Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Advanced
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Dumbbells, Machines
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
Workout Description
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
| Monday - Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10, 8, 8, 6 |
| Incline Bench Press | 3 | 8, 8, 6 |
| Decline Bench Press | 3 | 8, 8, 6 |
| Dumbbell Flys | 2 | 10 |
| Dumbbell Pullover | 2 | 8 |
| Triceps | ||
| Exercise | Sets | Reps |
| Tricep Extension | 4 | 10, 8, 8, 6 adding weight |
| Tricep Dip | 3 | 10 |
| Tricep Bench Dip | 3 | 8 |
| Notes | ||
| None. | ||
| Tuesday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Chin Up | 2 | 8 |
| One Arm Dumbbell Row | 3 | 8 |
| Seated Row | 2 | 8 |
| Bent Over Barbell Row | 2 | 8 |
| Lat Pull Down | 3 | 10, 10, 8 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8, 8, 6 |
| Close Grip Preacher Curl | 3 | 8, 8, 6 |
| Incline Dumbbell Curl | 2 | 12-14 |
| Concentration Curl | 2 | 10 |
| Notes | ||
| None. | ||
WEDNESDAY - REST DAY/CARDIO
| Thursday - Shoulders and Forearms | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Machine Shoulder Press | 3 | 10 |
| Dumbbell Reverse Fly | 3 | 8-10 |
| Military Press | 4 | 10 |
| Dumbbell Lateral Raise | 2 | 10 |
| Dumbbell Shrugs | 2 | 10 |
| Upright Row | 2 | 10 |
| Forearms | ||
| Exercise | Sets | Reps |
| Standing Wrist Curl | 4 | 10 |
| Barbell Wrist Curl | 4 | 10 |
| Notes | ||
| Dumbbell shrugs and upright row can be supersetted. | ||
| Friday - legs | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squat | 5 | 10, 8, 8, 6, 4 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 4 | 12 |
| Seated calf Raise | 2 | 12 |
| Notes | ||
| None. | ||
WEEKEND - REST TIME
Comments (1,766)
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Posted Wed, 07/21/2010 - 21:59
Hello Steve,
I have been hitting to Gym from the last 1 year.
Thanks.
Maddy.
Posted Thu, 07/22/2010 - 14:14
Hi Maddy,
With your experience this workout would be a solid choice.
Posted Sun, 07/18/2010 - 09:58
hey i have a question can i double set these like in between bench ill do tricep dips etc
Posted Sun, 07/18/2010 - 10:17
Hi Ali,
You can perform supersets if you'd like to.
Posted Sun, 07/18/2010 - 13:31
i mean will i still get the same results or better or what
Posted Mon, 07/19/2010 - 15:18
I feel you would probably get the fastest results right now by simply focusing on progression of reps and weight. Save supersets for down the road.
Posted Mon, 07/19/2010 - 17:43
im just wonderin btw ive been working out for a full year in school and all that so i have some muscle and experienxe
Posted Tue, 07/20/2010 - 23:59
i find better results when i do arms in one day how could i fix the split
Posted Wed, 07/21/2010 - 14:29
Hi AJ,
Here is a workout with an arm day:
https://www.muscleandstrength.com/workouts/scrutinys-4-day-muscle-buildi...
Posted Thu, 07/22/2010 - 15:48
Is there a substitute for the standing calf raise? Also would it be beneficial to add 2 or 3 workouts to legs?
Posted Fri, 07/23/2010 - 09:36
Hi Brandon,
You can perform standing dumbbell or barbell calf raises.
It wouldn't help to work your legs multiple times per week with heavy volume. That will generally be counterproductive. You can workout your legs with a greater frequency if you drop the volume per day a bit, using a full body workout.
http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor...
Posted Fri, 07/23/2010 - 00:29
i have been training for about 1.5 years and i wanted to switch up my workouts, i have done this in the past but can you make this one into a 5 day split with the shoulder and the chest days on the weekend instead. Can you give my some example, and also i am eating alot of protein,and my strength is going up but i dont have much muscle definition and size can you help, thanks
Posted Fri, 07/23/2010 - 00:41
Hi
can you give me example of possible combinations if i can only work chest and shoulders on the weekend, but i want to keep it a 5 day split, thanks
Posted Fri, 07/23/2010 - 08:52
Hi Julian,
I wouldn't recommend working chest and shoulder days back to back, since they both utilize triceps and pressing movements. You could work chest and shoulders on the same day and move triceps to your forearm day.
Posted Sat, 07/24/2010 - 03:39
Hello,
Would you recommend incorporating deadlifts anywhere in your program? I ask because for the back workout, I don't see anything that would involve the lower back.
Posted Sat, 07/24/2010 - 15:10
Hi JL,
Deadlifts are a great exercise. I would use them first on back day, replacing seated rows.
Posted Sat, 07/24/2010 - 12:14
quick question...
say my max is 225 on flat... with the 10,8,8,6 flat bench. what should the weights be. im hitting a plateau i cant get stronger on flat bench, but i see progress with the dumbbell press
Posted Sat, 07/24/2010 - 15:15
Hi Justin,
You use as much as you can on each set. If your max is 225, I would try 155 on the first set. You want to always push for as many reps as possible, and when you can perform 10 reps on the first set, add weight. If you are going all out on the first set, you should probably be using the same weight for all 4 sets, as the number of reps you can perform will dip as you grow fatigued.
Regarding the plateau, what does your diet look like> And what is your current height and weight?
Posted Mon, 07/26/2010 - 11:27
Hi Steve,
Your workout looks great and I'm going to give it a go along with one of the diets in this site too. Just wondering about drinking alcohol at the weekend. I like to go for a few drinks at the weekend. Will this affect the gains from this workout? Should I give up alcohol completely for the 10 weeks or can I still continue to have a few beers on the weekend?
Posted Mon, 07/26/2010 - 15:50
Hi Dan,
A few drinks won't impact gains as long as you have a rock solid diet approach. Hangovers, on the other hand - not so good when needing to train.
Posted Tue, 07/27/2010 - 04:17
Thanks for your quick reply Steve. One other question: Would it be ok to do the workout on monday, tuesday, wednesday and thursday and rest friday, saturday and sunday? Or is it better to have a rest day on wednesday?
Posted Tue, 07/27/2010 - 08:30
Hi Dan,
You may need to rest Wednesday. Monday involves some heavy tricep work, and your triceps might need an extra day of rest before hitting your shoulders. If your triceps are feeling ok, then you could work them on Wednesday.
Posted Mon, 07/26/2010 - 23:20
Hi Steve,
I am working for Company where we have to work in shift. Therefore even I have to manage my workout. One week I go to Gym in morning (09:00 - 10:00) and in next week I go to Gym in the evening (07:00 - 08:00). In such situation could you please suggest what should be my diet & which workout I should be following.
Few questions.
1. I have the habit of drinking on weekend, what will be its effect?
2. How long I will have to take whey protein?
3. At what time I have to take Whey protein before workout & after workout ?
4. After how many weeks I should be going for message?
5. Does Whey Protein have side effect after a certain period of time & will it effect my sex life ?
About me.
I have been working out from the last 1 year. I am 27 yrs, 175cm ht &
71kgs.
Your comments would be greatly appreciated.. thanks in advance.
Maddy.
Posted Tue, 07/27/2010 - 08:50
Hi Maddy,
Here are some articles that will help with diet:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
http://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-mu...
Regarding workout, I recommend the following if you are a beginner:
http://www.muscleandstrength.com/workouts/3day-beginners-workout.html
As to you questions:
1) Social drinking is ok. But if you are drinking to get drink several times a week this can be at odds with a health and bodybuilding lifestyle.
2) You will need about 30 to 40 grams of protein every 2.5 to 3 hours as long as you want to have a muscular body.
3) Whey protein is best first thing in the morning and post-workout. Casein protein is good in between major meals and right before bed.
4) I don't understand the question.
5) Whey has no side effects and will not impact your sex life.
Posted Wed, 07/28/2010 - 11:59
Hi Steve,
Very first, thanks for your advice.
I am not a beginner, I have been going to GYM from the last 1 year.
Can you please suggest me Hardcore workout, may be of 4-5 days workout in a week.
My 4th question was that at what interval I should go for body massage.
Regards,
Maddy.
Posted Wed, 07/28/2010 - 19:29
Hi Maddy,
I don't have much experience with massage. I do like hot baths but have never tried massage. I would recommend asking that question on the forum:
http://www.muscleandstrength.com/forum/
As for an intermediate workout, here are 2 I designed that are very effective:
http://www.muscleandstrength.com/workouts/steves-density-and-strength-4-...
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workou...
Posted Wed, 07/28/2010 - 20:31
I've been working out throughout high school ,and now I'm looking to get bigger & stronger. I have some fat on my stomach 5'10" 165 lbs, can I use this to see if my diet is right?
Posted Thu, 07/29/2010 - 19:03
Hi Dennis,
What diet are you planning on using?
Posted Thu, 07/29/2010 - 18:39
Hey I just started to workout I'm 27 and I'm looking just to get big I'm 255 5"11. I work Construction and I don't mean A Union job I really work hard.
Sometimes lifting 150 pds or more. What I wanna know is since I work hard at work and I'm big now thanks to work but how do i know if I working out hard enough at home in an hr than i am at work for 12 - 15hrs. Or does this matter?
Posted Thu, 07/29/2010 - 19:09
Hi Dominic,
I worked some pretty difficult jobs while training. The key once you get to the iron is to always push for more on every set. Try for more reps on every set, and when you can perform the recommended number of reps for a set, add weight. This constant challenge, plus plenty of food, will help you get bigger and stronger.
Posted Fri, 07/30/2010 - 01:19
yes hi my name is brent phiilip. and ive been working out for the past 3 years and i love it. Im very pleased with my physique but i would like to add 10-15 lbs of lean muscle. I do cardio 5 days a week. i walk briskly and sometimes run. I eat between 6-10 small meals a day. Would this routine help me or would i have to stop the cardio and make my meals 5 days and bigger portions?
Posted Sat, 07/31/2010 - 09:47
Hi Brent,
Here are a couple articles on diet that might help. Let me know if you have any questions.
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Along with a solid diet, you will want to push yourself on every set, always trying for more reps. When you can perform the amount of reps recommended for a set, add weight.
Posted Fri, 07/30/2010 - 10:14
Hi, I am 17 , 172cm tall and 82kg. I am looking to loose weight get fit but also bulid muscle. I am attending the gym five days a week which includes cardio and weights but could you give me advice and a programme to follow so tht I can achive my goals and are there any supplements I should be taking also how many calories I should be having in my daily intake.
Thanks Tommy Roberts.
Posted Sat, 07/31/2010 - 09:56
Hi Tommy,
It is very difficult to gain muscle and lose fat at the same time. I would decide which goal is most pressing for you right now, and pursue that.
As far as programs, I would stick with a solid beginner program such as:
http://www.muscleandstrength.com/workouts/3day-beginners-workout.html
There are also some good workouts in this article:
http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor...
As far as diet, here are two articles that talk about fat loss and muscle gain. let me know if you have any questions:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
http://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-mu...
For supplements, I recommend starting with whey protein, and a quality multivitamin and fish oil.
Posted Sat, 07/31/2010 - 04:05
Hi,
I have a slim physique and I have been doing a few dumbell exercises at home for the last 3 months (2 or 3 days /week). I want to gain mass overall & I've used this schedule for the last couple of weeks. Except for chin ups / pull ups, I have been able to do most.
My question is it good to continue on this routine or would you recommend a more beginner or intermediate workout?
thanks
colin
Posted Sat, 07/31/2010 - 10:00
Hi Colin,
Hoe many daily calories and grams of protein are you eating? And are you pushing for progression (more reps/heavier weight) on every set?
The reason I ask is that the program won't matter if your diet and training aren't spot on, so I want to make sure you are on track with these before moving to a new program.
Posted Sat, 07/31/2010 - 17:14
Hi, I'm 29, a police officer and have been working out for several years. With my job its hard to get a workout because of my shift and try to eat a single meal with all the demanding calls. I'm trying to put on size and add strength but it's been difficult. I think I've reached a plateau with my workouts, any suggestions you can recommend for me for an eating plan and a mass/strength building plan would be great.
Posted Tue, 08/03/2010 - 11:19
Hi John,
When you say plateau, do you mean strength or just size gains?
Can you bring any small, snack type foods with you during your shirt, or any liquids in the car?
Posted Tue, 08/03/2010 - 12:49
Plateau, meaning both strength and size. I can bring a cooler to work, that's not a problem.
Posted Tue, 08/03/2010 - 16:02
Hi John,
Sounds like it would help you to get in a couple or small protein feedings during your shift. I would suggest a protein bar and a 12 ounce water bottle with whole milk and a weight gainer (or a couple scoops of casein protein powder). This would give you some calories that will help help off muscle loss from an 8 hour period of fasting. These extra calories and protein might just do the trick to get your gains back on track.
Sip on the shake for a while when you get a chance, and 2.5 to 3 hours before your shift is done, eat the protein bar.
For workouts, check this out and see if it interests you:
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workou...
Posted Mon, 08/02/2010 - 13:10
Hi Steve,
I have been looking at your comments and I appreciate your help to everyone. I am 5'11, working out from past 2-3 years. My chest and shoulder is good in shape but my arms are not as good according to my body proportion. Someone suggested me, and I changed my workout routine to
Monday - Biceps/Triceps(3 sets each)
Tuesday - Chest/Back (4 sets each)
Wednesday - Biceps/Triceps(3 sets each)
Thursday - Shoulder (5 sets)
Friday - Biceps/Triceps(3 sets each)
Weekend - Rest.
Since I am really concerned about increasing size in arms, I see this schedule is hardly helping me in anyway. Can you please suggest me real good routine (esp to gain arms)?
Thanks for your help!
Posted Tue, 08/03/2010 - 11:23
Hi Lovesh,
That program is definitely overkill. The key to big arms really comes from using a basic muscle building routine, pushing for more reps on every set - add adding weight when you reach the recommended number of reps per set - and eating so you can grow.
Let me start by asking how many calories and grams of protein you eat per day?
As far as workouts. this (and any other muscle building workout on the site) would serve you well. Big arms come from using big lifts for shoulders, chest and back, while adding in some minor work for triceps and biceps.
Posted Wed, 08/04/2010 - 17:56
Thanks Steve! I have just started taking a protein supplement (Mammut Formel 90) and I take 2 servings of it before and after the workout, 25 gm each. Other than that, i am not sure how much protein I take but I eat 2 egg white and 600ml of milk daily. As far as calories are concerned, I do take them in the way of sugar in tea and in some sweets(not daily though). I can feel a little fat on my stomach but arms are still thin.
I keep adding weight on every set, however my reps goes down with each set like 1st set (12 reps), 2nd (10 reps) and 3rd (8 reps and so on)
I would really appreciate if you let me know how many times should I do workout for each body part (chest, shoulder,arms, back) in a week? If I just workout my arms directly once in a week? Would that be enough?
Looking forward for your suggestions. Thanks again!
Posted Thu, 08/05/2010 - 19:11
Hi Lovesh,
Work each muscle group hard once per week. Rest and nutrition are just as important as training. Once a week is definitely enough if you are pushing yourself.
Posted Fri, 08/06/2010 - 03:14
So when you say work each muscle hard, did you mean that the above mentioned routine is good for me to follow or look for any different? Thanks!
Posted Fri, 08/06/2010 - 14:17
This routine is a great choice.
Posted Mon, 08/02/2010 - 16:12
hey thanks for the workout plan..all i want to know is that what kind of warm up should one do when i enter the gym to free and open my muscles or should i straight go for weights??/
Thanks
Posted Tue, 08/03/2010 - 11:25
Hi Mohit,
You can perform 5 to 10 minutes of very mild cardio (like walking) to get the blood flowing. After that do some simple stretching of the area you will be working, and perform several, non-taxing, warmup sets.
Posted Thu, 08/05/2010 - 23:14
im startin this routine as of today im taking all the right supps pre and post workout and protein shakes though out the day ... now does it make a difference what i eat as far as real food for say dinner breakfast lucnh and dinner.... can i eat my wifes cooking is my question?
Posted Fri, 08/06/2010 - 14:16
Hi John,
Sounds like you have a great plan. For whole food meals, it won't matter much as long as you are eating relatively healthy most of the time, and getting in some form of protein with each meal. If a meal doesn't have much protein, just add some milk or cheese and your good to go.
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