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
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
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
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8
Tuesday - Back and Biceps
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
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


Thursday - Shoulders and Forearms
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
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Dumbbell shrugs and upright row can be supersetted.
Friday - legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12


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2.4K Comments+ Post Comment

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Posted Fri, 01/29/2016 - 18:42

Please will this help me gain weight? Im 6'1" and skinny. I play soccer and my coach told me to put on some weight, well this help me get results better than the "Jason Blaha's Ice Cream Fitness 5x5 Novice Program"??

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Posted Mon, 02/01/2016 - 09:21
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Posted Sun, 01/24/2016 - 19:56

I have bulked up using this workout. I now want to go into a cutting phase. Can I continue this workout, lower the weight, and up the reps to cut or do you know of a good cutting phase workout?

MikeWines's picture
Posted Mon, 02/01/2016 - 09:22

Any program CAN work for a cut, just depends on how you modify it. You will likely have to reduce volume as you won't have as much energy (i.e. calories) to recover and your strength may suffer. That's not a guarantee as some can get stronger in a deficit but don't drop the weight simply because you're going into a cut. The goal is to maintain muscle mass, not just lose weight.

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Posted Mon, 01/18/2016 - 02:36

Have been doing this workout for around 15 weeks and have had some good progress with growth but now seems to have hit a plateau.
Wondering whats a good workout to switch to now to keep bulking??

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Posted Tue, 01/19/2016 - 22:52

Hey JC, from personal experience and speaking to to a lot of committed bodybuilders, you dont necessarily have to swap in another workout. You can stick to what you know but try to "shock" your muscles. 15 weeks is a pretty solid period for your body to get used to the routine - your sets, your weekly combos, etc - and it will hit a wall. You could try to switch out the days, maybe start with legs first on monday (which i like to do nowadays since it gives you more of a pump for the rest of the week because legs are your biggest muscle group), and then back instead of chest/tri and then back/bicep the next day. Another thing you could do is topload the first few sets (so changing up your weight loads within the daily workouts themselves). For example, if you are used to starting 135 on the bench and working your way up to 185 or 225, you could start at 185 right off the back (make sure you get a good warmup) and then doing a dropset right after. This will overload the muscle group you are training and shock it. Both of these "shocking" techniques have worked for me and people I lift with..it's a good way to experiment with breaking those tough plateaus. Hope this helps. Cheers mate!

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Posted Thu, 01/07/2016 - 08:20

Please how do I start doing d body build cos I really need to build up in 2months

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Posted Sat, 01/09/2016 - 11:54

You cant just Build up in 2 months. It takes at lest 6-12 months to see good results if you stick to a good workout program with nutrition plan.

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Posted Mon, 11/23/2015 - 07:55

Im 23, 5'7 tall, 56 kg i want to gain weight, is this workout best for me? If not then what workout would you prefer?
And what diet would you suggest me to take from day 1 to 7 to gain mass?

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Posted Sat, 01/09/2016 - 15:24

Hi mahesh, Im the same height and was about the same weight and as you when I first started lifting. I started lifting when I was about 25 and although I haven't always had the time to concentrate on the gym, when I was able to work out solidly for 6months+ I was able to put on 2stone+. The main things ya need is food, sleep and to train hard. This plan isn't bad but there are many different workout plans out there, it just depends what works best for you, the only way to find this out is by trial and error. Always mix it up and change your workout after say 6 weeks to keep your muscles shocked and to help prevent platoing (don't know how its spelt sorry). Eat loads and take protein shakes one after work out and have a shake before bed to feed ya muscles whilst ya asleep, (that worked best for me) try to get atleast 8hours sleep a night and train train train!! Have a couple of days rest a week or atleast a day to allow your muscles to recover and grow. But as for the workout plan just keep trying new things till you find one that suits you. Hope iv helped

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Posted Thu, 11/12/2015 - 17:18

My workout on a weekly basis alternates day to day from upper body to lower body. Say upper body: Monday, Wednesday, Friday, Lower body: Tuesday and Thursday. The specific parts I target on my upper body will be different on Wednesday than on Monday. Say I'll focus on chest and biceps mostly on Monday and may do one exercise for my triceps and shoulders but most of the focus goes to the chest and biceps. Then, on Wednesday I'll focus more on upper back and tricep and shoulder workouts and just do one chest exercise and bicep exercise. Tues and Thursday I focus on legs and abdominals, and on Friday I do an intense upper body workout that covers everything from my upper back all the way around through my shoulders and arms and to my chest. I want to know if this seems like a reasonable routine. Also, is two days a week enough for my abs????? HELP!!!! lol

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Posted Fri, 11/06/2015 - 13:48

This doesn´t really seem like a logical workout, you would have to train every part at least twice a weak or you´ll end up dissapointed and have wasted 2 and a half months and to realize this is just supposed to be a beginner workout. There are plenty of workouts that can gain you 1 to 1,5 cm in arms, I suggest you go for those.

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Posted Sun, 11/08/2015 - 11:39
Chris Corsentino

I kids thought the same. Out of curiosity, where could I find GOOD mass workouts for a tall guy. I'm 6'4".

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Posted Mon, 01/04/2016 - 23:46
Chris Cosentino

Lol nice name, almost like mine
try german volume training as well

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Posted Thu, 11/12/2015 - 22:31

Want to tell us any of those workouts? But as a beginner, should I do this or something else?

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Posted Mon, 12/07/2015 - 00:44

If you could spell week properly i might have taken your comment into consideration.

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Posted Mon, 12/28/2015 - 04:13

What about disappointed?

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Posted Wed, 01/06/2016 - 18:44

He is right, specially on leg day.

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Posted Sun, 11/01/2015 - 11:11

Awesome workout. For chest day, can I sub flat barbell bench press with flat dumbbell bench? And can I do incline barbell bench first? I've been doing flat barbell bench for a while and wanted to switch it up

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Posted Fri, 10/23/2015 - 04:19

thank you for your time
i am happy with this Program , i have 2 qustions :
will i get a big musculus with this Program , actually i am a thin man

2- can i add push up exersice to chest day < i love it a lot

thank u

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Posted Sun, 10/18/2015 - 23:32

Wouldn't it be better to train each body part twice a week?? One heavy day one light day to nourish the muscle with fresh blood? That is the way to add size much quicker in a 10 week Bulking program. Doesn't it make sense to hit each body part 20 times in a 10 week plan instead of only once a week for 10 weeks?

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Posted Mon, 10/12/2015 - 00:38

Hi im 6'2" 185 and im trying to put on muscle to get to at least 200. Is this the ideal workout for me? I realize calorie intake is vital to weight gain also. I just dont have the apetite for 3500 calories a day. Any advice would be greatly appreciated.

MikeWines's picture
Posted Mon, 10/12/2015 - 10:19
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Posted Wed, 10/07/2015 - 20:00
Saad ali baig

Im 22, 5'8 tall, 51 kg i want to gain weight, is this workout best for me? If not then what workout would you prefer?
And what diet would you suggest me to take from day 1 to 7 to gain mass?

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Posted Fri, 10/09/2015 - 02:51

did you get answer? if yes then please share it with me i have same weight and heights as you.

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Posted Mon, 10/05/2015 - 11:29

Hello, I was just wondering if there is an exercise I can sub out and put in deadlifts? Thank you for the program.

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Posted Mon, 09/28/2015 - 05:51
Nathan Dupigny

Would it be possible to doing this workout Monday - Thursday and having my rest/cardio day on the Friday. Or do I need to have a break in the middle.

MikeWines's picture
Posted Mon, 09/28/2015 - 09:40

Sure, that's certainly possible. However, I can't say I'd recommend it.

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Posted Sun, 09/27/2015 - 19:03

What meal plan would go best with this workout? Is there any article with examples?

MikeWines's picture
Posted Mon, 09/28/2015 - 09:40
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Posted Wed, 09/23/2015 - 07:39

i have completed my 10 weeks program just gained 3 kg, so which mass building programme should i start now..... need help

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Posted Mon, 09/21/2015 - 21:59

Do we add weight in every set we move to or all the sets should be one weight?

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Posted Mon, 09/21/2015 - 20:48

Hi, I really love this routine.
But i usually play basket ball on sunday. If i am doing legs on friday, my legs are too tired for playing basket ball on sunday. can i switch the routine?
My plan is :
Monday : Shoulders and Forearms
Tuesday : Legs
Wednesday : off
Thursday : Chest and triseps
Friday : Back and Biceps.

THank you for your advise

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Posted Mon, 09/21/2015 - 17:57
Robert Johnson

I wanted to know should I increase weight each week or on each rep

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Posted Sat, 09/05/2015 - 14:31
Edy makhoul

I just want to ask if 2 exercises are enough for quads ?

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Posted Thu, 09/03/2015 - 14:41

I like this routine, but it says 10 weeks surely you can go longer than that or do you recommend an advance routine after? Ive been training consistently for 3 years now, not really a beginner I would say.

MikeWines's picture
Posted Fri, 09/04/2015 - 10:07

You can run most programs indefinitely provided certain principles are in place (progressive overload, specificity, balance, etc.) and you don't hit a plateau.

For example, I've been running a DUP template (https://www.muscleandstrength.com/workouts/dup-muscle-growth-workout) for over a year and have been seeing some great results from it.

Why fix what isn't broken?

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Posted Fri, 09/04/2015 - 10:26

thanks man. I like this routine. My current routine has received alot of "no's" from forum members.

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Posted Mon, 08/31/2015 - 02:51

Do you do the same thing each week for the full 10 weeks or does the exercises change each week and reps. I am kind of looking for more of a strengh program would this be good for that.

MikeWines's picture
Posted Mon, 08/31/2015 - 10:27

This can definitely be used as a strength program, it just depends on what your strength goals are at then end of the day. If you're concerned with powerlifting strength goals then this might not be the best option. However if you're just looking to get strong for life in general then this would certainly be a solid choice.

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Posted Thu, 08/27/2015 - 22:32

where I insert abs??

MikeWines's picture
Posted Fri, 08/28/2015 - 09:24

I would include some ab work every day.

Here are a few ideas: https://www.muscleandstrength.com/articles/understanding-core-training

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Posted Mon, 08/24/2015 - 10:53
Matteo Vitale

what is the recovery time between a series and the other?

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Posted Mon, 08/17/2015 - 11:25

One question...should I increase the wight each set or keep the weight the same for each set? I'm thinking that by starting out with your 10 rep max, you wont' be able to add much if any weight for each set.

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Posted Sat, 08/15/2015 - 21:46
Nick Kripp

Would there be any major issue with putting on mass with running this program mon, tues, wed, fri? I can't lift Thursday's or the weekend. I figured with the first 3 workouts going push, pull, push as long as I am sleeping good and eating good I should be cool, right?

MikeWines's picture
Posted Mon, 08/17/2015 - 11:18

Shouldn't be an issue, try it and find out!

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Posted Thu, 08/13/2015 - 16:00

Instead of doing chinups could I just switch that out with deadlifts? I would rather just do 10 minute singles of DL's instead of the chinups. Would this be ok? I know it;'s taxing to the body but I just love DL's and they aren't in this workout.

Thank you

MikeWines's picture
Posted Fri, 08/14/2015 - 09:40

Sean, I would just eliminate the lat pulldowns and plug in some deadlifts before the chinups. Something simple like 6x2 or 4x4 would be fine.

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Posted Sun, 08/02/2015 - 16:06
Anibal PR

Hi, my question is what weight use wen lift? The max that i can lift on all reps or medium weight?

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Posted Fri, 08/07/2015 - 12:43
Justin Sosa

u wouldnt and probably impossible to use ur max considering its ur max, u should only beable to do a few reps. so to answer ur question use a fairly decent weight not to light or heavy. and work ur way up.