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10 Week Mass Building Program

10 Week Mass Building Program

Average: 3.9 (1932 votes)
3.9 5 1932
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.

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:

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

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Comments (2,157)

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Steve's picture
Steve
Posted Fri, 07/09/2010 - 11:56

Hi Jamie,

It's normal for natural lifters to see a decrease in gains from year to year. Normal testosterone levels can only hold so much muscle.

With that said, do you run a strict bodybuilding diet and count protein grams? And do you train for progression of weight?

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Jamie
Posted Sun, 07/11/2010 - 07:54

iv been making sure that i eat all the main sources of protine like stake, fish, beans, eggs ect. and iv been taking 2 whey protine shakes on the days that i train. iv just seemed to have stopped growing.

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Steve's picture
Steve
Posted Mon, 07/12/2010 - 11:29

Do you count calories and protein grams? And do you train for progression of weight?

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Chris
Posted Fri, 07/09/2010 - 12:47

Hi there, I'm 18 years old and have been working out for about 13 Months now, I've seen some decent results. But as times gone by I've been looking for a more structured work out more suitable for mass gaining and I stumbled upon this.

Some info before I start off:
6 FT, 165.5 Lbs. My goal is to make it to about 180 LBs but still maintain the muscle definition I've already gained over the past year.
I'm currently using GNC's Amplified Mass XXX protein, along with regular multi-vitamins.

Anyways, just some questions I've had about this workout:
1) I do not have a gym membership, but have some equipment at home. However I have 0 leg workout equipment other then a treadmill, so is there any other workouts I can do for leg/calves besides Squatting/Calve Raises/Lunges?

2) Would you recommend switching up workout's every once in a while:
Ex. for Bicep instead of inclined dumbbell curl doing standing barbell curl, or changing up the type of curl to like say Hammer curls?

3)I've got quite a bit of time to do more workouts, so would it hurt if I did a second workout for particular muscles in a week? Or on the same note would be getting rid of 2 rest days have any positive impact on what I'm trying to acomplish? (15 Lbs extra mass, maintaining definition.)

Thanks, and I'm sorry if this is a bit of a lengthy read, just genuinely curious about how I can improve and am open to any and all suggestions.

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Steve's picture
Steve
Posted Fri, 07/09/2010 - 13:56

Hi Chris,

For legs, I would recommend checking out the quad exercise section. Squats, front squats and dumbbell squats and lunges are your best option, but since those are out of the question, you might something of interest here:

http://www.muscleandstrength.com/exercises/quads.html

Regarding exercises...you can alternate from week to week. I do that occasionally for fun.

You can workout more frequently, but you have to reduce the daily volume. Say for chest, you could perform 9 sets once a week, or 3 sets, three times per week. Adding more volume is often counterproductive.

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Caolan McG
Posted Sat, 07/10/2010 - 12:46

This programme definitely works.
i have been following it for about 6 weeks now and i have incorporated progressive overload every week.i am taking whey pr. at the minute and since i have began this i have gone from 12 stone to 12.5 stone (7 pound gain) im 17 now and 18 in september and when i reach 18 i will be starting creatine
Thankyou Steve!!

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Tom
Posted Sun, 07/11/2010 - 08:41

Do we need to perform the excersice(like monday)Checst and biceps in 1 hour? I think it will take more time.

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Steve's picture
Steve
Posted Sun, 07/11/2010 - 09:26

Hi Tom,

No, you do not need to complete them in exactly one hour. Rest about 90 to 120 seconds between each set when possible.

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ryan
Posted Tue, 07/13/2010 - 08:24

Hi I have been working out for nearly a year now I'm gaining strength but not size and proteins do not work
! Do u have any suggestions for me please ? I dont gain wait

!

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Steve's picture
Steve
Posted Tue, 07/13/2010 - 08:45

Hi Ryan,

Weight gain and muscle size are all about the amount of daily calories you are eating. A beginner can gain around 15 pounds of muscle during his first year of hard training. You need to eat enough each day so that you gain about 2 pounds on the scale each month. This may require 3200-3500 daily calories or more.

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martin kemp
Posted Wed, 07/14/2010 - 20:31

hi, i am 18. about 5'10 and about 12.5 stone. i am keen to turn my body fat into muscle but dont really no how to go about doing it. would i just start right away with this program? i will be swimming twice a week aswell for extra fitness, wieght loss and muscle building, is this a good idea aswell as sticking to a better diet? and how long would it be untill i see a realistic change?

thanks.

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Steve's picture
Steve
Posted Thu, 07/15/2010 - 14:13

Hi Martin,

Check out this article. It will help get you started. let me know if you have any questions.

http://www.muscleandstrength.com/articles/get-huge-fast-the-2-year-plan-...

Swimming is a solid exercise choice. Make sure you don't perform it right before weight training though.

A beginner can gain around 15 pounds of muscle during his first year of hard training, which will make you look dramatically different!

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jethro
Posted Thu, 07/15/2010 - 07:13

hi Im jethro just a newbie
im trying to read some articles and training on the internet and cant find a suitable one for me. i found this routine interesting im 5'7" in height and 140.9 weight 23yrs of age. i would like to gain weight and muscle. well actually my over all goal is to have an athletic body built. sounds impossible but id like to give it a shot. can you help me? what is the best thing to follow from this point?

I have this on my list which i followed
monday - chest&triceps
bench press
incline press
flies dumbbell
cable cross over
push down
kick back

tuesday rest

wed back&biceps
lat pull down
dumbbell row
cable row
lowerback
barbell press
alternate dumbbell
barbell concentration

thursday rest

friday shoulder&legs
military press
dumbell press
side lats dumbbell
front dumbbell
traps dumbbell
and for legs any machines

also my question is what what supplements should i take or i mean a diet plan? all i know is atleast eat 6 times a day...
hmmm.... what do you think? pls do also email me so that i could get in touch with you easily... thank you in advance...

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Steve's picture
Steve
Posted Thu, 07/15/2010 - 14:20

Hi Jethro,

Beginners grow rather quickly, so there is no need to go complicated or with high volume training right away. Stick with a good beginner program, push for progression of heavier weights using good form, and make sure you eat to grow. Beginners can gain around 15 pounds of muscle their first year if they train hard and eat right.

Here are some articles that will help with regards to eating and supplements:

http://www.muscleandstrength.com/articles/power-muscle-burn-bulking-diet...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Maddy
Posted Fri, 07/16/2010 - 12:34

Hello Friend,

I am 27 yrs & height 175cm & weigth 70Kg. I have been working for a while (almost 1yr) but the result is not good as it should be.

Will this workout will help me to gain size & muscle. I am taking WHEY Protein Isolate, can you suggest when I have to take protein shake & my regular breakfast after work out.

Your comments would be greatly appreciated.. thanks

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Steve's picture
Steve
Posted Sun, 07/18/2010 - 10:16

Hi Maddy,

A couple questions:

1) Do you currently push yourself on every set for progression of reps and weight?
2) How many calories and grams of protein do you eat per day?

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Maddy
Posted Mon, 07/19/2010 - 22:34

Hello Steve,

Thanks for your prompt reply.

Answer to your questions
1)Yes, I perform 3 sets of every workout in increasing order of weight with 12-15 reps each.

2)1 scoop of whey protein which is equal to 27grams of protein & 4-5 Eggs daily & balanced diet.

Can you suggest for how many days/month I have to take whey protein?
Could you also suggest what kind of diet I should be following?

Thanks & Regards,
Maddy.

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Steve's picture
Steve
Posted Tue, 07/20/2010 - 08:59

Hi Maddy,

With regards to progression of weight, I should have been more clear...do you try to push yourself and do more reps and/or weight than you performed the last time in the gym?

To make gains, here are my suggestions...a beginner can gain about 15 pounds of muscle during his first year of heavy training. But unless he eats to gain weight, hard training won't pay off. I recommend eating around 3200 to 3500 calories per day for 4 weeks, along with 30 to 40 grams of protein every 2.5 to 3 hours. Look to gain about 2 pounds per month. If you're not gaining weight, eat more.

In the weight room, never waste a set. Always push for more reps on every set, and when you can perform the recommended number of reps per set, add weight.

If you do these things you should start to see some very good progress.

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Maddy
Posted Tue, 07/20/2010 - 23:33

Hi Steve,

Thanks for the comment. I will try to follow what you have recommended.

Could you please suggest which workout I should be following from the list provided by you or 10 week mass building program is OK for me.

Thanks,
Maddy.

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Steve's picture
Steve
Posted Wed, 07/21/2010 - 14:28

Hi Maddy,

How long have you been lifting?

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Maddy
Posted Wed, 07/21/2010 - 21:59

Hello Steve,

I have been hitting to Gym from the last 1 year.

Thanks.
Maddy.

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Steve's picture
Steve
Posted Thu, 07/22/2010 - 14:14

Hi Maddy,

With your experience this workout would be a solid choice.

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ali amer
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

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Steve's picture
Steve
Posted Sun, 07/18/2010 - 10:17

Hi Ali,

You can perform supersets if you'd like to.

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ali amer
Posted Sun, 07/18/2010 - 13:31

i mean will i still get the same results or better or what

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Steve's picture
Steve
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.

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ali amer
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

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aj
Posted Tue, 07/20/2010 - 23:59

i find better results when i do arms in one day how could i fix the split

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Steve's picture
Steve
Posted Wed, 07/21/2010 - 14:29
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Brandon
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?

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Steve's picture
Steve
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...

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julian
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

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julian
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

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Steve's picture
Steve
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.

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JL
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.

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Steve's picture
Steve
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.

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justin
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

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Steve's picture
Steve
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?

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Dan
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?

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Steve's picture
Steve
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.

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Dan
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?

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Steve's picture
Steve
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.

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Maddy
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.

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Steve's picture
Steve
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.

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Maddy
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.

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Steve's picture
Steve
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...

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Dennis Nelson
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?

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Steve's picture
Steve
Posted Thu, 07/29/2010 - 19:03

Hi Dennis,

What diet are you planning on using?

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Dominic
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?

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Steve's picture
Steve
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.

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