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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2.5K Comments+ Post Comment

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Posted Thu, 10/20/2016 - 13:00

Hello, I am following this workout plan for a month now and I decided to take some protein I bought the muscletech mass tech and I don't know about the doses I must take I'm am 70 kg right now and I workout 4 times a week (Monday Thursday Friday Sunday) I would like to know how many scoops I have to take the days I workout and the days I don't

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Posted Thu, 10/20/2016 - 13:27

Hi Arito-k,

This will vary person to person. Personally, I consume 1-2 scoops post workout. Check out these 2 resources below, they'll help you decide your protein needs.



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Posted Thu, 10/20/2016 - 13:36

The days that i don't workout should I just take the morning 2 scoops? They told me to take 2 scoops in the mornings and 2 after workout, but they didn't say about the days that just won't workout

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Posted Thu, 10/20/2016 - 07:26
ASSER El Badrawy

Hi Dear;

What are the recommended weights to be used ( in KG ) please ?
And When i can add extra weight ( Based on what ?

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Posted Thu, 10/20/2016 - 09:20


That will be determined by your strength. It would be hard to give you an exact number without actually being there to watch you lift the weight and perform the exercise.

The goal is to hit the prescribed amount of reps with perfect form without it being too easy or too hard. To find the right weight, pick a weight to test and perform the amount of reps listed. Lets say the rep goal is 10. The weight you pick should allow you to get 10 before failing and the last rep should be challenging. If you only get 9, lower the weight for the next set. If you could've performed 12+ reps increase the weight you're using.

In terms of adding weight, try to move up 5 pounds every week or so, keeping in mind everything mentioned above. If it's too easy, move up more. If it's too hard, remain at the same weight for another week.

Hope this helps!

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Posted Wed, 10/19/2016 - 00:17

Some great comments here, much appreciated. I was just curious if it would be detrimental to switch the days to Tues-Fri while resting Sat-Mon instead? I imagine I would still be giving enough rest in order for appropriate healing no?

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Posted Wed, 10/19/2016 - 09:23


Sure you could do that if that's the only way your schedule will permit you training. However, training 4 days in a row can be tough on the central nervous system and isn't really recommended for a long duration of time.

I'd suggest looking into either a 3 day split or full body workouts spread out throughout the week.

Hope this helps!

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Posted Mon, 10/17/2016 - 09:42

How often should you increase the weight with each set?

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Posted Mon, 10/17/2016 - 10:21


That will vary from exercise to exercise. On the reverse pyramid sets (where the reps decline with each set), you'll want to increase the weight each set the reps decrease.

For sets with the same amount of reps, you can increase the weight once or more throughout the set. I personally like to increase the weight on the very last set.

Regardless, the most important factor is that you pick a weight that is challenging for you and also try to improve upon that weight week to week.

Hope this helps!

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Posted Sat, 10/08/2016 - 09:06

Mr josh I got your work out plan. I like it, but in order to get a good result what type of protein powder/supplement you recommend. Where I work I don't have access to fresh meat. My concerns are about completing the daily calories. Can you please share a link where I can find a good diet plan. Thanks in advance

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Posted Mon, 10/10/2016 - 09:21

Hi Arash,

If you're having trouble getting protein from whole food sources, you could definitely add it in through supplementation. We have several great proteins from various brands. I'll provide the link below. They are all very good.

To answer your questions about diet plans, I'll provide our BMR caculator below, which will show you how many calories you need as well as a diet guide for a fat loss plan and a few clean bulking options. Overall, you want to make sure you're getting in enough calories so that you can accomplish your goals and eat plenty of fresh whole foods full of nutrients so that you can be as healthy as possible. Check these out:

Proteins: https://www.muscleandstrength.com/store/category/protein.html

BMR Calorie Calculator: https://www.muscleandstrength.com/tools/bmr-calculator

Fat Loss Diets: https://www.muscleandstrength.com/articles/fat-loss-meal-plan

Clean Bulking Meal Plan: https://www.muscleandstrength.com/articles/clean-bulk-diet-options-lean-...

Hope this helps!

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Posted Sun, 10/16/2016 - 03:03

they say whey protein is good

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Posted Thu, 10/06/2016 - 04:13
Diego Lomotan

What will i do if i cant complete 8 chin ups?

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Posted Thu, 10/06/2016 - 09:19


You could use a resistance band for assistance or utilize a partner's help and perform assisted chinups until you are able to complete 8 unassisted.

Or if neither of these are an option, you can break down each set into mini sets until you are able to do the prescribe number of reps.

If you want a visual for the banded assisted chinups, check this video out:


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Posted Fri, 10/07/2016 - 22:21

You should practice at pull ups. Buy a door pull up bar and just do as many as possible on a daily basis, or just do pull ups first thing every day when you get into the gym (sorta like a warmup). Eventually you'll start to develop muscle memory and you'll start to get more efficient at pull ups. That's how I built up my pull up strength, when I started, I could do 3! Now it's 15 each set!

You just gotta get the hang of it.

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Posted Tue, 10/04/2016 - 03:33

Hi,good workout im already follow it. I have a question, i started on September with a piramydal sets 12/6 now i switch to a 10-8-8-6, next workout should be a pure power strenght workout like 5x5? I want understad more about if include pure strenght workouts is a good idea and for how long i have to do it.
My goal is gainlean mass, im in a surplus calories. After 4 weeks of mass we have to switch to a strenght workout or we can continue to follow mass workout.

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Posted Thu, 09/29/2016 - 17:39

Hey guys, when would you recommend adding the dead lift to this routine?

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Posted Fri, 09/30/2016 - 13:07


This particular program isn't written to include deadlifts, but you could certainly add them onto either your back day or leg day whenever you feel like your muscles are ready for the additional stress.

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Posted Tue, 09/27/2016 - 11:45

Hey.. tell me some workout of Abs too.. Because i want to build my abs too. And what type of protein food I eat after workout.

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Posted Thu, 09/22/2016 - 02:31
Dale Charun

I want to know whether this 10 weeks program is good after a month training schedule
To gain muscles

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Posted Thu, 09/22/2016 - 09:24

Yes, it is.

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Posted Fri, 09/16/2016 - 17:45
Darius Ley

Is it alright to split this routine into every other day, due to work (24 hour shifts, supporting people)?

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Posted Wed, 09/21/2016 - 17:01


You could do that, but this being a 4 day split, you'll inevitably have back-to-back workout days over the course of the week.

Honestly, with your busy work schedule, you may want to look into a good 3 day split. This will allow you to maneuver your workout days around better and allow you to recover from your workouts despite those long working hours.

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Posted Wed, 09/07/2016 - 14:48

can anyone tell me which routine to follow after completion of 10 weeks?


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Posted Wed, 09/21/2016 - 17:03


That depends on your goals. If you're enjoying this workout and still seeing progress from doing it, then there is really no need to change your workout program.

However, if you don't, any workout that you think you'll find enjoyable will be a good substitute as long as it's aligned with your goals.

Check out our full database in the link below to find one you do enjoy.


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Posted Thu, 09/22/2016 - 02:58

Thanks for the response JoshEngland

It's my last week and it was really enjoyable since i gained 4KGs by following this routine, now I am 67 Kg and my height is 172.
My goal is to get 75>80 max and I have planned to stick with this for another 5-6 weeks and see the results. BTW is it good to include abs workout in this program?

Thank you!

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Posted Thu, 09/22/2016 - 09:22


You're welcome! It sounds like you've got a good plan and are gaining some solid mass doing this program (at a great & realistic rate too). I'd stick with it until you either get bored or stop seeing results.

You can definitely add in core specific work if you'd like to. You could add in a couple short sets of various ab exercises on the days you workout or implement complete ab routines on your rest days (I'd say Wednesday and Sunday would be best given the split).

If you want a core specific workout instead of taking stabs in the dark, check these out:

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Posted Fri, 09/23/2016 - 01:43

Thanks for advice Josh,

I'd go for complete abs routine on my rest days.

Thanks again

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Posted Mon, 08/29/2016 - 08:51

Is it helpful to add at leg day the romanian deadlift aka stiff deadlift? For my hamstrings


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Posted Thu, 09/22/2016 - 09:23


Sure! You could add rdls into this program no problem. They're great for building the hamstrings and wouldn't add too much stress to your body considering this program only has one exercise (leg curls) isolating the hamstrings.

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Posted Tue, 08/23/2016 - 13:02

Could I do + 1 rep on every exercise that has 2 reps ?

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Posted Wed, 08/31/2016 - 06:19

Thats what I did and i found great results doing 3 sets instead of 2 amazing strength gains

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Posted Thu, 09/01/2016 - 04:19

Yeah I think 2 is few, am going to add +1 rep on every exercise that has 2 reps

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Posted Thu, 09/01/2016 - 04:20

Am going to add +1 rep too on every exercise that has 2 reps

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Posted Tue, 08/23/2016 - 05:52

Can i add the deadlift on legs day ?

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Posted Thu, 09/22/2016 - 09:26


Sure you could! It'll be tough, because both the squat and deadlift are very taxing exercises. However, several other programs incorporate both on the same day.

If you're going to do this, I'd suggest adding it either before or after the squat (pick whichever you need to improve upon most first). You may also want to restructure this split to where you train legs on Monday when you're muscles are most fresh (coming off the back to back rest days).

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Posted Fri, 08/19/2016 - 18:59

Is my workout plan good enough??
Here it is :
Monday - upper chest and biceps
Tuesday - back and triceps
Wednesday - shoulders and traps
Thursday - arms
Friday - legs and abs
Saturday - lower chest and biceps
Any suggestions or critics would be welcomed
Thanks :)

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Posted Wed, 08/24/2016 - 07:54

I guess you need to introduce rest days . Rest is the most important factor for growing muscle. Unless the muscle properly healed, your efficiency will not increase.
Here's one which I use :

Mon : Upper chest and Biceps
Tue : Back and Tri
Wed : Rest or light cardio
thu : Leg and triceps
Fri : Shoulder and Biceps
Sat : Lower chest and Shoulders
Sunday : Rest
Now make sure you are doing at least of 10 minutes workout for abs every working day (excluding Legs coz you need every bit of your energy for them) and focus on doing power abs workout on tuesdays and Fridays.

The entire program is a power program. Rest between sets would be minumum. Weight would be moderate to heavy (Make sure you can do at least 10-14 reps on moderate weight and 6-9 reps on heavy workout).
THE MAGIC FOR GROWING MUSCLE : The last few reps of every workout is the key to growing any muscle. Make sure to push yourself till complete muscle failure(excluding the first set of every workout).
Drink plenty of water.

Hope it helps. All the best.

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Posted Thu, 09/01/2016 - 04:17

Thanks, but I already started this 10 week workout routine. I am on week 2 right now

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Posted Fri, 08/19/2016 - 11:24

I have a very fast metabolism; I have a really hard time gaining both muscle and fat weight. My weight has been 175 for the last 30 years no matter how many calories I take in or how much weight I lift. I have tried all sort of mass gainers, and weight programs. What are your recommendations to overcome this hump and start gaining?

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Posted Tue, 08/16/2016 - 15:43

Do you increase the weight after each rep on the exercises that stay the same rep throughout the whole exercise?

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Posted Tue, 08/09/2016 - 20:53

Yeah im doing this program for a while now and I'm very pleased. My only concerne is that im gaining fat as well as muscle. Can anyone give me some advices please?

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Posted Mon, 08/15/2016 - 13:21

It's normal to gain some fat when bulking. Of course we want to keep that to a minimum. If you think you're gaining too much fat then cut your calories by 200-300 per day. See how it goes for a week or two and adjust from there if needed.

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Posted Mon, 08/15/2016 - 19:49

Alright mate thank you I appreciate your advice. Cheers

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Posted Tue, 07/26/2016 - 14:24

is this program for people who want to cut and the tone.

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Posted Mon, 08/15/2016 - 13:23

No. The title is Mass Building Program. It's for people who want to gain muscle.

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Posted Mon, 07/25/2016 - 08:20

What are considered "big" meals? I am trying to reduce my weight while also getting tone. I work all day and don't want to be bringing up to 3 meals to work. Can I supplement with high protein powders?

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Posted Sat, 07/16/2016 - 21:45

Good day, would this be good for a starter been working out for 2 months but dont have a program yet.

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Posted Mon, 07/18/2016 - 21:58
Michael Phillips

I think that it is good to teach you how to train all parts of your body with out over doing it. Over training a muscle group can lead to injury and then put you back. I was happy with the range of muscles and could feel I worked the group the day after. I would recommend this work out to any beginner for sure.

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Posted Thu, 07/07/2016 - 15:58

Can I make this a three day? How would I combine it to do so?