10 Week Mass Building Program

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

Build Muscle
Split
Advanced
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male
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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
Deadlift 5 10, 8, 8, 6, 4
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Close Grip 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

3.1K Comments+ Post Comment

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Posted Fri, 04/20/2018 - 05:07
Arran

Hello,
I'm a bit confused, so my goal is currently to put some lean muscle on.

I am 26 years old and currently weigh 93 kg and 187cm tall (6ft2)
I am a relatively active person but I dont know if my calories are correct? If I want to gain more muscle do I need to be in surplus? based on the calculator on your website my calorie intake should be 3260.

I have worked out the following but I dont know if this is correct:

3260 calories a day
• Protein: 30% of 3260 = 978 calories / 4 = 244.5g per day
• Carbohydrates: 50% of 3260 = 1630 calories / 4 = 407.5g per day
• Fat: 20% of 3260 = 652 calories / 9 = 72.5 g per day

Daily
• Protein: 244.5g
• Carbohydrates: 407.5g
• Fat: 72.5g

Total meals per day 4
• Protein: 244.5g / 4 = 61g
• Carbohydrates: 407.5g / 4 = 101g
• Fat: 72.5g / 4 = 24g

JoshEngland's picture
Posted Fri, 04/20/2018 - 12:03
JoshEngland

Hi Arran,

Those calculations look correct. I don't know that I would recommend that much protein, but everyone is different. Personally, my macro count will look more like 20% Protein, 55% Carbs, 25% Fat - but again, everyone is different and will respond differently to certain foods and macros.

Hope this helps!

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Posted Wed, 04/18/2018 - 15:39
Fahad

Hi Josh!
I eat 5 times a day and I follow a meal plan, so if I start this program and never cheats am I gonna see allot of results?
I go to the gym 5 times a week and do cardio on the weekend and I’ve been training for 1.5 years and I’ve seen results but wants to get bigger. So is this program gonna give me results?

JoshEngland's picture
Posted Thu, 04/19/2018 - 10:50
JoshEngland

Hi Fahad,

It depends on how many calories you are consuming and what type of training program you've been performing for the past year and a half.

For most, yes this program will help them build muscle mass. But everyone is different.

Hope this helps!

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Posted Wed, 04/18/2018 - 15:22
Fahad

Hi i have a question. I heard from trainers that I don’t suppose to do the same workouts or exercises every day or week because our body gonna learn the exercise and it will be easy to do it after a while and there will not be any resaults. I wanna try this program but can you tell me if it’s no problem with doing the same things every week?

JoshEngland's picture
Posted Thu, 04/19/2018 - 10:49
JoshEngland

Hi Fahad,

That's not true. Especially if you're manipulating another variable of exercise such as rep speed, rest periods, or weight used during exercise.

Hope this helps!

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Posted Thu, 04/19/2018 - 10:57
Fahad

Thank you it helped!

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Posted Tue, 04/17/2018 - 16:03
Parick

I have been doing the same workout plan for a while. I have been doing between 10 to 14 lifts of about 3 to 4 sets each per-day (4 days a week). I have not seen a gain in muscle that I would like. Is it because I am doing to much in one day? Would decreasing the amount of lifts to 8 to 10 be beneficial? My main goal is to gain muscle mass.

JoshEngland's picture
Posted Thu, 04/19/2018 - 10:56
JoshEngland

Hi Patrick,

Tough to say. It could be a result of many reasons.

How long have you been training? Progression isn't linear and you will loooong hit plateaus the more advanced you are.

How is your sleep?

How is your diet?

Are you making your workouts tougher each session?

Are you stressed out in every day life?

A lot goes into building muscle. The gym variable isn't the most significant cause either.

Hope this helps!

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Posted Tue, 04/17/2018 - 05:12
Amer

Hi, thank you for the program, i am really enjoying it!
Am currently on the 4th week! What is your suggestion for the next program?

Thank you

JoshEngland's picture
Posted Tue, 04/17/2018 - 08:40
JoshEngland

Hi Amer,

Depends on your goals after you've finished this program and how many days you want to work out going forward. You can continue on with this program, or we have several great options in our database:

https://www.muscleandstrength.com/workout-routines

Hope this helps!

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Posted Tue, 04/17/2018 - 10:09
Amer

Hi, thank you for your reply, my objectives for now remains the same:

• 3-4 Days exercise per week
• Build Muscles (full body workout)
• I am not into bulking (i like to stay fit and grow slowly since i am also involved into high tense sports such as beach volley)

Thank you

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Posted Mon, 04/16/2018 - 09:03
Benko

Hi Josh

Can I combine legs and shoulders so in that way I have less days between others muscles?

JoshEngland's picture
Posted Mon, 04/16/2018 - 09:14
JoshEngland

Hi Benko,

That'd be a really long workout. If you're trying to establish a 3 day split, there are better options on this website that only calls for 3 workout days.

Hope this helps!

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Posted Mon, 04/16/2018 - 07:48
Mark

Hi, I want to take my training to the next level - this seems to be the right training plan for me, there is no mention of diet plans however - there are quite a few on the website but I want to maximise the training and get the best start!! Any diet plans recommended?

JoshEngland's picture
Posted Mon, 04/16/2018 - 08:54
JoshEngland

Hi Mark,

It is difficult to recommend a broad diet as diet is highly individualized and will vary from person to person.

Start here to find your calorie needs: https://www.muscleandstrength.com/tools/bmr-calculator

Then go here to determine your macros: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Then finish up here for an idea of what to eat as part of your diet: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Hope this helps!

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Posted Sun, 04/15/2018 - 15:31
sarah

sorry for the double post but I realized that my gym doesn't have equiptment for the decline bench press and preacher curl. Any good substitutes?

JoshEngland's picture
Posted Mon, 04/16/2018 - 08:57
JoshEngland

Hi Sarah

Push ups with your hands on the bench for decline bench press. Any curl variations for preacher curl should do the trick. I'd recommend spider curls.

Hope this helps!

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Posted Sun, 04/15/2018 - 01:38
sarah

Hi Josh, this workout looks nice! I'm thinking of trying it as i've basically just been winging it the last year. I see three rest days (or 2 with 1 cardio). If I want to add one more lower body day would that be acceptable or hurt progress? I'm thinking I'd do deadlifts, weighted kickbacks, and hip thrusts.

JoshEngland's picture
Posted Mon, 04/16/2018 - 08:56
JoshEngland

Hi Sarah,

Sure! That would be fine. You might also enjoy this program:

https://www.muscleandstrength.com/workouts/muscle-and-strength-womens-wo...

Hope this helps!

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Posted Sat, 04/14/2018 - 18:03
easton rendleman

in this ten week program, do you just cycle the same workouts every week?

JoshEngland's picture
Posted Mon, 04/16/2018 - 08:55
JoshEngland

Hi Easton,

Yes, that is correct.

Hope this helps!

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Posted Sat, 04/14/2018 - 14:50
Weech24

How many calories should I be having a day?

JoshEngland's picture
Posted Mon, 04/16/2018 - 08:55
JoshEngland

Hi Weech,

Start here to find your calorie needs: https://www.muscleandstrength.com/tools/bmr-calculator

Then go here to determine your macros: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Then finish up here for an idea of what to eat as part of your diet: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Hope this helps!

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Posted Thu, 04/12/2018 - 22:03
Andrew Scarpelli

Hi Josh - I dont see abs as part of this workout. What do think about incorporating them into cardio days? How about leg day? Thanks!

JoshEngland's picture
Posted Fri, 04/13/2018 - 08:53
JoshEngland

Hi Andrew,

Abs are targeted indirectly through the compound movements within this program. Feel free to add in additional ab isolation work if you feel it is necessary to accomplish your individual goals.

Hope this helps!

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Posted Thu, 04/12/2018 - 18:52
Adam Noteware

So do you increase the weight on each set? Or do you increase the week each week? Or what to do? Or do you try to lift heavier each week if you can?

JoshEngland's picture
Posted Fri, 04/13/2018 - 08:52
JoshEngland

Hi Adam,

Increase weight as reps decrease on individual workouts.

Aim to increase the total amount of weight moved week to week whenever possible.

Hope this helps!

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Posted Fri, 04/13/2018 - 16:17
Adam Noteware

Two more things to add please, and thanks for being patient with me. (1) Do I lift what I can for each rep, until I feel the need and able to increase the weight?, (2) Working each muscle twice a week is bad correct?. I hear different things from trainers. My former trainer told me to Target each muscle twice a week, and to start out lifting heaving, and decrease the weight each rep, without rest??? Your thoughts sir.. Again I appreciate your input.

JoshEngland's picture
Posted Mon, 04/16/2018 - 09:38
JoshEngland

Hi Adam,

1. Yes, that is correct.

2. No, you can work muscles groups more than once per week. But when you increase the number of times you work a muscle group, you have to decrease the amount of volume per session.

Hope this helps!

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Posted Wed, 04/11/2018 - 11:27
Ross

I’m considering starting this program but apprehensive as I’m not sure how much weight to use for the exercises, any guidance?

JoshEngland's picture
Posted Wed, 04/11/2018 - 11:54
JoshEngland

Hi Ross,

I'd recommend starting here if you're a beginner: https://www.muscleandstrength.com/workouts/beginner

weight selection is going to be highly individualized. You want to pick a weight you know you can accomplish the prescribed reps with while feeling you have another rep or 2 left in the tank. If it's too easy, go heavier. If it's too hard, go lighter.

Hope this helps and best of luck!

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Posted Sun, 04/08/2018 - 11:27
nuri

hi john
ı think you and plan awesome ;)
please answer me
ı think
Tuesday :Chest-triceps
Wednesday :back -biceps
Thursday :Shoulders -legs
Saturday :(turn plan)chest-triceps
Sunday : back-biceps
Tuesday :Shoulders -legs
.
.
what think ?
please answer
ı need your idea
thank you

JoshEngland's picture
Posted Thu, 04/12/2018 - 08:39
JoshEngland

Hi Nuri,

I think performing a plan as you've mentioned would create a lot of stress on your shoulder joint and could result in an injury.

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Posted Sat, 04/07/2018 - 09:52
Gediminas Latonas

Hey, if i want to define muscles, that they would be detailed what program should i use? I already finished this program which is pretty awesome i gain for about 6 lbs in 12 weeks ( 3 months ) now i want to be defined what would you suggest?

JoshEngland's picture
Posted Mon, 04/09/2018 - 09:44
JoshEngland

Hi Gediminas,

You can continue on with this program if you like or take a look at our workouts database to find one you think you'd enjoy: https://www.muscleandstrength.com/workout-routines

Hope this helps!

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Posted Thu, 04/12/2018 - 03:13
nuri

why you not answer my question ? :(

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Posted Thu, 04/05/2018 - 09:14
Isaiah Piosalan

Hey, I'm looking to gain at least a solid 7 pounds a month or so, maybe more. Will this meet my expectation?

JoshEngland's picture
Posted Thu, 04/05/2018 - 13:38
JoshEngland

Hi Isaiah,

Gain 7lbs in a month? Sure, that's possible. But it'll prob be a mixture of fat, muscle, undigested food, glycogen storage, water and salt retention.

7lbs of muscle in a month? Probably not realistic. But that'd be the case for any workout and diet program you'd decide to do.

Hope this helps!

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Posted Mon, 04/02/2018 - 11:42
Mason

What diet would you suggest for this?

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Posted Mon, 04/02/2018 - 00:51
Taufik jamadar

Can beginners direct start with this exercise ,to get fasT result

JoshEngland's picture
Posted Mon, 04/02/2018 - 09:33
JoshEngland

Hi Taufik,

I wouldn't recommend it. Start with one of these: https://www.muscleandstrength.com/workouts/beginner

Hope this helps!

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Posted Wed, 03/28/2018 - 17:29
Ed

Hey Josh,

Great workout, man! It’s effective and enjoyable! Quick question: Should I alternate between back and bicep exercises, or just hit back first? Thanks a lot and keep this awesome workouts coming!

- Ed

JoshEngland's picture
Posted Thu, 03/29/2018 - 09:14
JoshEngland

Hey Ed,

Thanks for giving it a shot! Plenty more in our workouts database! :)

https://www.muscleandstrength.com/workout-routines

I'd recommend finishing back before moving on to biceps.

Hope this helps!

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Posted Sun, 03/25/2018 - 10:57
Steve

Hi Josh I’m looking forward to starting this program in 3 weeks time. I decided I wanted to returned to traditional splits and I’m really enjoying it after finding your programs. With this program I understand that reducing reps = increasing weight but I was wondering what kind of increase would be normal (relative to our own strength)?

JoshEngland's picture
Posted Mon, 03/26/2018 - 08:46
JoshEngland

Hi Steve,

It'll depend on your strength and the exercise you're performing. For instance, on squats and deadlifts you may be able to jump 10-20lbs at a time, but on other exercises you may only be able to jump 5lbs at a time.

Experiment a little and find what works best for you.

Hope this helps!

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Posted Thu, 03/29/2018 - 13:50
Steve

Thanks Josh. Does it mean you should start relatively light, perhaps lighter than you would normally lift for 8 or 10 reps and build up to a weight for the last set that’s challenging enough to mean you struggle to complete?

JoshEngland's picture
Posted Thu, 03/29/2018 - 16:57
JoshEngland

Hi Steve,

Each set should be challenging. But yes, your earlier sets should be lighter than your later sets.

Hope this helps!

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Posted Sun, 03/25/2018 - 07:37
Lefty

I dont know if I'm doing this wrong but I use this program and gaining weight and my ass for bigger and my hips and my chest it's still fat there so I don't know what to do?

JoshEngland's picture
Posted Mon, 03/26/2018 - 08:54
JoshEngland

Hi Lefty,

If your goal is fat loss, you need to be in a calorie deficit consistently for a significant period of time.