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Workout Summary
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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.
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| 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
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3.4K Comments+ Post Comment
Hi! Could you post a 3 day split of this workout? Thanks
Is it okay to do this workout, but another one on top of it. I have a workout I do before work, and one I do after. Will that mess with any gains or progress
What you recomend work out program.after this work out probram.will be done for 8 weeks.pls.
can i just stick to 3 meals a day but each meal would be huge?
Hi John,
Yes, that's fine. Overall calorie intake is more important than meal frequency.
What would you suggest the progression should look like over the 10,8,8,6,4 sets based on 1 rep max? Where should the starting point be when considering progressing over 10 weeks?
Which is the ideal tempo for every rep? 1-0-2? I think leg day is easier than other days and I want better leg muscle mass .. can I add some leg exercises? One hamstrings ,one quads? Sets and reps ? Can I subsitute a forearm exercise with a traps exercise?
Perfect program, just in time, thank you very much
This looks like a good routine once I finish the 5 day body part split. With my schedule the 30 second break is great. Allows me to finish faster and still feel like I've done something. What is the recommended wait time for this routine?
I did this workout last year. I really enjoyed it I’ll do it again
How long do you recommend I should rest inbetween sets?
I workout from home and obviously have less resources than a gym. I got an adjustable bench with the leg extension added, barbells, dumbbells squat rack with chest dips on the reverse and a home made pull/chin up bar. No machines. Are there any decent subs that can be made for the machine based workouts to purely weight based workouts.
Hi Jack,
Absolutely, Just sub in variations that train a similar movement pattern with the equipment you have available to use.
I thought hitting a muscle group 2-3x a week was optimal? One time isnt that great I thought...
Hi Justin,
I agree 2-3x is optimal. But the science doesn't take into account adherence to a training program. Body part splits are better if it makes the individual enjoy their training and adhere to the program better.
However, I'd personally suggest finding a program with slightly higher training frequency to adhere to for sure.
For the exercises that have multiple rep amounts, should you increase weight?
Hi Kyle,
You should increase the weight used as the reps decrease, yes.
Impressive workout. I have made a few additions on the workout and managed to gain 2.8 kg muscle mass & lose 1.4 kg fat mass in 30 days. Recommended.
Hi Aybars,
Wow! Congrats!
Thanks,
Is there any workout that you recommend to women. Main goal is to lose fat mass and gain a little bit muscle mass, especially for the lower body. It has to be at least 4 days a week, it can be more. Main focus is lower body and second focus is upper body. I need an efficient one.
Hi Aybars,
Check this one out: https://www.muscleandstrength.com/workouts/muscle-and-strength-womens-wo...
aybars merhaba.. eklediğin son hareketlerle nasıl bir program yaptın.. benimle paylaşırmusun?
Merhaba,
My Additions:
Just before i start the workout, I walk about 32 minutes on the treadmill. (Incline is 15 degrees and speed is 6.7 km/h) That way i lose more than 2700 calories per week.
For the first set, i never stop lifting the weight until i got exhausted. As for the rest of the sets, I prefer higher repeats. If it is 10, i do 15 or 12 (depends on how exhausted i'm, if i can do more then i do more). I usually add 2 more repeats. So if it is 8, i do 10. So i adjust the weights according to that. The main idea is to get really exhausted everytime.
2 Core movements(random really, but i prefer 4 sets) to Monday, Wednesday and Friday. I don't rest on Wednesdays and still walk for 32 minutes on the treadmill. Core is next, then treadmill for 15 minutes more. And lastly, Stairmill for 10 minutes.
Tuesday:
I added 1 more set to Concentration Curl.
Friday:
Standing Hip Abductor Machine after Leg Curl, 4 sets 15 repeats.
I added 2 more sets to Standing Calf Raise and my repeats are 25 - 30. I don't do Seated Calf Raise.
Thursday:
Cable Shrug with bar instead Dumbbell Shrugs, 4 sets 15 repeats.
I drink at least 2 - 2.5 liters of water which equals 8 - 10 glasses of water while i'm working out and stick to the rule of eating 1 gram of protein per pound of my body weight daily. (In other words, 2 grams of protein per kilograms of body weight)
Supplements i take;
Whey Protein + Creatine Monohydrate (soon after the workout)
Multivitamin (Magnesium and Vitamin B9 rich)
Omega 3
BCAA Ripped (Caffeine rich)
The best part is i eat fast food and/or desert once a week and still get very good results. No regrets!
How much rest time do I need to do between reps and sets?
Abs??
Hello!
I've been going to the gym for around 1.5 months now, and I was looking for a new program to follow, would this be too advanced for me? Or Can I follow this program? Thank you!
PS: I'm 21 y/o Male
It's been over 20years since l have focused on my fitness, this spit is fantastic and l am not only feeling the results, but l'm seeing the results within 4 weeks. Thank you!
Hi, I’ve been lifting for about a year now and I love this split. However, I am unsure what weight to use. I am getting a good pump in the target muscles, but I am just selecting a random weight. I’m scared that I won’t be able to progressively overload. Any advice would be amazing! Thank you.
Hi Jorge, thank you for all of your help. Would you recommend this program for someone in between beginners & intermediate; 2-3 months into weight training? thank you
Hello, I've done the program for 3 months, see really good results, which program do you recommend me to go through now? Also of 4 days for mass and strength
I’m a 14 year old and I want to build muscle but also too burn fat what program would you recommend
Try some upper lower workouts and some intervals at the end as a finisher. Watch your macros so that you stay in a “maintain” phase
I'm considering following this gym program during my bulk, would anyone recommend it and if so why?
Hi Niall,
This program is great if you already worked out the fundamental muscles for a few weeks or more prior to this. If your considering switching to this program after completing one that you are currently finishing, I would definitely recommend this, as it will really tear at those muscle fibers that you already started building, which combined with a proper diet will take your gains much further. If this is your first time in the gym though, or if you just came back from a long break, I recommend starting with something less intense to build those fundamental muscles first (you don’t need hardcore training to get those muscles to first start growing!)
Hope this helps!
How much should we be eating and do we eat the same on training days as non training days?
Hi Edison,
I am not the creator of this form, but as the OP said, a 300-500 calorie surplus is recommended each day. And yes, you should be following this rule on both training and rest days, as your body is still repairing muscle fibers while you rest. Hope this helps!
And how do you work out what you should be eating plus the 3-500 calories?
Take your weight in pounds and multiply it by 14 and 16 this will give you roughly your "maintain" phase calories need for a day. Add 300-500 calories to it. Hope that helped
Great routine, thank you for posting this.
Question: Do I perform the exercises in this exact order, for example on Tuesday, all the back exercises before doing biceps exercises?
yes, you should train your muscles from biggest to smallest
Hey do I do this exact workout each week? Or should I be switching up the specific movements within each workout? Example. Instead of doing standing barbell curls each week should I change it to a seated dumbbell curl? I know you have to confuse the muscle, just curios.
I did this work out for the full 8 weeks. Very good workout I could see a deferents from week 1 to week 8
What type of cardio workout do you recommend for Wednesday I already run about 30 minutes after each exercise on the treadmill
Will you lose fat with this workout too? Want to lose fat and get my muscles showing as well
Hi,
Thanks for the program, few questions:
1. Could you please elaborate about the "Adding weight" note? (I'm beginner)
2. What is the recommended rest time between sets?
Thanks.
I think he means increasing weights after every set. You don't want to do the same weight on every set.
Hi LB,
It seems the forum poster might not be active here anymore so I thought i’d answer your questions for you. The “Adding Weight” note just means that when you decrease your repetitions for an exercise you want to add more weight for that set. For example, say you just completed a set of 10 reps at 120 lbs. if the next set is at 8 reps, increase your weight to 130/140lbs or whatever you can handle.
For your other question, the recommended rest time is 45-60 seconds between sets. Some people think a shorter rest time is better, but I honestly think the recommended is sufficient for mass-building workouts such as this one.
Hope this helps,
Eric
Hey! I'm 1 week in with this program and enjoying it! One question though, is this leg workout enough? In my previous workout plans I've been doing atleast 2 more exercises with the 3 mentioned here(leg press/lunges/stiff leg deadlift). Have I been overtraining?
Great plan. Finished it today. Lost a good bit of fat. What’s next?
What are the rest times in between sets. I just started today, I didn’t know for sure on the rest times so I didn’t go so heavy bc I went with 30 to 60 secs on my rest. Can you correct me on this.