10 Week Mass Building Program

10 Week Mass Building Program For Hardgainers
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
4
Barbell, Bodyweight, Dumbbells, Machines
Male & Female

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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2.2K Comments+ Post Comment

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Posted Thu, 05/21/2015 - 20:23
Zee

Do I need to go up in weight with every set? Or just stick to the same weight??

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Posted Sat, 05/23/2015 - 12:44
daniel

Ofcourse you need to increase the weights if you feel it is getting easier. always push yourself.

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Posted Sat, 05/23/2015 - 14:30
Zee

I get that. But what was confusing me is that if was performing an exercise and doing 4 sets of 10reps... Would I need to increase the weight in every set or just stick to the same weight throughout them sets?

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Posted Wed, 05/13/2015 - 22:38
Arman Dhillon

How much rest time do you give between each exercise?

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Posted Tue, 05/05/2015 - 04:49
Brar

I m on this program since lst 3 months it gave me best results..should I need it to change or stick on it?

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Posted Thu, 04/30/2015 - 13:00
Houssem

Can i do exercices of triceps and biceps

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Posted Tue, 04/21/2015 - 17:50
Todd

is one set 10, 8, 8, 6

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Posted Thu, 05/14/2015 - 18:27
Triston

One set is 10, the next is 8 and so on.

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Posted Mon, 04/20/2015 - 19:40
Mike

I'm working out 5 days a weeks was fat lost 43 lbs now trying to build muscle and having issues gaining I'm cut but not gaining muscle I do my diet right just not gaining any advice would b awesome

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Posted Mon, 04/20/2015 - 22:12
Mark

I would not try to gain muscle intentionally. I would continue exercising and be happy that you broke your weight gain and are healthier for it. I would just do moderate weight lifting to keep toned and keep up the cardio. Mass looks good; but increased injuries might throw you off permanently. I am trying to increase my cardio to get rid of belly fat.

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Posted Mon, 04/20/2015 - 06:42
Emil

For some reason I'm not able to see how sets and amount of reps to perform for best results..can someone plz assist would appreciate it..thanx

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Posted Fri, 04/17/2015 - 14:00
sawan

If we want out bigger musscle sizes we should go for less reps and more weight ??...... We should use heavy weights to increase musscle size ....and how much reps r sufficient o gain mussle size

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Posted Fri, 04/17/2015 - 19:23
Mark

Yeah sounds good but you got to do it for 12 weeks at least, hope you have the willpower. I will try for 12 weeks but I hope I have the will power. Also the meals are difficult to prepare Good luck to both of us.

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Posted Tue, 04/14/2015 - 07:24
James

Hi.. great workout :) just wondering, I wanted to build more size to my legs... would this workout for legs be okay ? regards to abs as well... could I do this on on cardio day ? I don't have a routine for abs yet. Thanks for your time James.

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Posted Sun, 05/24/2015 - 13:53
Will

Is this James Chickenlegs Redmond?!? If so, Hey

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Posted Tue, 04/07/2015 - 23:55
MIchael

Can this be made a 5 day workout

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Posted Fri, 04/03/2015 - 13:40
mark

I like the idea of gaining mass but I am 60 years old. Problem 1 if you eat more calories to keep a positive
energy balance; well for me I put weight around the middle fast. Also although I look bulkier I am not sure if the amount of weight I use for my lifts are too heavy for my bones. One more thing I've got a prostate issue and I think the more testoterone I produce the worse for me. I am not kidding.

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Posted Fri, 04/03/2015 - 12:25
Joshua

I have a question, each set should I be going up weight or coming down?! I'm not exactly sure which I've tried both in the gym, and everyone I ask says different things!

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Posted Sun, 03/29/2015 - 07:26
Kundan

I am 171 cm and my weight is 50.I am underweight and want to gain some weight and muscle also..please recommend me the best workout routine. Thank you

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Posted Fri, 05/22/2015 - 10:16
mark

squats curls bench press shoulder press eat nuts drink milk and eat raisins and avocados

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Posted Tue, 03/24/2015 - 15:31
John

What about training abs?

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Posted Tue, 03/24/2015 - 11:21
Aaron Engel

I started this workout one week ago and now on my second week with the start of this workout I've been maintaining a healthy protein diet taking in 100+ gs of protein a day.Also supplementing with 10 grams of creatine monohydrate a day 5grams in the morning and 5 grams after my workout .My first week I was brutally sore but by Sunday feeling fine.Upon the start of this weak with chest and triceps I've not been able to push the same weight I started with a week ago and my shoulders became extremely sore immediately I actually felt a bit weaker is this normal by chance ????

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Posted Sun, 03/22/2015 - 04:42
MARK ROGOWIN

To eat 5-6 times daily is difficult.the preparation alone is so time consuming. Also depending on your age eating that much unless you are younger maybe under 40 ; makes you add fat very easily.The plan is only for a young man; not if you are over 50. But no one says that. Am I incorrect?

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Posted Sun, 04/05/2015 - 13:21
Chris

Hey Mark! Yeah, eating and preparing food that many times a day can be very consuming, I recommend to prepare food in bulks. E.g. prepare food on Sunday to last till Wednesday/Thursday, I usually do that and then just grab the meals and heat them up. This way, it really only takes the time to prepare one meal and the heating process for the other days are only a few minutes. Also, not everyone should eat 5-6 times a day depending on your metabolism. I tried to up my meals to 6 each day from my usual 3, and I found out that the most effective for me war 4-5 meals a day, depending on what workout I do, and what I eat per meal.

Everyone has a different metabolism, and food processing time. Try for a few days and find out the balance of food intake that fits you, your workout and lifestyle and voila!

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Posted Mon, 03/16/2015 - 19:39
Mike

I'm 25 year old, really, really, really skinny, 133 lbs, started working out last week, any recommendations of a good diet to gain some weights ?

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Posted Fri, 03/13/2015 - 17:07
josh

Whats the reps for this

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Posted Sat, 03/07/2015 - 18:25
lee

Is this a good bodybuilding workout as I want to build muscle and lose fat but tone too

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Posted Sat, 03/07/2015 - 17:58
Lee

Hi I'm going to try this 10 week mass building program with training on mon, tues, rest wed, train Thursday and Friday and rest weekends, you say to eat BIG, 5 big meals a day, I work from 7:30 to 4:30 every mon to Friday with only 30 mins break a day, I can snack as I'm working tho, I'm a welder. Can you recommend what's the best 5 meals to have a day please?

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Posted Sat, 03/07/2015 - 10:00
Gabe

What about training abs? How often must I train them and what exercises should I do for abs when doing this program?

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Posted Fri, 03/06/2015 - 17:16
Antony

Hi everyone . i need to ask some thing ... the thing is if i do diet properly and do this workout " WITHOUT" taking any "SUPPLEMENT" will i have the same result or do i have to work even more or harder to get the expected result as mention in this workout ... plz note that i am an Asian and our weather hot .. avg is 30 - 33 C ..
i am 5"11 inch and weight 175pnd...
so i u guys can then plz suggest me...

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Posted Sun, 03/01/2015 - 05:05
Alex G

Hi there, quick question for you: what is the rest time between sets?

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Posted Sat, 02/28/2015 - 12:10
Garymac

Just finished this 10 week workout and it's been excellent for bulking up. I tried to stick to it as much as I could but some days I was getting tired due to work and didn't complete the full set. My body shape changed from week 3 and just got bigger. Great workout

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Posted Mon, 02/23/2015 - 07:24
Mohammed

Hi,
I used to follow himl-4 program from long time , but now I started this problem , but i can see there is no any exercise for Abs .. any reason for that.?

Thanks a lot!

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Posted Sun, 02/22/2015 - 16:07
moegreen

whats a good rest time for between sets

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Posted Sat, 02/21/2015 - 10:55
Hunter

Hey my friends and I just finished get fit in 60 days program and I been looking for a new program to do. I was thinking about just making our on workout routine but I'm not sure where to start. This one looks really great for us to do until I get the hang of what to do after this. Any suggestions or concerns?

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Posted Tue, 02/17/2015 - 16:44
caleb

How much rest time between reps and sets do you recommend?

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Posted Mon, 02/16/2015 - 16:04
Gregg

Hi there

Have started on the 10 week mass building program but felt the legs day is a bit light on excersises. I'm a pretty skinny guy with lean muscle and I'm hoping to dramatically bulk up quads hams and glutes. I've added some backward lunges on smith machine at 4x 10 reps to existing legs day with kick backs to finish off.

However, I was wondering if you could suggest for me 1 more day sett of excersises to develop quads and hams in the same fashion as the rest of the program. Plan to have 2 leg days each side of the mid week rest.
Capable of selecting excersises for the most part but curious as to the most suitable rep and set count with each in line with existing program

Any advice much appreciated
Gregg
Melbourne Australia
Cheers

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Posted Sat, 02/14/2015 - 16:18
Tyson

Hey would trainin the same body part twice a week be 2 much wat is 2 much ? If u used rest day for cardio and abs is it really a rest day does ya body still cover the same ?

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Posted Thu, 02/12/2015 - 06:29
Brett

Hey quick question do go up in weight each set or stay on the same , only go up in trisep pulldowns ?

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Posted Sun, 02/08/2015 - 20:23
Mike

Hi there could someone help me to build muscle I'm a skinny guy

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Posted Sun, 02/08/2015 - 10:49
Arto

no dead lift?...

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Posted Sun, 02/08/2015 - 00:01
Jasspreet Singh

it's really good workout can you tell about domastic diet
Iprefer to domastic diet and suggest me soe supplyment which will help to build muscles
i have an averge body i mean no extraa fat.

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Posted Sat, 02/07/2015 - 20:43
anthony

For bench press and the other workouts should we be doing heavy weight or???

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Posted Tue, 02/03/2015 - 08:43
gutierrez

Hi i was wondering if i could do cardio everyday everuday of the week for this program or not?

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Posted Wed, 01/28/2015 - 01:38
Daniel holman

I have a hard time adding weight and I want to add mass what should I do or take I weigh 180 right now

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Posted Mon, 01/26/2015 - 07:23
Daniel

Love this workout!!!! I am sore the next day after doing these workouts. I like the soreness bc I know I am getting a good workout. Arms definitely feel swollen after each workout. Make sure you stretch before and after. Oh and with this workout Go BIG to get BIG

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Posted Sat, 01/17/2015 - 10:27
brandon foxman

so for any exercise provided with a 10,8,8 reps or just 3 sets of 10. Would it be more beneficial to increase weight by the set or remain the same

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Posted Fri, 01/09/2015 - 11:53
sam

Steven, after following this routine for 10 weeks what would u suggest I do next. I did gain by this routine. Pls suggest!!

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Posted Thu, 01/08/2015 - 23:53
Zayne

This says its an advanced workout and it doesn't seem to be this seems less complicated than some of the intermediate and begginer workouts that I've seen

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Posted Wed, 01/07/2015 - 16:48
josh

hey, I'm 17 years old and I'm want to start this program next week and i was wondering what i would be needing to eat for breakfast and lunch? can you help me out and email me please? thank you