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
download pdfDownload 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
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

2.9K Comments+ Post Comment

No Profile Pic
Posted Fri, 01/19/2018 - 04:13
TuriBig

Can I add a day just for arms between shoulders and legs.

JoshEngland's picture
Posted Fri, 01/19/2018 - 11:29
JoshEngland

Hi Turibig,

Sure, if you feel like your arms need a little more attention, go for it.

Hope this helps!

No Profile Pic
Posted Tue, 01/16/2018 - 16:06
Hernan

I'm 50+ in age...I like the simplicity. Any tweaks for person my age (in workout or nutrition)?

JoshEngland's picture
Posted Wed, 01/17/2018 - 08:40
JoshEngland

Hi Hernan,

I'd be lying if I said I had a lot of experience working with populations 50+. Typically though, 50+ folks can benefit from longer warm ups and replacing barbell exercises with dumbbell variations. Also, you'll likely require less calories each day than say an 18-25 year old.

Sorry I cant be of more help here, but I hope it helps in some way!

No Profile Pic
Posted Mon, 01/15/2018 - 23:27
Corey

Will this also correlate to strength building? I am a black and white person, so I really would like to do both at the same time. Isn't that to many reps for compound lifts?

JoshEngland's picture
Posted Tue, 01/16/2018 - 09:01
JoshEngland

Hi Corey,

Yes, you'll likely build strength as well, although that is not the goal of this program.

For more of a strength and muscle building 4 day split, try this one on for size:

https://www.muscleandstrength.com/workouts/phul-workout

Hope this helps!

No Profile Pic
Posted Sun, 01/14/2018 - 12:06
Mike

Cool program! Is it alright if i don't rest on the weekends?

JoshEngland's picture
Posted Mon, 01/15/2018 - 08:51
JoshEngland

Hi Mike,

Rest is important to muscle recovery. Be sure to take some rest days during the course of the week.

Hope this helps!

No Profile Pic
Posted Sun, 01/14/2018 - 09:14
Franco-Antonio

Hi,

I’m planning on starting the workout soon and wanted to know first when I should take the supplements. Should I take them before or after the training or do I need to take some before and some after ?

Thanks.

JoshEngland's picture
Posted Mon, 01/15/2018 - 08:57
JoshEngland

Hi Franco-Antonio,

it depends on the supplements. Preworkouts, you'll want to take pre-workout. Most other supplements are fine to take whenever, so long as you take them consistently each day.

Hope this helps!

No Profile Pic
Posted Sat, 01/13/2018 - 05:28
bakri

hey !
it is amazing exercise and i like it i will start with just i wanna ask this exercise is for one week i have to repeat it for 10 week ?

JoshEngland's picture
Posted Mon, 01/15/2018 - 08:56
JoshEngland

Hi Bakri,

Yes, perform the workouts listed for 10 weeks.

Hope this helps!

No Profile Pic
Posted Tue, 01/16/2018 - 09:28
bakri

Ok great ' if i want to make my day off only 2 days it will be there one day lift in a week what can i do with that ?
thanx again

No Profile Pic
Posted Fri, 01/12/2018 - 17:34
Mike

Since I'm younger (age 21) is it okay if I don't rest on the weekends and keep going?

JoshEngland's picture
Posted Mon, 01/15/2018 - 08:56
JoshEngland

Hi Mike,

Rest is important to muscle recovery. Be sure to take some rest days during the course of the week.

Hope this helps!

No Profile Pic
Posted Fri, 01/12/2018 - 10:04
Karina

Hi,
I love the program for men, do you have a program for women.

JoshEngland's picture
Posted Fri, 01/12/2018 - 16:04
JoshEngland

Hi Karina,

We certainly do! Check this out: https://www.muscleandstrength.com/workouts/muscle-and-strength-womens-wo...

Hope this helps!

No Profile Pic
Posted Wed, 01/10/2018 - 01:10
Jonathan KG

Hello Josh, does this workout give a body look of bigger muscle? i'm currently 17 i look pretty big for my size muscular wise but i'm trying to get bigger due to getting into the WWE, after this 10 weeks will it show i have gained muscle also does it cut the muscles meaning it shapes it very good?

JoshEngland's picture
Posted Wed, 01/10/2018 - 09:11
JoshEngland

Hi Jonathan,

Yes, performing this workout paired with proper nutrition and a calorie surplus will help you build muscle mass.

Hope this helps!

No Profile Pic
Posted Tue, 01/09/2018 - 23:47
Evan

Great workout plan! Would it be okay if I took one less rest day?

JoshEngland's picture
Posted Wed, 01/10/2018 - 09:08
JoshEngland

Hi Evan,

Depending on your ability to recover, that might be fine.

Hope this helps!

No Profile Pic
Posted Tue, 01/09/2018 - 23:05
Carter

Hello, Is it okay if i lower my rest time to two days instead of three?

JoshEngland's picture
Posted Wed, 01/10/2018 - 09:07
JoshEngland

Hi Carter,

Depending on your ability to recover, that might be fine.

Hope this helps!

No Profile Pic
Posted Tue, 01/09/2018 - 09:29
Lee M

Will I still get the same results if I rotate the days round as long as I still do all the exercises?

JoshEngland's picture
Posted Tue, 01/09/2018 - 15:18
JoshEngland

Hi Lee,

Yes, you can alter the workout schedule based on your individual needs.

Hope this helps!

No Profile Pic
Posted Mon, 01/08/2018 - 15:44
Blake

Where is the Ab workout? This seems to be rushed and put together without complete consideration of all muscle groups.

JoshEngland's picture
Posted Mon, 01/08/2018 - 16:25
JoshEngland

Hi Blake,

Depending on your goals, training abs directly might not be necessary. Check out this article: https://www.muscleandstrength.com/articles/six-pack-science

Hope this helps!

No Profile Pic
Posted Sat, 01/06/2018 - 18:50
Türker

I fricking love this program i have great soreness after exercises and can add 3 to 5 kg each week in big muscle exercises.Pumps are like crazy ,for me only bad thing is after back exercises biceps are really weak and cant lift heavy they are killing me.

No Profile Pic
Posted Sat, 01/06/2018 - 11:03
J.SIPE

I've been reading articles on bodybuilding for years. Everybody has an answer on what's best.
Forget the routines that push shoulders and arms to the extreme. You give these groups more than enough work doing compound lifts. You don't bulk doing repetitive arm and should exercises.
Beside curling a bottle of beer, there are rare real life events that you use your bicep muscles selectively. You use your body in compound movements and being efficient in these movements will prolong your life.
Chances of you competing in a Mr. Universe contest are close to zero.
Squat, Deadlift, Bench, Overhead Press, Bent Over Rows , along with steady core attention will cover it and save you a lot of tendonitis and rotator cuff issues.

No Profile Pic
Posted Fri, 01/05/2018 - 11:38
Kevin

Has anyone completed the 10 weeks? If so, could you please share your results?

No Profile Pic
Posted Sat, 01/06/2018 - 12:31
Logan

I'm about 6 weeks in and I am seeing gain it's working quite well!!

No Profile Pic
Posted Sun, 01/07/2018 - 13:18
Kg

I finished the program and it worked as a jump start into a more extensive workout. This is a baseline regimen. By week 8 I added higher reps and other exercises to see better results. I also did NOT take a rest day.

No Profile Pic
Posted Thu, 01/04/2018 - 16:52
Toghan

Hi there and thank you for the program. We don't have a machine for seated calf raise exercise. Can you suggest another exercise or what can I do instead of seated calf raise exercise ? Thank you.

JoshEngland's picture
Posted Fri, 01/05/2018 - 08:59
JoshEngland

Hi Toghan,

Any calf raise variation will do the trick here. I'd suggest perhaps performing calf raises on the leg press machine.

Hope this helps!

No Profile Pic
Posted Fri, 01/05/2018 - 11:14
Toghan

Thank you very much for the answer !

JoshEngland's picture
Posted Fri, 01/05/2018 - 11:27
JoshEngland

You're welcome! Best of luck with the program! Keep us posted on your results!

No Profile Pic
Posted Wed, 01/03/2018 - 18:53
Jake

Once i finish the workout this first week, do i repeat the workout the following weeks?

JoshEngland's picture
Posted Thu, 01/04/2018 - 12:31
JoshEngland

Hi Jake,

You certainly can! Or if your goals have changed you can try out one of our other free programs:

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

Hope this helps!

No Profile Pic
Posted Tue, 01/02/2018 - 17:24
Nima

Hi
Can you recommend me some abs workout to do..!and I do abs workout in cardio day or after workouts?

JoshEngland's picture
Posted Wed, 01/03/2018 - 08:40
JoshEngland

Hi Nima,

Cardio can be performed any day of the week and the form of cardio/frequency will depend on your individual preferences, experience levels, and goals.

For abs, you can check out our ab workout database link below:

https://www.muscleandstrength.com/workouts/abs

Hope this helps!

No Profile Pic
Posted Thu, 12/28/2017 - 09:18
alidark

so when i want to do 10 reps in first set i have to use high weight or low ?
so what is in 6 reps? have to lower the weights or ?

JoshEngland's picture
Posted Thu, 12/28/2017 - 16:49
JoshEngland

Hi Alidrak,

Increase the weight used as the reps decrease.

Hope this helps!

No Profile Pic
Posted Thu, 12/28/2017 - 17:13
alidark

thanx a lot

No Profile Pic
Posted Wed, 12/27/2017 - 17:00
Miki

I start this program about 1 weeks ago.
Can anyone shows me result who finished this program .... thank you

No Profile Pic
Posted Fri, 12/22/2017 - 18:02
Nima

Hi,I want to get 6pack and because of that,I do 2 day cardio and abs workout on my rest day,is it enough for me?or I should do abs workout after my workouts too?

JoshEngland's picture
Posted Wed, 12/27/2017 - 08:59
JoshEngland

Hi Nima,

I recommend reading this article: https://www.muscleandstrength.com/articles/six-pack-science

Hope this helps!

No Profile Pic
Posted Mon, 01/08/2018 - 11:58
jp johal

Hi Josh,

I don't no if you can help me but . I am looking to build muscle . I have around 20% body fat and I can workout 4 days a week. do you if this websites offer a good workout plan that comes with a diet plan for intermediary to build muscle ?

thanks

JoshEngland's picture
Posted Mon, 01/08/2018 - 13:44
JoshEngland

Hi JP,

We've got tons of excellent muscle building workouts on the website. Check these out:

https://www.muscleandstrength.com/workouts/muscle-building

In terms of learning how to build a meal plan, start here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Hope this helps!

No Profile Pic
Posted Mon, 01/08/2018 - 13:50
jp johal

Thanks for replying back. Which one would you recommend to be the best one out of all ? Can you tell me 1 or 2 ?

thanks

JoshEngland's picture
Posted Mon, 01/08/2018 - 14:13
JoshEngland

Hi JP,

The page you're on is one of our most popular workout programs. Linked below is another one of our top workouts:

https://www.muscleandstrength.com/workouts/phul-workout

Hope this helps!