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 (1,719)
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Posted Mon, 08/09/2010 - 12:48
Hi Tyler,
I recommend swapping in deadlifts to replace seated rows.
Posted Mon, 08/09/2010 - 10:53
I have been weight training for about 3 months I’ve made some really good gains but with all this food I’ve been eating I put some fat where I used to have my six pack 3months ago. Any idea how to burn this fat away without losing what I gained every where else
Posted Mon, 08/09/2010 - 12:50
Hi Ian,
Here's an article that address that topic. let me know if you have any questions.
https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...
Posted Mon, 08/09/2010 - 17:08
Thinking of starting this. Need to break plateau. Question: 10 weeks of same regiment goes against the whole "shock your muscles" factor. Is there a reason you haven't addressed this in your plan (IE. Every 3rd week or so do dumbbell bench instead of barbell or instead of Tricep dips do close grip bench press...etc...)? Your body will adept to this constant routine will it not?
Thanks,
Posted Thu, 08/12/2010 - 12:50
Hi Rico,
As long as you are making progress, you really don't need to change a routine. progressive resistance is the real key to gains, and the body has a hard time adapting if you are always pushing yourself on every set for more reps and weight. You certainly can change routines every so often to try new approaches, and to see how your body reacts. But there are many lifters that train the same year round.
Posted Wed, 08/11/2010 - 00:23
i sure do appreciate this work outt, ive been trying to find a workout for a while because me and working out is usully unorthodox. im 5 foot 5 and 135 pounds, how much protein do i need to intake per day?
Posted Thu, 08/12/2010 - 12:53
Hi Bradley,
I recommend 30 to 40 grams every 2.5 to 3 hours.
Posted Wed, 08/11/2010 - 02:32
for the sets that are 10 8 8 6 increase weight, do you add weight on the 2nd 8 set even if its the same amount of reps?
Posted Thu, 08/12/2010 - 12:54
Hi Matt,
I would recommend keeping the same weight for the first 2 sets, and possibly dropping it slightly for the 2nd two. As you fatigue, you will naturally drop a bit in reps.
Posted Wed, 08/11/2010 - 09:38
hello steve.. I am one of those skinny guys that have only pure-muscle gains. So No matter how much i eat, my weight stays the same, but definition and strenght improve a lot. I don´t even do abs, and still have an ugly sixpack. First questioin: could I turn this 10 week program into a 4 week program ?.. Second question: I bought met-rx´s 40 pack daily supplement, are they good for my metabolism ? and if so, when should I drink them? could I eat a pottatoe at the same time I have the drink ???..
Thanks!
Posted Thu, 08/12/2010 - 12:58
Hi Emerson,
Sure, you could run this for only 4 weeks.
As far as Met-RX...each packet only has 250 calories. I would use them in between meals, possibly with some other foods like a banana and almonds...and maybe a glass of whole milk to wash it down. You could definitely eat potatoes if you wanted to.
Posted Thu, 08/12/2010 - 13:08
my gym doesnt have a bench that declines for the decline bench press.is there any other exercise i can do to replace that? also, is it ok to do a full body workout on the friday after legs? thanks
Posted Thu, 08/12/2010 - 15:22
Hi Brian,
I would do dumbbell bench presses instead of declines. They are a great choice.
For Friday, detail the full body workout if you don't mind....
Posted Thu, 08/12/2010 - 18:13
and would the dumbbell bench press b the same reps and sets? my full body workout would b- bench press,dumbbell fly, one handed dumbbell row, lat pull down, shoulder press, dumbbell shrugs,tricep extension and bicep curl. 4 sets for all exercises, between 8-10 reps.
Posted Fri, 08/13/2010 - 11:14
Hi Brian,
Yes, use the same sets and reps for DB Bench.
You could try adding that fullbody work. But my honest opinion is that it is unnecessary. As long as you are pushing yourself the rest of the week, I would recommend working legs alone. Adding in extra work can often be counterproductive.
It's best to get in a groove with a routine, and get to the point where you are making gains. It's always a good idea to learn how your body handles a routine before making any changes.
Posted Sun, 08/15/2010 - 03:46
Hello,
Is ok to do this routine for a very long time like a year? or should i modify it every 10 weeks.
another question is if i should add deadlift in the back day or is not necessary to do it?
Posted Mon, 08/16/2010 - 13:59
Hi Speciex,
You can use this routine as long as you are making good progress. Regarding deadlifts, they would be a great addition to this routine.
Posted Sun, 08/15/2010 - 11:29
Hi, I am a 23 yr old female and i am currently in training with the fire brigade. I have always lacked in upper body strength (I am 5ft 7 and 57kg) so i knew once in training it would be an area i needed to work on. I am obviously looking to build muscle strength as much as i can, but i am not wanting to bulk up or put on too much extra weight. I am looking to do the above training plan, but wondered if there are any suplements that help to build muscle strength without too much focus on adding bulk??
Thanks.
Posted Mon, 08/16/2010 - 14:02
Hi Vicky,
Diet will be the key to reaching your goals. If you overeat, you will gain muscle and fat. Here are some articles I recommend to help you setup a proper diet. Let me know if you have any questions.
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
For training, to maximize strength, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Regarding supplements, I recommend a good whey protein, a quality multivitamin, and fish oil (something like Scivation Essential FA) for general health. Frequent small meals with protein help with building strength.
Posted Sun, 08/15/2010 - 20:02
Hey man, Mhy body is the type that either loses weight fast or gains it fast. Right now i gained weight cause i have been doing operation here in canada and havnt gotten time to go to the gym. When im in the field and im bored all i tend to do is eat. but i am going back to the states on tuesday. How can i get bigger and more ripped. since i been here ive seen my semi 6 pack go away but if i work out how ive been doing in the states and swimming after i will see it again in 2 weeks. How would you recomend me getting bigger and at what wieght should i start? I currently do 5 reps of 270 and can curl 50lbs. I pretty much wanna looked jacked and in my profession "U.S. Marines" it is greatly looked as a badass! Can you help me out?
Posted Mon, 08/16/2010 - 14:07
Hi Alex,
The 2 keys to reaching your goals are a proper effort in the gym, and a solid eating approach. In the gym, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. Regarding diet, here are a couple articles I highly recommend:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Tue, 08/17/2010 - 02:24
Hi Steve,
I have few questions -
1. Is it fine to do biceps and triceps on the same day (10 sets each)?
2. What is good time to take protein shake after the workout. It takes around 15 mins for me to reach back home from gym and take shake?
3. Can I make protein shake before the workout and carry with me and take it after the workout? I doubt if that would be as effective as the fresh one?
Posted Tue, 08/17/2010 - 12:57
Hi Lovesh,
1) Yes, you can work both on the same day.
2) Take a whey protein shake as soon as possible after working out. A 15 minute delay is fine.
3) I actually sip on watered down whey protein during my workout, so you could do that. Whey will stay fresh in water for an hour or two.
Posted Tue, 08/17/2010 - 17:34
Thanks dude! Yer the man.
Posted Thu, 08/19/2010 - 02:49
Hey, my names Josh.. I would consider myself a on and off again lifter. I'm 6'1" 167 and am what you would call a "hard-gainer". i'm going to give this workout a shot and am curious if you have any advice on how to consume the needed calories and protein without breaking the bank aside from protein shakes. i'm not much of a fish eater as well and i work 12hr rotating shifts so i need stuff that is easy to prepare. Any advice would be greatly apreciated. I would really like to get to 185-190..
Posted Thu, 08/19/2010 - 14:51
Hi Josh,
I suggest 2 approaches to help you get on the right track:
1) Training. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. This will help you to maximize gains.
2) Diet. Aim for at least 3500 calories per day. Some good, inexpensive and calorie dense foods to add are whole milk, almonds, peanut butter and dark chocolate. If you can replace water with whole milk, you can add a lot of calories without filling yourself up. If you can't gain weight at 3500 calories per day, bump it up for 3800 and try that for 2 weeks.
Make a goal to gain about 1-2 pounds per month during this next year.
Posted Sat, 08/21/2010 - 18:57
Steve,
I just started your workout program about 3 weeks ago and I feel my self getting stronger. I just have a few questions.
I run everyday, not for long, maybe about 15mins (1 1/2 miles). I also do abs every workout. Is that fine. Also is the order listed the order that I should do the workout in. What should I do in between sets. Should I alternate between different muscle groups.
Posted Mon, 08/23/2010 - 12:06
Hi Nick,
Running is great as long as it's not performed before lifting. Regarding abs, you certainly can perform them every workout, depending on your goals.
Perform the exercises in the order listed, and in between sets, simply rest.
Posted Sun, 08/22/2010 - 10:17
do we need to complete these workout in an hour??
Posted Mon, 08/23/2010 - 12:07
Hi Jeffrey,
No, though I would recommend keeping a focus on resting about 90 to 120 seconds in between sets. For very taxing sets you can rest up to 3-5 minutes.
Posted Sun, 08/22/2010 - 18:33
Whats up everyone. I am about to start my 5th week of this workout. I started off at 141LBS and I am now at 147LBS. The 1st day I started I could not finish the 4th set of 6 reps on bench press with only 135lbs. In my 4th week on my 4th set of bench press I pushed out 195lbs the full 6 reps, and felt I should have added more weight. Also, in my 1st week I only pushed out 175Lbs on my 5th set on squat and was absolutely hurting the next day. In my 4th week on my 5th set of my squats I pushed out the full 4 reps pushing 305lbs...I am proof that this is a great strength and muscle gain workout.
I cant wait to see how strong I am at the end of the 10th week...
Thanks Steve
Posted Mon, 08/23/2010 - 12:07
Great progress RayRay! Keep pushing hard!
Posted Sat, 08/28/2010 - 03:18
Hi Steve!
I´m about to try this routine out (looks really great).
Just to make sure, my question is, can i swap days so my program would look like this:
monday-shoulders triceps
tuesday-back
wednesday-rest
thursday-chest and biceps
friday- legs
Thank you.
Posted Mon, 08/30/2010 - 12:20
Hi MBA,
Your approach looks solid!
Posted Sat, 08/28/2010 - 10:06
Steve,
I am 24 years old, 6 foot 2 inches, only 150 pounds, very low body fat, and just started going back to the gym. I have definition and strength my problem is mass. I am currently in the second week of this routine. I want to reach an ideal weight of between 190 - 210 pounds. I have started to eat the 30-40 grams of protein every 3 hours and upped my calorie intake as you have suggested to others. My question is about supplements. I have been reading up on Creatine, Glutamine, Nitric Oxide and whey protein. I already take a great multi-vitamin but I wanted to know your opinion on all the other supplements. Do you think it would be beneficial to start taking Creatine, Glutamine, Nitric Oxide and whey protein or any combination of the supplements or is that going over board and the benefits would just be lost on someone my size? Also are there any other supplements I should be looking at?
Thanks for any help you can give me
Mike
Posted Mon, 08/30/2010 - 12:07
Hi Mike,
Sounds like your eating approach is squared away. Combine this with progressive overload, and you're on the path to hit your goals. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. If you don't do this, neither diet nor supplements will matter. I wanted to bring it up just in case...
Regarding supplements...creatine is king. I definitely recommend trying it. It helps with energy and strength, both of which can help to compound your efforts in the gym. Nitric oxide/pre-workout supps are great for boosting energy during hard training sessions. I use it. Some will work better for you than others, so I recommend trying a few of the big ones first like Quake 10.0 or SuperPump 250.
For glutamine, I highly recommend Scivation Xtend. It has glutamine and BCAAs, and really helps with recovery and with reducing muscle soreness.
None of these supplements are "over board" if you're training and eating properly. You don't "need" BCAAs/glutamine, creatine or a pre-workout formula, but if you have the money, I would definitely try them. They are some of the best products in the muscle building realm.
Posted Sat, 08/28/2010 - 22:20
Hey I'm 17 and i play in highschool football and I'm 6feet 215lbs and they have me as defense on the d-line in the nose positions and even though im pretty strong its i need to get alot bigger and alot stronger because nose gets double teamed alot and the o-line is awlays like 300lbs and up and unfourtantely my team dont do alot of lifting. So I think this is a great program to get me size but i have practice monday-thursday and a game on friday so is it ok for me to work out monday-thursday and rest on weekends instead of wednesday or will i not get that much good results because i know rest is very important.
Posted Mon, 08/30/2010 - 12:10
Hi Anthony,
You should be fine working out Monday through Thursday. Rest plenty on the weekends.
Posted Sun, 08/29/2010 - 01:22
Hi Steve. I have two questions.
First, when performing a routine I find that my muscles become so fatigued between exercises that I can't lift the amount of weight that I would be able to without fatigue. I'm going to near failure and resting two minutes between sets and exercises. Should I rest longer or just stop my reps when I become only slightly fatigued?
Second, what is the best way to perform a warm-up set? How many reps is ideal for a warm-up?
Thanks.
Posted Mon, 08/30/2010 - 12:14
Hi Rick,
It's ok to rest longer. You may also want to consider a routine with lower set volume. It would be better to perform only 12 hard sets each day than to try and push yourself when the energy isn't there.
As far as warmups, here is how I recommend warming up if you will be starting with a 225 bench press set:
* Warm up Set #1 - Bar x 10 reps
* Warm up Set #2 - 135 x 5 reps
* Warm up Set #3 - 185 x 3 reps
* Warm up Set #4 - 225 x 1 reps
The last warm up set is more of a central nervous system (CNS) warm up. It helps prepare you for your working set of 225.
You don't need to warm up like this for every exercise. Big exercises require more warm ups. Smaller lifts might require only a single warm up to get the feel of the exercise.
Posted Mon, 08/30/2010 - 16:56
Hi Steve,
I met a new traine and he suggested me new routine but I want to check this with you once before I follow that. Here is the new routine (main aim is to have BIG ARMS)
Monday - Chest(18 sets)/ Abs(2 sets)
Tuesday - Biceps(9 sets)/Triceps (10 sets)
Wednesday - Shoulders(16 sets)/Legs (10 sets)
Thursday - Back(18 sets)/Abs (2 sets)
Friday - Biceps(9 sets)/Triceps (10 sets) (same as tuesday but exercises are different)
Again, since I am focusing more on arms as they are not in proportion as compare to chest and shoulders, so I have arms twice a week with these many sets. What are your thoughts on this schedule? Waiting, thanks!
Posted Tue, 08/31/2010 - 14:08
Hi Lovesh,
I'm not a big believer in overworking the arms. They are small muscle groups, and can grow rapidly with a wisely designed routine that incorporates plenty of heavy, compound lifts.
You can certainly try it, but I don't believe it's necessary nor the most efficient way to big arms.
Posted Mon, 08/30/2010 - 17:39
isnt that overtraining because u dont have that long to rest. i know u r targeting different muscles but dont they need that next day to repair not target a different muscle???
Posted Tue, 08/31/2010 - 14:10
Hi Jack,
You won't overtrain on this routine. This is a pretty standard bodybuilding-style split.
Posted Tue, 08/31/2010 - 15:15
Ok thanks I am on ripptoes starting strength atm but I will move onto this after I have finished it but that will be a while as I have only just started ripptoes
Posted Tue, 08/31/2010 - 23:31
I'm going to be starting this routine in a couple weeks. I'm 5'11" and around 160 lbs. I eat 3000 calories a day and take in around 180g of protein, does this sound close to my needs? I'd also like to incorporate deadlifts into this routine, what day would you recommend?
Posted Thu, 09/02/2010 - 14:02
Hi Dennis,
Sounds like your approach is spot on. If you aren't gaining weight in 2-3 weeks, try eating about 300 more daily calories.
For deadlifts, I would add them on back day as a replacement for either seated rows or lat pull downs. make sure you do them first on that day though.
Posted Wed, 09/01/2010 - 04:15
so you still say that, I should work my biceps/triceps once a week and 12 sets each?
Posted Thu, 09/02/2010 - 14:03
Hi Lovesh,
I personally like a lower volume, 6 to 9 sets, but some lifters need more work than that.
Posted Fri, 09/03/2010 - 04:01
Thanks Steve! Ok, I will make it to 9 sets, the reason i was wanting more because it's been years I am doing exercise and fall under advanced category.
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