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Workout Summary
Build Muscle
Split
Advanced
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male
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.
| 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
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?
Hello
I am 178 cm and 58 kilograms and I really want to gain muscle and body weight. Will this workout help me out?
Hi Eric,
Yes, if paired with an appropriate diet and enough sleep each night.
Hope this helps!
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?
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!
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
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
Hi Aniket,
No, lifting weights does not limit your growth potential. That is a myth that has been disproved.
Hope this helps!
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
Hi Jarrod,
Yes, that is ok.
Hope this helps!
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?
Hi Michael,
Yes, that is fine.
Hi,
there is no abs workout mentioned in this program?
Hi Rohan,
Feel free to add some in if you feel it is needed.
Hello, what is the rest time between each rep? Between each exercise?
Hi Ahmad,
30-60 Secs between each set and exercise.
Hope this helps!
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
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!
Will changing the workout days and the workout program (e.g Monday instead of chest-triceps , back and biceps) affect it at all?
Hi Con,
No, that should be fine.
Hope this helps!
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!
Hi RMF,
Sure do! Check these out:
https://www.muscleandstrength.com/workouts/home
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
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!
How much cardio do you recommend? How many times a week and for how many minutes? Thanks!
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!
is it not this plan need to some upgrad?
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? :)
Im working out over 1year now, do u recommend this workout sir?
So for bench press it's reps of 10,8,8,6 I would add weight for each set right?
Hi Kody,
Yes, as the reps decrease, you should increase the weight used.
Hope this helps!
Should I follow this program doing this same routine the whole time? What if my body gets used to it, should I switch it up?
Thank you for your time
Hi Austin,
When your body gets used to the program with the weight you are using, add more weight.
Hope this helps!
In the pyramid sets where 2 sets have the same reps ie 10, 8, 8, 6 do you keep the weight the same for the two 8’s?
Hi Steve,
Yes, I would.
Hope this helps!
Hi I am just a bit confused about the frecuency. I have been following a 4 day weekly program for 10 weeks now and even though I can see some results they are not enough. I was wondering if maybe I could put legs and shoulder on the same day and then do the whole thing twice a week with a rest day in between.
Thanks dfor your answer
Is it ok if I cut out Wednesday's rest day and make this a 4 day schedule with the only breaks being 2 days between the schedule?
Hi RB,
That should be fine, however it might not be necessary if your sole purpose for doing that is to speed up your results. It's going to take time. Enjoy your rest days - there's more to life than lifting weights.
Hope this helps!
Hi Josh ready to start plan looks good. Would just like to know following this plan strictly would we be likely to see significant changes in only 10 weeks?? Also everyday alongside each workout would maybe a 15-20 HIIT be a benefit or maybe considered to taxing on the body and possibly just stick to the wednesday for cardio along with maybe 1 day of the weekend also for cardio?
Cheers
Hi Micky,
Yes, you should see results performing this program for 10 weeks provided your nutrition and sleep are on point as well.
You can add in cardio if you feel it will help you meet your individual goals. I personally don't enjoy performing HIIT, so my cardio is walking my dog a couple miles each day. But either is fine!
Hope this helps!
brilliant mate much appreciated cant wait to start, looking forward to seeing my results an how much i can push myself
Cheers again
Will this help build core strength as well or even just increase definition in my core? I’m sorry if that sounds dumb but I haven’t been doing this long, only about 3 months.
Hi GB,
This particular program doesn't strengthen the core - it will indirectly work it, so if you're at an appropriate body fat percentage your abs will be visible.
If you want to strengthen your core, it might be worth adding in an additional core strength workout to the routine 2-3x per week.
Hope this helps!
What core program would you recommend most that would compliment this program?
Hi Austin,
Any of these will work: https://www.muscleandstrength.com/workouts/abs
Hope this helps!
I have a question, since I only have free weights, what are the suggested replacements for the machine workouts?
Hi Waylon,
Any free weight variation that targets the same muscle group in a similar plan of motion will do the trick.
Hope this helps!
Hi just started going to gym , I’m a beginner and would like to use this plan would it be detrimental to use this plan instead of the beginner programme ?
Hi Marco,
I'd recommend starting with one of these: https://www.muscleandstrength.com/workouts/beginner
Hope this helps!
Hi bro,
Can i continue this workout in the month of fasting?