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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
I'm about to finish 10 weeks with this program. Result are awesome, i was wondering what next after this? i want a new workout to keep muscle growth.
Hey Kevin
If you're enjoying this program and still seeing results you can run it again. Just be sure to keep progressing and up the weight/intensity for each exercise. If you're itching to try something new I recommend this 8-week program.
https://www.muscleandstrength.com/workouts/muscle-mass-inflation
What's the percentage breakdown I know your last set should be 90% of your 1 rep max
I’ve been waking up at 4AM & taking my pre-workout then heading straight for the gym however, the pre workout doesn’t seem to kick in full affect until almost a hour and a half after. What can I do to encourage the affects to kick in sooner? Should I take it with a banana or almonds instead of on amazon empty stomach?
Instead of taking your preworkout immediately, try drinking some water. Then drink your preworkout on the way to the gym. Sounds like you may be dehydrated, limiting your preworkout.
Try a different Pre-Work out drink. I take C4 original and it kicks in with me in about 20mins. I do have a high tolerance so i've had to increase the dosage from 1 scoop to 1.5 almost 2 scoops. If its taking over an hour to kick in then maybe the quality is that great.
Hey Anthony
For myself and a few of my gym buddies, our tolerance for a specific pre-workout starts to fade about 3/4 in to the container. Trying a different pre is likely to have more of an effect since the mixture of ingredients will different, and will absorb in to your body differently.
I noticed that deadlift is on back day and not leg day, is it supposed to work both or am I just doing it wrong?
I been on full body split for close to 2 months been progressing well, I wanf to maximize building size, is this workout design for that?
Thanks for the program!
Why there are no exercises for abs ?
If you want, you can add ab workouts every other day if you would like. Since this a mass building program, and you are going to be eating a lot more anyways, so having that little extra layer of fat, it will be hard to "see" the definition of your abs anyways. But like I said before, if you want to have direct ab work, do them every other day.
Is it actually necessary to rest so much with this program? I'm a young college student and my metabolism is very fast and I tend to recover very quickly. I feel like I can do 4 days in a row and take 1 rest day and then do another 4 days in a row? Is this ok?
I read that training every single muscle twice a week is more effective than only training them once, so i did the exercises that were on monday as well on friday, those from tuesday on saturday,... iam wonderong if this is more effective or it doesnt make a difference? Maybe because the exercises are hard and you only need them once a week,..? Can someone please message me and let me know what i should do, thanks!
I am 60 yrs old with recently [06/13/2019] knee replacement and I need to regain muscle on calves and upper legs. Do you recomend this routine of exercise for me or you think I have to try something different.
With a recent knee replacement, you should be consulting with your doctor before doing any workout.
I just finished this workout plan and i see good results.. so I would like to thank you for your efforts.
Can you please tell me What workout program to do next?
I only have dumbells at home, but still would like to workout for mass building. Is there a suitable routine for doing this with just dumbells?
What’s the rest period between sets u recommend for mass and rest period between exercises?
Around 30 seconds
Hey I like the workout a lot but I don’t know what to eat can someone recommend a diet plan
so people always eat chicken when trying to get big. its healthy for you and the cost isnt that bad. i look for sells and buy in bulk. it helps meal prep too for the week. fish, eggs, greens and healthy fats also. there is a million plans out there its what fits your lifestyle that will benefit you.
Do I increase the weight each week for example add 1.5kg each week on all exercises. And as well I have no idea on what meals to eat.
yes you have to your body going to used to weight so you have too progressively overload
and for meals you have to plan it according to your goals like fat loss, weight gain bulking, cutting, etc act smartly be fit be safe my friend
Sir can we increase the density of sets and reps by passing a week
Why there is no workout for Brachioradialis muscle? Isn’t an important muscle or what?
Just throw in some hammer curls, that’s what I did. Only takes a few minutes. Reverse grip while on the preacher seat would probably be better.
Can a women do this program? I see target gender is male.
Hi Nkele,
Yes, women can perform this workout as well.
Hello, what about abs? Where i should add them?
abs can be worked in on cardio days....or just work em at home or at work as you have some time. Sometimes I work abs in between my sets. Not that you can tell, because my diet is definitely not in check.
Do you only increase weight only for Tricep Extensions or every set you decrease reps?
Hi. Is this essentially a bro split as you only train each body part once a week? I thought this was not as effective as training each body part twice a week? Cheers
How long is rest period between sets?
If I wanted to grow my legs faster would it work to add another day of legs on the Wednesday or any other day or would that slow gains and mess up the recovery
I have the same thoughts. Can someone please answer the above question?
I don't think going that much low is correct form, it is more like to make your balance go off. Proper form is go as low as your upper leg make 90 degrees or a little less than 90 degrees. Anything lower than that would make your legs bend forward to keep the balance, which will not give the result desired .
If you need more leg exercises, you're not doing the squat right - you should be almost completely depleted by it. Dip lower, as low as you can, and go heavier, to the point that you cannot do the last rep at each set, and by the time you do, increase weight.
That being said: if you have difficulties of doing the squat low (to the point of your bottom almost touching the ground), to a leg press after squat to target the upper side of leg muscles (and do stretching to amplify your squat position).
Absolutely you can! I always try to work legs 2x a week. Sometimes mix it up, heavy day/light day. You’ll find out what works best for you. Good luck!
Is this schedule good for a beginner
i do this workout from Sunday to Wednesday and then i have a long period of rest on Thursday until Sunday again...
My question is that after every workout day i basically have a one week rest for the same muscle i worked on , isnt that too much rest compared to an A,B workout ?
Hey just wanted to ask did you get respond to your comment on the muscle building program?
The question was: i do this workout from Sunday to Wednesday and then i have a long period of rest on Thursday until Sunday again...
My question is that after every workout day i basically have a one week rest for the same muscle i worked on , isnt that too much rest compared to an A,B workout ?
If yes please respond thanks. :)
I have a cast on my ankle for the next 3 weeks but i want to train can i do this workout whith some vatiations?
Hi, I’m looking to build some muscle and burn fat, I’ve heard different approaches. I’m at 30-40% body fat and want to lower this but also gain some strength and muscle. Could this be accomplished by doing this programme?
All programmes do either one or the other. If you train and eat less calories than needed, you'll burn; if you eat more calories than needed, you'll grow.
That being said, focus on building muscle, as muscle cells consume more calories to be active than fat cells, and aim for eating as much calories as you expend (there are online tools for calculating that, but at +30% body fat I'd consult with a nutricionist).
To burn fat and lose weight, you need to burn more calories than you consume. I would recommend calculating your macros. You can type in "macro calculator" in a google search bar. After you receive your macro numbers, you should create a meal plan. It's important to remember that you need to consume the right amount of protein, carbohydrates, and fats. I would recommend consuming a lot of your protein from plants. Plants are less in calories and are packed with an abundance of nutrients. A few examples of plants that are high in protein are lentils, pinto beans, chickpeas, mung beans, fava beans, lima beans, edamame, and Green peas. I would recommend you stay away from fish because of the number of toxins found in them. If you are worried about consuming Omega 3s, you can consume them in chia seeds, flax seeds, hemp seeds, edamame, and more. If you eat meat, try to consume leaner meats such as chicken or ground turkey. Be mindful that these lean meats are still high in cholesterol. A great website on nutrition is Nutritionfats.org and a great documentary on food is The Game Changer on Netflix. The MyFitnessPal is a great app to track your calories.
I've been doing (a variation of) this routine (in which I do 3-days week and start the next week on the workout I missed and then loop back to the first, repeat, followed by some ab workout and cardio like jump rope or bike machine) for a while and curious where you suggest someone goes after 10 weeks? Another workout routine for a few weeks? Or keep increasing the weight/reps? I keep trying to do heavier weight but wondering if I do this too many weeks my body would predict it too much?
Optimal training schedules are cyclical between Strength/Volume/Resistance, with one helping you improve the next. This workout is mainly targeted at volume, so I'd go for a Resistance training - focus on higher reps and on the resisting part of the movement, as opposed to the explosion part (think of taking 5 seconds to descend on the squat). Those will target different muscle cells and responses.
Hi! Could you post a 3 day split of this workout? Thanks
You should check other articles in the website for 3x splits, this workout wouldnt work properly in a 3x per week.
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