10 Week Mass Building Program

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
Split
Advanced
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male
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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
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

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Posted Thu, 09/20/2018 - 15:36
Volkan

Should i First start bulking? I Training now for 2 years. Should i add some more Mass on with this workout??

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Posted Thu, 09/20/2018 - 03:33
Mohammed

Hi..

Can i do Chest with Back workout same day
and Biceps with Triceps?

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Posted Sun, 09/16/2018 - 13:01
Alaa Houd

Hi,
I have a question pls,
In the resting days could I do Cardio in order to get Lean Muscle or I should not?
Thanks

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Posted Sat, 09/08/2018 - 20:28
Mohamad

I am planning to get married. I am 69kg 5'7" age 35. I am pretty skinny on arms, I want to gain weight and mass on arms as well as back, shoulder and triceps on 3 or 4 day schedule (hope to do it within 4-6 wks). I also want to boost my stamina (for better performance, if you know what I mean).
Can you kindly please email me, the work out plan and meal plan, please. I really need this badly.
I desperately need this. Is there a way to train with you.

Thank You

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Posted Sun, 09/02/2018 - 18:10
Jason

What is the rest time between sets?

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Posted Sat, 09/01/2018 - 16:55
Charles

Do you recommend this program for ectomorphs?

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Posted Thu, 08/30/2018 - 23:51
Garett M.

I was looking for a new program after my 4 day superset routine became stale and man, this is top notch. Can't wait to try it out with a couple personal additions. Thanks for this!

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Posted Thu, 08/30/2018 - 10:39
Alan

Would this plan still get results if I'm lean bulking?

JoshEngland's picture
Posted Thu, 08/30/2018 - 12:21
JoshEngland

Hi Alan,

Yes, you can use this program while bulking.

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Posted Wed, 08/29/2018 - 07:12
Joey D

Wondering if i could switch days up like back and bi on friday

JoshEngland's picture
Posted Wed, 08/29/2018 - 10:12
JoshEngland

Hi Joey,

You're more than welcome to switch up the days in the program.

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Posted Sat, 08/25/2018 - 17:14
Abdelaziz

Can i replace barbells with dumbbells in the chest workout

JoshEngland's picture
Posted Mon, 08/27/2018 - 08:51
JoshEngland

Hi Abdelaziz,

Yes, that would be fine.

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Posted Sat, 08/25/2018 - 12:48
Charlie

Just wondering..since back day is Tuesday can I add in an extra back and bi on Saturday as well being iv had adequate rest

JoshEngland's picture
Posted Mon, 08/27/2018 - 08:51
JoshEngland

Hi Charlie,

Sure, you could do that.

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Posted Sat, 08/25/2018 - 10:05
Ahmed nasser

Can i add day for arm workout because it is the smallest muscle in me !

JoshEngland's picture
Posted Mon, 08/27/2018 - 08:52
JoshEngland

Hi Ahmed,

There should be plenty of arm work within this program, but if you feel it's necessary to accomplish your goals, you could add in that additional workout.

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Posted Wed, 08/22/2018 - 12:29
Kevin

So this program is pretty much for if you looking to gain IE calorie surplus?
Full body high rep program more for losing weight correct?

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Posted Tue, 08/21/2018 - 11:20
Georgemarios

Just started the program, looks great.
I have a question on resting times, specifically on the heavy compound exercises and even more specifically on deadlift. I understand that we are supposed to have 30-60 sec rest between sets. While deadlifting, I find it hard to have less than 2-3 mins of rest, my heart rate is blasting.
So the question is, should I allow more rest for the big compounds or should I reduce the weight and try to keep rest short (because the short rest is more important in this kind of program than the amount of weight)?

Thanks in advance

JoshEngland's picture
Posted Tue, 08/21/2018 - 14:11
JoshEngland

Hi Georgemarios,

Yes, you can rest longer for your larger lifts if needed.

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Posted Tue, 08/21/2018 - 11:13
Mostafa

Hi, i have a question...can i do reverse pyramid reps in every sets like 6,8,810..??

JoshEngland's picture
Posted Tue, 08/21/2018 - 14:08
JoshEngland

Hi Mostafa,

Sure, you can do that.

JoshEngland's picture
Posted Wed, 08/22/2018 - 08:33
JoshEngland

Hi Mostafa,

Sure, you can add in additional triceps exercises if you feel it is necessary for your goals - but the triceps should be worked plenty in this program.

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Posted Tue, 08/21/2018 - 14:25
Mostafa

Thanks for your response josh ..sorry i forgot to ask can i add skull crusher on triceps exercise??

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Posted Wed, 08/22/2018 - 02:01
Georgemarios

What would be the difference in results? Why reverse instead of normal pyramid?

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Posted Wed, 08/22/2018 - 08:33
JoshEngland

Hi Georgemarios,

The difference, if any, would be negligible. The benefit of doing such is based more so on personal preference with this style of workout.

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Posted Tue, 08/21/2018 - 08:59
Jack

This program helped me put on 10kg in 2 months thanks so much!!!

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Posted Sun, 08/19/2018 - 21:00
Jordan

Hi, sorry if this has been answered before- is there a nutrition plan that goes along with this? 5 big meals is pretty vague. Thanks!

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Posted Sun, 08/19/2018 - 01:46
Robby

For every set are we supposed to keep the weight the same or slightly decrease or increase. I’m confused about that.

JoshEngland's picture
Posted Mon, 08/20/2018 - 08:53
JoshEngland

Hi Robby,

Increase weight used when reps decrease during an exercises' sets. Try to increase the weight used during the duration of the program.

Hope this helps!

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Posted Sat, 08/18/2018 - 16:22
Eldar

Why is there no abs or obliques workout? Is it not necessary?

JoshEngland's picture
Posted Mon, 08/20/2018 - 08:54
JoshEngland

Hi Elder,

They are worked indirectly though compound movements, but you can add in additional isolation work if you deem it necessary for your individual goals.

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Posted Tue, 08/14/2018 - 11:12
Osama

I want to reduce my body fat and want to get get rid of belly fat specially. Any serious suggestions please.

JoshEngland's picture
Posted Tue, 08/14/2018 - 15:07
JoshEngland

Hi Osama,

Burn more calories than you consume. That should do the trick.

Hope this helps!

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Posted Mon, 08/13/2018 - 07:44
Ahmed nasser

My old workout made my chest and back god but my shoulder and my biceps and triceps so small did this workout will help me !

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Posted Fri, 08/10/2018 - 15:44
Lee

Hi I am halfway through this program I think it’s great and I am really seeing the gains. The only issue I have is with all the extra food I’m eating I’m starting to get a bit of a gut, would it affect the results if I do an extra day of cardio over the weekend TIA

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Posted Sun, 08/19/2018 - 20:59
Peyton Williamson

You can elect to do an extra day of cardio or reduce your food. The extra food is used to help compensate for the intensity of the workout. If you’re taking in enough to produce extra body fat, you can back off on the calories. Hope this helps.

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Posted Wed, 08/08/2018 - 13:17
Rahul Zaroo

for all the sets where reps go down from 10 to 6, do we have to increase weight with every set. Also no ab routine added?

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Posted Wed, 08/08/2018 - 07:27
Linndy

Hello, I am so glad i found this website.
I was wondering why bicep/triceps day isn't included, I mean for us who just started GYM would be better if it was included.

JoshEngland's picture
Posted Wed, 08/08/2018 - 08:37
JoshEngland

Hi Linndy,

There is plenty of arm work listed to help you grow your arm muscles. Also, I wouldn't recommend this program to those just starting out in the gym. Instead, start with one of these: https://www.muscleandstrength.com/workouts/beginner

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Posted Tue, 08/07/2018 - 02:10
Debarjya

Pyramid set or Normal set for muscle gains in this workout?

JoshEngland's picture
Posted Tue, 08/07/2018 - 08:40
JoshEngland

Hi Debarjya,

Both appear in this workout program.

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Posted Mon, 08/06/2018 - 03:36
Vinay HS

Hi,
Which is the best time to workout for Muscle & weight gain? Morning or Evening?

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Posted Fri, 08/03/2018 - 06:01
Mats

Hi,
I was wondering, what would be a good program after completing this one?

Thank you.

JoshEngland's picture
Posted Fri, 08/03/2018 - 08:46
JoshEngland

Hi Mats,

You can find another great workout here: https://www.muscleandstrength.com/workout-routines

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Posted Wed, 08/01/2018 - 05:19
shrex

Thank you for the program. I just had a question. I can easily complete the tricep dip and bench dips exercises, theyre not very challenging. Should i increase the number of reps since i cant add resistance.

thank you

JoshEngland's picture
Posted Wed, 08/01/2018 - 10:34
JoshEngland

Hi Shrex,

Yes, that is a solid way to progress.

Hope this helps!

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Posted Thu, 08/02/2018 - 17:28
Patrick marsh

Yes you can add weight to the seated dips. Take a 25 pound plate or 45 pound plate and place it in your lap more on your waist. Put it up close as u can to your stomach were it will be comfortable and not jab into your stomach.

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Posted Wed, 07/25/2018 - 11:33
Martin

hi
i'm 168 cm and 50 kg and i'm really skinny guy, which program is better for me in order to build my muscle whether this program or upper lower program ?