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Workout Summary
Download WorkoutWorkout 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.
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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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3.5K Comments+ Post Comment
54 years old....been lifting since I was 16 for the most part. Been dealing with a lot of professional and personal upheaval the last two years. My weight ballooned to 340 pounds (I'm 5'10") In the last 2 months I have cut my weight to 295. I am looking forward to regaining good mass and have the doctor's go ahead to hit the gym as hard as I can tolerate. Thank you for offering this program. Where can I find the caloric calculator? I have been looking for something concrete to work with.
Hey Mark - you can find our BMR calculator here: https://www.muscleandstrength.com/tools/bmr-calculator
For the shoulder day, is it intended to have military press after the machine press and reverse flys? I always thought it was better to do the bigger, compound weight movements first but wanted to see if this order was prescribed intentionally? Also, did I read correctly that throughout all of these exercises we are looking for 45 to 60 second rests between sets and 1 to 2 minutes between exercises? Thanks.
-Trav
Hey Trav - the exercises should be performed in the order they're written. And yes, you're correct about rest times.
Perfect, thanks!
do this workout realy helps to bulkup
Hey Nebil - diet will play the largest part in gaining muscle/weight. Use our BMR calculator to determine your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator
What can I do to add abs/ core into this routine?
Hey Wolfster - you can do abs 2-3 times per week after your workouts.
It's been quite easy after week 4 on this program. Even if I go to failure on EACH set. Body tends to more volume. Ever since week 4 I'm adding some sets or exercises, now I'm on week 9. Especially I feel like doubling shoulder workout, it's way too easy. Same goes for leg day.
Is it ok to increase volume not only by weight but also by exta sets and exercises? I don't feel pumped enough nor sore if I follow only prescribed volume.
Hey Artem - it's best to follow the program as written
Can i do this workout and train muscle twice in a week ?
Hey dheeraj - it's best to follow the program as written.
Highly recommend this workout to anyone. Im in my early 20s and started this program weighing 132lbs. I am about to start week 9, and I am now fluctuating around 150lbs after increasing my daily calorie intake to around 3,500. I can't tell you how much of victory this feels for me, and I will definitely be following up with a succeeding program to this one. If you are wanting to start this plan make a schedule and stick to it! Most importantly, never give up! I promise you will love this workout once you're in the groove of things.
Do this workout really help you to gain muscle ? I'm asking because I'm thin and many say train each muscle twice or thrice a week
A solid diet in combination with a consistent workout routine will help you gain muscle.
For the sets with decreasing rep counts, should we be increasing the weight as the reps decrease?
Hey Terry - yes, you can increase weight as the reps decrease
Im 65. Training since ‘72. Any concerns using a hex bar for deadlifts ? And what is your philosophy on weight increase per weekly rotation ? Thanks
Hey Keith - a hex bar will work for deadlifts. You can increase weight weekly on the main lifts.
I'm starting this program today i.e 9 nov,2020. I'm 63kg 16 year old boy with 38.2 muscle percentage. I'm gonna give an honest review after completing this schedule.
Hey Guri - looking forward to hearing your thoughts!
Can rack pulls be a substitute for deadlifts?
Hey Matt - is there a reason you're wanting to substitute deadlifts?
Hey, Can I do dumbell inclines and declines instead of barbell?
Hey Martin - yes you can
I'm pretty gassed after finishing the first 4 sets of bench press.. (but isn't that the point?) -- To put 2 more bench press exercises right after that.. I struggle. Any suggestions?
Hey brett - you can reduce your weight on the incline and decline bench
Hey, I'm 14 and am looking for a great plan to be committed to. I'm not new to exercise, but I finally got my gym membership and been going for a couple of months. I'm getting really tired of "beginner" workouts and I would like to challenge myself this. Do you guys think that's alright, or should I reconsider?
Hey Nathan - do you have a workout split that you're currently following?
No, not at the moment
Hey, im interested in trying this program but i wonder whats considered ”advanced”? I have been training in the gym for a few years now but im not at the same level i used to be so to speak due to studying/lack of time. Do you reccomend trying a easier program or should i give it a try? Im currently on a basic puhs/pull/legs program.
Hey Alexander - you should be good to do this workout.
Do we have to repeat the Same Monday to Friday for 10weeks??
Hey Moiz - yes, you'll repeat the written Monday - Friday workouts each week for 10 weeks.
Hey , can i play legs and Shoulders and Forearms at the same day , and repeat this programs 2 times per weak ? it will be like this
Saturday : Chest and Triceps
Sunday : Back and Biceps
Monday : legs , Shoulders and Forearms
Tuesday : Chest and Triceps
Wednesday : Back and Biceps
Thursday : legs , Shoulders and Forearms
Friday : Rest
thank u :)
Hey Salh - it's best to follow the program as written
Really liking this program!
Currently working out before work. But i was wondering if this program will let me "reverse", meaning could i do
AM and PM workout using this program ? AM- Chest and triceps, go back in the gym after work and do legs for PM workout? I have workout at 5AM, quit work at 4pm.
Hey Nikolai - that is a very intense training schedule. It is recommended to follow the program as written.
hi, it's valuable information. I like it... I also try this but I need quick results so I try muscle building secrets .its given good results.
Hey is it beneficial to add a 20-30 minute run at normal pace after each day's workout?
Hey Aakash - adding in cardio is dependent on your goals. You can add 20-30 minutes after weight training if you would like.
Is it ok to superset or triset each daily exercise? (Ie) bench press / triceps etc.?? Or would u advise working one exercise at a time? Also how do I work out my weight needed for each of the exercises? Do I work off my 1rpm??
Hey Hugh - you should work each exercise one at a time. Supersetting is not advised. The weight you choose for each exercise should be one that you can move safely and with proper form for the given number of reps.
Could I swap Leg day and back day? If I am lacking motivation on a Friday, it being leg day won't help lol
Hey E - that shouldn't be a problem
I started this workout and it is amazing. I'm in the 4th week. May I send you my photo so you suggest me the best plan for my body? I want to lose fat but build muscle as well.
What would be the recommended rest times between sets to complete this training?
Hey Pedro - rest should be 45-60 seconds between sets and 1-2 minutes between exercises.
Hi, I started this programme for four weeks, then had to stop for 1 week, then started again and at four weeks stopped again. In total , I did this for 8 weeks. Should I start again and try to do 10weeks in a row, do 2 weeks only, or follow another muscle building program (please recommend one for muscle gains.). Thank you.