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
Split
Advanced
4
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
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
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
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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2.6K Comments+ Post Comment

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Posted Tue, 03/21/2017 - 11:00
Turk J

Can I follow this program knowing that I don't take supplements, but follow a good diet?

JoshEngland's picture
Posted Tue, 03/21/2017 - 12:54
JoshEngland

Hi Turk,

Yes, you can.

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Posted Thu, 03/23/2017 - 01:47
marcusjohnson

hi im going to pick up some creatine and bcaa tomorrow... ive been inconsistent for 2 1/2 looking at ms and different program is a motivator... also I work 2nd shift so far I think its best for me to hit the gym after work instead of going home and sleep then go...im trying to just cutt fat and build muscle im assuming I have to just eat right and work hard in the gym....and stay consistant

JoshEngland's picture
Posted Thu, 03/23/2017 - 09:06
JoshEngland

Hi Marcus,

Thanks for supporting M&S; we really appreciate it! Yes, that is the recipe for success. Train, rest, eat right, recover, repeat. The overall formula is simple, but there's a lot of complicated little tricks that can go a long way in helping you attain your goals.

Fat loss and muscle gain are often times conflicting goals, that's not to say it's impossible to accomplish both, but it is difficult. I've provided a couple of expert guides below that might be good resources for you to use along the way.

Muscle Building Expert Guide: https://www.muscleandstrength.com/expert-guides/muscle-building

Fat Loss Expert Guide: https://www.muscleandstrength.com/expert-guides/fat-loss

Hope this helps and thanks again!

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Posted Thu, 03/16/2017 - 15:25
Classinho

Hey josh I bulked to 165pounds and not sure if am ready for a cut . My body fat is 13.4%. Should I go for or a cut?

JoshEngland's picture
Posted Thu, 03/16/2017 - 15:38
JoshEngland

Hi Classinho,

It's tough to say and really depends on your goals. If it helps:

6-13% bf is considered an "athletic body fat range"

14-17% is considered a "fitness body fat range"

If you're tryna get swole, I'd say continue bulking, but if you want to be shredded for summer, it might be time to start shredding.

Hope this helps!

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Posted Sat, 03/11/2017 - 09:32
Nick

Hey, gonna start this tomorrow and was wondering about when to increase the weight or is it just one set weight for every rep? Also, everyone is telling me I should do phat style of training but I don't want to lift to gain any steignth, just want to look good I guess. Which do you recommend?

JoshEngland's picture
Posted Mon, 03/13/2017 - 09:22
JoshEngland

Hi Nick,

I go through those phases myself where I strictly want to build muscle and don't care about strength at all. With that said, it's important to remember that building strength isn't necessarily exclusive to strength training and building muscle isn't necessarily exclusive to hypertrophy training. You'll likely see a little of both happening while trying to accomplish one.

For your goals, it sounds like you primarily want to stick with hypertrophy training. That is 2-4 exercises per muscle group, 3-5 sets per exercise, 6-12 reps per set. Of course, these are very generalized guidelines to hypertrophy (building muscle) training.

This program is geared towards that goal. You could also try the workouts linked below as they're also geared towards the goal you've mentioned. Check em out, find you favorite, and go for it!

https://www.muscleandstrength.com/workouts/tank-top-workout

https://www.muscleandstrength.com/workouts/fast-mass-program

Hope this helps!

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Posted Fri, 03/17/2017 - 13:19
Nick

Thank you so much! But with this program, which I'm really digging at the moment. Will this program get me muscular? That's what I'm looking for. Also, when should I increase the weight with this program or do you? Thanks again! :)

JoshEngland's picture
Posted Fri, 03/17/2017 - 13:33
JoshEngland

Hi Nick,

Yes, as mentioned, this program is geared towards building muscle.

Try to increase the weight you use when you feel the weight currently used is becoming easy. A good goal to shoot for is to increase the weight you use every other week.

Hope this helps!

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Posted Tue, 03/07/2017 - 10:21
Trey

Do you just repeat this program weekly?

JoshEngland's picture
Posted Tue, 03/07/2017 - 11:49
JoshEngland

Hi Trey,

Yes, run this program as it is laid out for 6-8 weeks before taking a week to deload or to perform some form of active recovery.

Hope this helps!

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Posted Mon, 03/06/2017 - 06:12
Joshua Davies

Hi Josh,

as well as gaining muscle mass, I am aiming to lose body fat (mostly belly fat really). I'm currently on a carb cycle and on a different weights plan, adding about 15-20 minutes of HIIT at the end of a session. If I continue my carb cycle as it is, would this plan suit my goals?

JoshEngland's picture
Posted Mon, 03/06/2017 - 09:33
JoshEngland

Hi Joshua,

Fat loss and muscle gain are often conflicting goals unless you're either new to training or have a high body fat percentage.

To lose fat you'll need to be in a caloric deficit, to gain muscle you'll need to be in a caloric surplus (this is the case regardless of diet type).

Figure out your daily needs with the calculator below. Then either add/subtract ~250-500 calories from that depending on which goal you want to tackle first. If you have a higher body fat percentage, I'd probably aim for fat loss first.

https://www.muscleandstrength.com/tools/bmr-calculator

Hope this helps!

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Posted Sun, 03/05/2017 - 11:40
Elvis

What about abs?

JoshEngland's picture
Posted Mon, 03/06/2017 - 09:30
JoshEngland

Hi Elvis,

You're more than welcome to add additional ab work to this program if you'd like and feel that you can still recover properly from each workout. Below is a link to our ab workout database where you can select an ab workout from to add to the tail end of these workouts:

https://www.muscleandstrength.com/workouts/abs

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Posted Sun, 03/05/2017 - 08:46
Schofield

Hey Josh!

Would I still grow using this exercise regime while on a calorie deficit but still having a high protein diet?

Thank you!

JoshEngland's picture
Posted Mon, 03/06/2017 - 09:28
JoshEngland

Hi Schofield,

That will depend on your experience and body fat levels. If you're relatively new to training (less than 2 years) or have a higher percentage of body fat, then yes it is possible. But if not, then you'll probably need to be in a surplus to experience growth while using any routine.

Hope this helps!

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Posted Fri, 03/03/2017 - 08:12
Andrew

I've been using this routine since I started going back to the gym (after an 8 year hiatus due to... Laziness). I'm 6 weeks in, and I've seen a huge change in my body - I started noticing a change after about week 3 or 4; first in definition where I started to notice my chest, arms, and legs were becoming more defined and growing. Now, after almost finishing the 6th week, I can no longer realistically fit into a couple of my favourite shirts. I also hadn't seen a friend since starting this workout, last week he asked "are you working out? You're looking a bit hench!"

My goal, when I started, was to put on enough muscle mass so as to not look like a skinny rake (subjective) for a planned summer holiday. So far, so good. I'll actually continue this routine until the end of the year, or until I make enough gains where I'm happy with my body - good muscle definition and size but not to the point where I look like "gym is life", I'll then switch almost exclusively to cardio with a bit of weights to keep the definition.

Tl;dr? This routine is great, I'm seeing huge results after 6 weeks, clothes no longer fit, mate said I'm looking hench.

Thank you!

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Posted Tue, 02/28/2017 - 09:38
Classinho

Hey josh,
Would you recommend boxing to get definitions( low body fat 10%). I have been doing the above program for about 4 months and bulked up.

JoshEngland's picture
Posted Tue, 02/28/2017 - 09:51
JoshEngland

Hi Classinho,

Getting to 10% bodyfat requires you to be in a caloric deficit over time. How long depends on your starting point. Boxing can help put you in a caloric deficit, but unless you're counting calories and consistently are in a -250-500 calorie deficit, it's almost impossible to get down to 10% body fat.

Figure out your caloric needs by using this calculator. Then subtract ~250 calories and aim to eat that many calories daily. Track your progress and assess what changes to make to your training or diet accordingly:

https://www.muscleandstrength.com/tools/bmr-calculator

Hope this helps!

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Posted Sat, 02/25/2017 - 01:48
Gaurav

Hey josh I am very skinny and now i have decided to change myself .I have started gomad .will your routine help me with it

JoshEngland's picture
Posted Mon, 02/27/2017 - 09:14
JoshEngland

Hi Gaurav,

This is more of an advanced workout. I've listed our beginner's workout database below as well as our expert guide to building lean muscle mass:

https://www.muscleandstrength.com/workouts/beginner

https://www.muscleandstrength.com/expert-guides/muscle-building

Hope this helps!

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Posted Fri, 02/24/2017 - 20:33
Sebastian

Hi there..
Maybe someone else has asked this question but am not able to find it so I will ask anyway.
How many reps and sets do I need to do for each different exercises?
Thank you in advance for answering..

JoshEngland's picture
Posted Mon, 02/27/2017 - 09:11
JoshEngland

Hi Sebastian,

The rep and set counts are listed within the tables in the workout article. If you are viewing via mobile phone, you may need to swipe right to left to view the whole table.

Hope this helps!

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Posted Wed, 03/01/2017 - 20:51
Sebastian

Hi Josh,

Thank you for your reply.. I am actually viewing from my phone hahaha..
Btw my next question is after I completed this 10 weeks programme, what is programme do you recommend I do next?
Thanks in advance

JoshEngland's picture
Posted Thu, 03/02/2017 - 09:04
JoshEngland

Hi Sebastian,

So, after 10 weeks of running this program take a week to deload. During this week ask yourself the following three questions:

1. Have my goals changed? Is this program still helping me achieve my end goal?
2. Am I still making progress with this program?
3. Do I enjoy doing this program?

If you answer yes to all three, you can continue doing this program for another period. If you answer no to any of them, it might be time to find a new workout. Below are some of our more popular workouts (4 day splits like this).

https://www.muscleandstrength.com/workouts/fast-mass-program

https://www.muscleandstrength.com/workouts/ovw-workout

https://www.muscleandstrength.com/workouts/phul-workout

Hope this helps!

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Posted Thu, 03/02/2017 - 11:36
Sebastian

Cool thanks for the recommendations.
Say if I did the 10 week and I felt that the workout has given me enough mass. What is the next workout to actually define the muscles that have gained mass after the 10 week.
THanks.

JoshEngland's picture
Posted Thu, 03/02/2017 - 11:45
JoshEngland

"Enough muscle mass" is very subjective. It's important to keep realistic expectations in mind. Most lifters can expect to see an increase of 0.5-1lb of lean muscle mass per month of weightlifting. Muscle building is a marathon, not a race.

It's also important to keep in mind that your activities outside of the gym are going to determine how much mass you put on more so than your activities with in the gym. Working out is important to break down the muscle, but eating, sleeping, recovering is what is important to rebuild your muscles larger than it was before.

If you haven't seen an increase in muscle mass after 10 weeks, I'd recommend looking at your diet and sleep patterns more so than your training. Make sure you are in a caloric surplus (+250-500 calories should do the trick any more than that might lead to unwanted fat gain though) and sleeping 7-9 hours a night.

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Posted Thu, 02/23/2017 - 14:24
Dave

Hello Josh, I just finished Arnold's blueprint and now I'm on to your program. Would it be good to tweak your program but stay in your order by going Mon,Tues,wed,thurs, take off Friday and Saturday and start again Sunday? Would that be enough rest time? Thanks Dave

JoshEngland's picture
Posted Thu, 02/23/2017 - 15:09
JoshEngland

Hi Dave,

Sure you could probably do that and be ok depending on how well you recover. However, if you're looking to hit muscle groups multiple times in a week, I'd probably go with an upper/lower split. Or if you're trying to workout 5 times a week, I'd go with a 5 day split. If you want to get more specific with your workout programs and goals, I'd be more than happy to link you to some of our more popular workouts.

JoshEngland's picture
Posted Fri, 02/24/2017 - 09:10
JoshEngland

Hi Dave,

Yes, you are correct. Generally 48-72 hours of rest in between training bouts for a targeted muscle group should be enough time to recover from a training session (depending on the individual). This program would be a good add for your needs and what you're looking for. You could also give a 5 day split a shot. Check this one out below:

https://www.muscleandstrength.com/workouts/how-to-build-dramatic-v-taper

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Posted Thu, 02/23/2017 - 19:56
Dave

Hello Josh, well I'm 42 years old in pretty good shape just looking to gain more mass but for some reason I feel like I lose my pump by the end of the week so I guess I just love working out but I guess at my age I should only hit it one day a week per body part, I'm eating anywhere from 2500 to 3000 calories a day with one gram of protein per body weight and I'm 175lbs. I figured doing 4 days straight and taking two days off at the end wouldn't make much of a difference, (correct me if I'm wrong) my muscle should be rested enough, five full days of rest in between muscle groups. Let me know what you think. Thanks Dave

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Posted Wed, 02/22/2017 - 14:26
Nagati

Hey coach , i started working out 8 moths ago , i have my muscle development but i didnt gain volume , so will this help gain a good volume ?

JoshEngland's picture
Posted Wed, 02/22/2017 - 14:36
JoshEngland

Hi Nagati,

It might be beneficial to increase your calorie intake.

Figure out how many calories you need to be eating throughout the day using this calculator:

https://www.muscleandstrength.com/tools/bmr-calculator

Then add 250-500 calories on top of that to gain muscle size.

Hope this helps!

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Posted Tue, 02/21/2017 - 15:02
Robin

Hello Josh, great program, and really helpful answers in the comment section. My question is, do you have another program to recommend that you can vary your workout plan with. What I mean is, additional to this one, I want another program to switch things up every 8-10 weeks! Thanks!

JoshEngland's picture
Posted Tue, 02/21/2017 - 15:17
JoshEngland

Hi Robin,

Thanks! I can't take credit for this workout tho, as I did not write it. We do have a lot of other great workouts you can cycle in with these. Below are a couple of 4 day splits I personally wrote that you can check out:

https://www.muscleandstrength.com/workouts/fast-mass-program

https://www.muscleandstrength.com/workouts/muscle-rebound-workout

Hope this helps!

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Posted Tue, 02/21/2017 - 16:19
Robin

Nevertheless you're being really helpful answering questions about it! Thank you very much, ill check those out, and I appreciate the super fast reply! Thanks again, cheers!

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Posted Fri, 02/17/2017 - 16:39
Faysal elmir

Hello josh

Is it enough to train the muscle group every 7 days?
We dont have decline bench press in the gym! What we can do instead?!
Thank u

JoshEngland's picture
Posted Mon, 02/20/2017 - 09:04
JoshEngland

Hi Faysal,

1 Day per week should be plenty to stimulate muscle growth. Although, some people do like to workout muscle groups 2 times in a week. It really depends on your ability to recover from workouts.

You can replace the decline bench press with really any chest exercise if you're unable to perform a decline variation. My best recommendation to target the muscle group similarly is by doing an incline pushup.

Hope this helps!

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Posted Mon, 02/13/2017 - 13:57
Evan Thomas

I wanted to incorporate powerclean and deadlift into the workout. Do you think this is wise, and if so, any suggestions as to what day we should fit it in, as well as how many reps/sets?

JoshEngland's picture
Posted Wed, 02/22/2017 - 14:37
JoshEngland

Hi Evan,

You could add it in at the beginning of your back day utilizing a similar rep/set count as you do with squats.

If you feel like it's too much or you aren't recovering properly, drop the total amount of volume you're doing on your back day to an appropriate amount for you.

Hope this helps!

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Posted Mon, 02/13/2017 - 12:48
Alex

for all the workouts that go down in reps per set, do we increase the weight for each one? or do we keep the same weight unless it says otherwise?

JoshEngland's picture
Posted Mon, 02/13/2017 - 13:05
JoshEngland

Hi Alex,

Yes, as the reps per set decreases you should increase the weight.

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Posted Wed, 02/08/2017 - 11:44
Sam

Hello Josh

I've seen you have replied saying that it would be ok to add deadline to this routine just wondering where best to fit it in? Start of back day? Or would it not make much difference

JoshEngland's picture
Posted Wed, 02/08/2017 - 14:49
JoshEngland

Hi Sam,

Sure! That would be the perfect place to slot it in. I keep the rep count similar to what is listed for Squats on leg day.

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Posted Tue, 02/07/2017 - 19:03
Jason

Hi, I'm a 20 year old male, 190 cm in height, I weigh about 76kg with about 10% bodyfat. How much kg can I expect to gain doing this 10 week program?

JoshEngland's picture
Posted Wed, 02/08/2017 - 09:22
JoshEngland

Hi Jason,

It's hard to make any definitive guesses with this information as it can vary depending on how much you are eating, if you're sleeping well, recovering properly, your body type, your experience level, and whether you're giving this program everything you've got.

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Posted Tue, 02/07/2017 - 17:17
Joakim Niebuhr

Hey Josh,
im looking at your program and wondering where the abs/lover body exercises are? Why is deadlift not included and is it really enough with 3 different leg exercises?

Thanks

JoshEngland's picture
Posted Wed, 02/08/2017 - 11:00
JoshEngland

Hi Joahkim,

I can't take credit for coming up with this program, as it's not mine. :)

You can certainly add in some core and abdominal work to the tailend of your workouts. I've provided a link to our core workouts database down below.

Depending on your experience level, you can still expect to see gains with the amount of leg work listed. However, the legs are a very large muscle group and could be given more volume if you wish. Feel free to add in an additional exercise (such as the deadlift) or two, or give legs an additional training day with enough time to recover from the one listed in this workout.

Hope this helps!