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

3.2K Comments+ Post Comment

No Profile Pic
Posted Tue, 08/14/2018 - 11:12
Osama

I want to reduce my body fat and want to get get rid of belly fat specially. Any serious suggestions please.

JoshEngland's picture
Posted Tue, 08/14/2018 - 15:07
JoshEngland

Hi Osama,

Burn more calories than you consume. That should do the trick.

Hope this helps!

No Profile Pic
Posted Mon, 08/13/2018 - 07:44
Ahmed nasser

My old workout made my chest and back god but my shoulder and my biceps and triceps so small did this workout will help me !

No Profile Pic
Posted Fri, 08/10/2018 - 15:44
Lee

Hi I am halfway through this program I think it’s great and I am really seeing the gains. The only issue I have is with all the extra food I’m eating I’m starting to get a bit of a gut, would it affect the results if I do an extra day of cardio over the weekend TIA

No Profile Pic
Posted Wed, 08/08/2018 - 13:17
Rahul Zaroo

for all the sets where reps go down from 10 to 6, do we have to increase weight with every set. Also no ab routine added?

No Profile Pic
Posted Wed, 08/08/2018 - 07:27
Linndy

Hello, I am so glad i found this website.
I was wondering why bicep/triceps day isn't included, I mean for us who just started GYM would be better if it was included.

JoshEngland's picture
Posted Wed, 08/08/2018 - 08:37
JoshEngland

Hi Linndy,

There is plenty of arm work listed to help you grow your arm muscles. Also, I wouldn't recommend this program to those just starting out in the gym. Instead, start with one of these: https://www.muscleandstrength.com/workouts/beginner

No Profile Pic
Posted Tue, 08/07/2018 - 02:10
Debarjya

Pyramid set or Normal set for muscle gains in this workout?

JoshEngland's picture
Posted Tue, 08/07/2018 - 08:40
JoshEngland

Hi Debarjya,

Both appear in this workout program.

No Profile Pic
Posted Mon, 08/06/2018 - 03:36
Vinay HS

Hi,
Which is the best time to workout for Muscle & weight gain? Morning or Evening?

No Profile Pic
Posted Fri, 08/03/2018 - 06:01
Mats

Hi,
I was wondering, what would be a good program after completing this one?

Thank you.

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

Hi Mats,

You can find another great workout here: https://www.muscleandstrength.com/workout-routines

No Profile Pic
Posted Wed, 08/01/2018 - 05:19
shrex

Thank you for the program. I just had a question. I can easily complete the tricep dip and bench dips exercises, theyre not very challenging. Should i increase the number of reps since i cant add resistance.

thank you

JoshEngland's picture
Posted Wed, 08/01/2018 - 10:34
JoshEngland

Hi Shrex,

Yes, that is a solid way to progress.

Hope this helps!

No Profile Pic
Posted Thu, 08/02/2018 - 17:28
Patrick marsh

Yes you can add weight to the seated dips. Take a 25 pound plate or 45 pound plate and place it in your lap more on your waist. Put it up close as u can to your stomach were it will be comfortable and not jab into your stomach.

No Profile Pic
Posted Wed, 07/25/2018 - 11:33
Martin

hi
i'm 168 cm and 50 kg and i'm really skinny guy, which program is better for me in order to build my muscle whether this program or upper lower program ?

No Profile Pic
Posted Tue, 07/31/2018 - 11:30
Dan

Martin,
Honestly any program will work, it just depends on what looks more enjoyable to you. You need to pick something that you can stick with and make sure you're eating enough food. Remember change doesn't come over night, stick with a program to the end then move on to another.

No Profile Pic
Posted Tue, 07/24/2018 - 15:02
Spiro Stefani

I have a lot of questions like with how much weight should I start in each exercise?
Is that ok to start exercise without cardio?

No Profile Pic
Posted Tue, 07/31/2018 - 11:52
Dan

Spiro,
It sounds like this is going to be your first time really getting into lifting so as with anything new take your time. Find a weight that is challenging but that you can also complete the workouts with using PROPER form. If you're unsure how something should look, YouTube it and practice. Using proper form but a slightly lighter weight will pay massive dividends toward your development. You could forego the cardio in the beginning but the cardio does a few things for your body that you may not realize like flushing your muscles of acidic build up which inhibits growth and increasing your cardio threshold will allow your body to complete the workouts easier which means you can increase your lifting weights. Hope this helps.

No Profile Pic
Posted Mon, 07/16/2018 - 08:50
Nim

What will happen if I don't eat at a calorie surplus but eat at maintenance calories (or really close) and a high amount of protein to ensure my muscles can repair themselves, will I just lose weight or will I build some muscle too?

No Profile Pic
Posted Tue, 07/31/2018 - 11:40
Dan

Nim,
Eating a lot of protein or mainly focusing on protein consumption can be a huge mistake. Consuming a large amounts of protein (especially through protein shakes) can lead to small health problems like kidney stones. Your body needs variety, eating about a gram of protein per lbs of body weight per day is enough. You're body if it doesn't have an energy source i.e. fat or carbs it will turn to muscle and begin to break that down to use. So GOOD carbs and fats are a very good thing for your body. As far as your caloric intake is concerned, your body will demand more once you get into any training program (you'll be hungry/hangry a lot) but if you maintain a low caloric intake you will more than likely loose weight and if you're not getting proper nutrients, you'll begin to loose strength as well. Hope this helps.

No Profile Pic
Posted Sun, 07/15/2018 - 19:10
Eric Iustin Stănescu

Hello

I am 178 cm and 58 kilograms and I really want to gain muscle and body weight. Will this workout help me out?

JoshEngland's picture
Posted Mon, 07/16/2018 - 09:40
JoshEngland

Hi Eric,

Yes, if paired with an appropriate diet and enough sleep each night.

Hope this helps!

No Profile Pic
Posted Fri, 07/06/2018 - 06:34
Mike

For religious reasons, I fast from meat and dairy several times a year for an extended period of time (40 to 50 days). It's always a challenge finding things to eat that will contribute to muscle growth. Am I out of luck? Can you make any suggestions?

No Profile Pic
Posted Fri, 07/13/2018 - 01:15
Ryan h

Beans, and other legumes have alot of protein, especially with the surge of vegan/vegetarian recipes I'm sure with a simple google search you can find a few different ways to prepare them. Or even other sources of the necessary nutrients. Good luck to you!

No Profile Pic
Posted Tue, 07/31/2018 - 11:41
Dan

There's also brown rice protein powders and stuff to help get you through that time

No Profile Pic
Posted Mon, 07/02/2018 - 10:13
Mukry

Hello
I am 177cm and 90Kg , I am going to the gym for muscle gain specially my arms.
can you help my ? what should I do ?

thanks

No Profile Pic
Posted Mon, 07/02/2018 - 02:22
Aniket raina

Hello, i m 154cm and 61kg. I m doing workout in gym to loose my fat. And doing other exercises for growing up my muscle. Can this stops my growing height

JoshEngland's picture
Posted Mon, 07/02/2018 - 09:07
JoshEngland

Hi Aniket,

No, lifting weights does not limit your growth potential. That is a myth that has been disproved.

Hope this helps!

No Profile Pic
Posted Sun, 07/01/2018 - 22:58
Jarrod

Hi
Doesn’t it matter what order I do this in?
For example, on tuesdays can I do the one arm dumbbell row for back and then concentration curl for biceps?
So do all the dumbbell workouts first and then the barbell.

Is this okay?
Thanks

JoshEngland's picture
Posted Mon, 07/02/2018 - 09:09
JoshEngland

Hi Jarrod,

Yes, that is ok.

Hope this helps!

No Profile Pic
Posted Fri, 06/22/2018 - 12:22
Michael

Hello,
For my rest days, I usually work out my abs and do some cardio as well. Should I be doing this or should I actually stay out of the gym on rest days in order for this program to work?

JoshEngland's picture
Posted Mon, 06/25/2018 - 09:00
JoshEngland

Hi Michael,

Yes, that is fine.

No Profile Pic
Posted Mon, 06/18/2018 - 06:49
Rohan

Hi,
there is no abs workout mentioned in this program?

JoshEngland's picture
Posted Mon, 06/18/2018 - 08:42
JoshEngland

Hi Rohan,

Feel free to add some in if you feel it is needed.

No Profile Pic
Posted Sun, 06/17/2018 - 07:17
Ahmad Hijazi

Hello, what is the rest time between each rep? Between each exercise?

JoshEngland's picture
Posted Mon, 06/18/2018 - 08:43
JoshEngland

Hi Ahmad,

30-60 Secs between each set and exercise.

Hope this helps!

No Profile Pic
Posted Sat, 06/16/2018 - 18:25
mucahit

hi josh.
I am 167 cm and 65 kg. My Body fat 18% arround.
I have been doing bodybuilding for about 2 years (40% body fat to 17%).
I want to reduce muscle fat by 12% and gain muscle. This program is suitable for me. I do not want to take too much calories and get fat. And how much calories I should buy (+250 or +0)
Thanks

JoshEngland's picture
Posted Mon, 06/18/2018 - 08:46
JoshEngland

Hi Mucahit,

I'd recommend an upper/lower, push/pull, or full body workout program if your goal is maximum fat loss. Reason being, you'll work more muscles and burn more fat by increasing the training frequency targeting each muscle group.

Hope this helps!

No Profile Pic
Posted Sat, 06/16/2018 - 11:07
con

Will changing the workout days and the workout program (e.g Monday instead of chest-triceps , back and biceps) affect it at all?

JoshEngland's picture
Posted Mon, 06/18/2018 - 08:50
JoshEngland

Hi Con,

No, that should be fine.

Hope this helps!

No Profile Pic
Posted Sat, 06/16/2018 - 01:41
RMF

Do you have dumbell/body weight home gym only workouts? It's been a while since I did a lot of muscle work and I got a bench and a set if adjustuble dumbells to work out at home. Thanks!

JoshEngland's picture
Posted Mon, 06/18/2018 - 08:54
JoshEngland

Hi RMF,

Sure do! Check these out:

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

No Profile Pic
Posted Wed, 06/13/2018 - 17:32
Benjamin

Hey Josh

I was 75kg/165lbs when I was first started whis program and after 3.5 months with help of Mass Gainer I jump to 90kg/198lbs but some of that went to belly. Is there any way I can lose body fat without losing weight?

Sry for bad English

JoshEngland's picture
Posted Thu, 06/14/2018 - 15:32
JoshEngland

Hi Benjamin,

Woah! Great results my friend!

Some muscle loss is to be expected with a fat loss diet, but it's nothing to be concerned about (If you do it right, it won't be much or noticeable). Keep protein at about 1g per lb of body weight during your calorie deficit and you should be able to hang on to most of your hard earned mass :)

Hope this helps!

No Profile Pic
Posted Sat, 06/09/2018 - 23:41
Shane

How much cardio do you recommend? How many times a week and for how many minutes? Thanks!

JoshEngland's picture
Posted Mon, 06/11/2018 - 08:56
JoshEngland

Hi Shane,

It depends. Start with 10-15 mins of LISS or 5 Mins of HIIT and work your way up from there.

Hope this helps!

No Profile Pic
Posted Tue, 06/05/2018 - 17:42
Omar

is it not this plan need to some upgrad?

No Profile Pic
Posted Thu, 05/31/2018 - 12:34
Tommy

Hey, I am 19 yo, 183cm and 72kg. My body fat is around 15%. In the previous months I didn't really do much excercise, but a year ago I could bench 100kg. Would you recommend me this plan to build up muscle again? How much do you think I could build up in 10 weeks? :)

No Profile Pic
Posted Wed, 05/30/2018 - 22:46
Pubudu Kalhara

Im working out over 1year now, do u recommend this workout sir?