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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2.3K Comments+ Post Comment

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

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.

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

Oscar,
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 Mon, 08/31/2015 - 02:51
Cory

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.

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

Cory,
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
jake

where I insert abs??

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

Jake,
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
Jason

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?

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

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

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

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

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

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?
Thanks

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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.

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Posted Fri, 07/31/2015 - 09:56
Arty McCallis

Hello MikeWines,

Thank you so much for this program. I've done the first 3 days so far, and I'm loving it!

Question about Leg/Calves day. Should I or can I substitute Leg Extension (isolation) with Leg Press (compound)?

Also, on Back/Biceps day, I can barely do any of the last three biceps exercises with decent weight after I tire my biceps out from all the compound back exercises that also use biceps. Is this normal? I'm 5'7" 168 lbs, been lifting for abut 7 months, and by the time I do concentration curl, I'm down to 10 lbs weight.

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Posted Mon, 08/03/2015 - 14:29
MikeWines

Arty,
That substitution is fine for the lower body day but you can simply cut the bicep volume in half if you're struggling with it. I didn't write the original template and I think the pulling volume might be a little much on someone who isn't accustomed to it, so just adjust as necessary.

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Posted Fri, 07/31/2015 - 09:48
Jon

On this program will i gain strength? specifically in my bench the goal is to hit 225 from my current 205 1 rep max. Thanks in advance!

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Posted Mon, 08/03/2015 - 14:26
MikeWines

Jon,
You can gain strength on any program provided you monitor recovery, ensure proper nutrition, and train for that goal specifically. In order to get stronger you need to be prioritizing progressive overload.

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Posted Fri, 07/31/2015 - 05:16
Nick Rivera

I was wondering whether to workout one muscle at a time and then work out the other in the split routine (ie: all chest workouts and then all triceps) or if i should alternate them to prevent fatigue of muscles to be able to go heavier weight (ie one chest workout then a tricep workout etc.) what would you recommend ?

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Posted Fri, 07/31/2015 - 09:07
MikeWines

Nick,
There's no need to have an entire workout dedicated entirely to triceps, I would simply tack them on at the end of a chest or upper body session.

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Posted Thu, 07/30/2015 - 05:08
Den

I am about 5'7 and weight 213. I love lifting weights, but hate cardio - I still do them - I wanted to know if I want to cut can I do this program and increase the cardio and calories?

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Posted Thu, 07/30/2015 - 09:27
MikeWines

Den,
If you want to cut then you shouldn't be increasing calories. Losing fat comes down to maintaining a caloric deficit (i.e. burning more calories than you consume).

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Posted Tue, 07/28/2015 - 11:37
Musthaq

If I want to do deadlift on my back day.i want to do first or last

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Posted Wed, 07/29/2015 - 10:01
MikeWines

Start with them first.

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Posted Tue, 07/28/2015 - 07:32
jeremy

It is recommended that I eat 5 big meals a day. What should these meals consist of?

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Posted Tue, 07/28/2015 - 09:56
MikeWines

Jeremy,
Start here by determining your calorie intake: https://www.muscleandstrength.com/tools/bmr-calculator

For there, determine how many meals you want to eat depending upon the total number of calories and what you're comfortable with. Then, stick to mainly whole foods but don't be afraid to incorporate a few other "unclean" (that word is a misnomer anyways) options to bump your calories if you can't stomach all of the calories.

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Posted Mon, 07/27/2015 - 11:31
Koi Salmon

Hi Mike, I have been working out for 5 months now and I already lost 40lbs (I was 220lbs when I started. So I am now 180lbs). My goal is to reach 170lbs as suggested by my BMI as my normal weight. I've been doing cardio + lifting weights every weekday. I still have belly fats and and I am just wondering if this routine will actually help me gain more muscle and burn my belly fats at the same time. Your article says I have to eat big at least 5 times a day. I am hoping for your response. Thank you.

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Posted Tue, 07/28/2015 - 10:33
MikeWines

Hey Koi,
First off, congratulations on the weight loss, that's great!

Just keep in mind that BMIs are simply one piece of the puzzle and they don't tell the whole story as they don't account for lean body mass to fat mass ratios, they just examine a ratio of height to weight. So, in the case of someone who is heavily muscled (most football players for example) they will appear to be in the overweight or obese category when in actuality they are just carry more muscle than the average person and there is indeed no need to lose weight. That isn't the case for everyone, but just something to keep in mind.

This is a solid routine but at the end of the day if you want to lose weight, then it will always come down to calories in versus calories out. In most cases (provided you aren't a rank beginner, returning from an extended layoff from training, or using steroids) you'll have a tough time simultaneously putting on muscle while losing fat as each process works through opposite mechanisms.

In short, pick your goal (fat loss or muscle gain), determine your calories, eat according to those goals, and train hard. The crux of most folk's fitness related questions are found in that simple equation.

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Posted Sun, 07/26/2015 - 19:35
Frank

Do you add weight each week? How much should you add at a time? How much rest time in between sets?

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Posted Mon, 07/27/2015 - 09:57
MikeWines

Frank,
That depends on a host of factors but generally yes, you should be trying to progressively overload with every workout. I would shoot for roughly 5lbs and if that seems tough as time goes on then simply try to increase every other week or go for more reps at a given weight instead. There a million and one ways to overload a movement besides just weight.

For rest times I would shoot for anywhere between 90-120 seconds. You can adjust as necessary (up or down) but that's generally a solid starting point.

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Posted Sun, 07/26/2015 - 04:04
moataz

Hi! im just a beginner and i have a slim body without extra fats 180 cm and 73 Kg
is that program is good for me ? my goals is just to have good body look by gaining some muscles
appreciate your advices

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Posted Wed, 08/12/2015 - 09:52
Carey

This program is awesome for slim people looking to build muscle. I tried everything over the years and nothing worked for me but this. I did these workouts, ate lots of protein, and within 10 weeks I was looking good. I HIGHLY recommend this.

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Posted Fri, 07/24/2015 - 04:33
Caroline Leppin

Hi! I've followed another of your workouts and really enjoyed it as well as got results. I'm now following this one but want to ask why there's only one leg day? Thanks, Caroline

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Posted Fri, 07/24/2015 - 10:10
MikeWines

Caroline,
Typically bodybuilding programs are setup in this fashion (i.e. a body part split) in order to allow for more rest after the body part has been hit with high volume.

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Posted Fri, 07/24/2015 - 18:07
Caroline Leppin

Thanks Mike, really enjoy following this site on Facebook. Thanks again
Caroline ☺️

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Posted Fri, 07/17/2015 - 22:27
Joe

What does it mean by doing x number of sets and 10 8 8 6 reps? That sound like a bit, does that also mean after the first set, you add weight?

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Posted Mon, 07/20/2015 - 10:53
MikeWines

Hey Joe,
You are doing a total of 4 sets with 10 reps for the 1st set, 8 reps for the 2nd set, 8 reps for the 3rd set, and 6 reps for the 4th set. You can add weight each set or you can do straight sets (same weight all sets) depending upon what you enjoy and you're goal. The workout will specify which sets call for you to add weight but you can perform all sets that way if you wish.

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Posted Wed, 07/15/2015 - 12:18
Ahmed-Casa

hello evry one
i like this programe , but i just wannet to know what about this one that i am attempting to do please !

D1 - Chest / Triceps
D2 - LEGS / Light ABS
D3 - REST
D4 - BACK / BICEPS / Light ABS
D5 - HEAVY ABS Workout
D6 - Shoulders
D7 - REST

Please tell me if this programe is good for an Ectomorph ( m not a begginer ) 6 mounth of training

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Posted Wed, 07/15/2015 - 03:32
lucky

Hey Mike, I'm a cricket player and I train to be a professional cricketer. I'm a fast bowler. I have mesomorph body, I want to look good in simple words, want to have good fit body. Do u think if I start on this routine will not effect on my fast bowling or on my game? I always wanted to have a fit lean body but I'm not sure by having big shoulders or biceps will or not effect on my game.

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Posted Wed, 07/15/2015 - 09:58
MikeWines

Lucky,
I've worked with a number of baseball players who benefited from strength training but their programs were based upon specificity for their sport rather than stimulating hypertrophic adaptations.

I would shoot for something more along these lines: https://www.muscleandstrength.com/articles/train-like-an-athlete-look-li...

Again, everyone's program will be different depending upon their asymmetries, preferences, goals, sport specific demands, and training experience.

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Posted Mon, 07/13/2015 - 16:19
Ryan

Hey,
Great program, needed a switch from my old one and this seems like a good step up. However I notice no ab workouts are included, any suggestions on what and when to do abs?
thanks

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Posted Tue, 07/14/2015 - 09:15
MikeWines

Ryan,
Check out a few of the exercises in this article (https://www.muscleandstrength.com/articles/understanding-core-training) and give 'em a shot!

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Posted Fri, 07/10/2015 - 23:46
Saida reddy

This plan is good for gym

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Posted Tue, 07/07/2015 - 16:04
daniel

Hey Mike, would this help me if i have a skinnyfat body. I am trying to build muscle and burn fat at the same time. Maintenance calories is 2610 and i eat around 2100 . I am 5'8, i weigh 155 and i consume protein( 1.2 x bodyweight).

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Posted Wed, 07/08/2015 - 12:26
Velikizloca

You can't build muscles and burn fat at the same time. Either focus on gaining muscle first than cutting slowly to burn fat while maintaining muscle. When you are in caloric deficit you can't gain muscle mass.

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Posted Tue, 07/14/2015 - 09:25
MikeWines

Hey Daniel,
This certainly wouldn't be a bad program to start with. However, given your stature, I would recommend that you focus on gaining lean body mass (LBM) rather than cutting calories. If you were to cut, you would find out at the end that you would have much LBM to show for your efforts so it would serve you better to lift hard, eat in a surplus and focus on adding some muscle mass.

Despite what some may say, muscle gain AND SIMULTANEOUS fat loss is possible in a few rare occurrences:
1. Someone who is new to training and unaccustomed to the physiological stimulus.
2. Someone coming back from a long layoff of training - i.e. regaining "muscle memory".
3. Someone who is using endogenous substances (PEDs).

If you're in one of those categories, then up your calories to 300-400 over maintenance and start lifting hard, sleep as much as possible (nap often), and destress your life.

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Posted Mon, 07/06/2015 - 15:33
Franklin

I noticed there's no ab focus in the program. Would it make sense to dedicate Wednesdays to abs? Or will I naturally get shredded abs as I go through the program?

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Posted Tue, 07/14/2015 - 09:26
MikeWines

Hey Franklin,
Ryan had the same question above, check out the article I linked him to!

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Posted Sat, 07/04/2015 - 19:46
George

Hello Mike,
First of all, thank you for the support that you provide to all of us.
If you please, I would like to know, if it's possible to include Hammer Dumbbells in the Biceps workout.
If yes, after which exercise and how many ( Sets and Reps )
Thank you

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Posted Tue, 07/14/2015 - 09:29
MikeWines

George,
Sure, that'd be fine. Feel free to sub it in for either the standing BB curls or seated CG preacher curls and use the same set and rep scheme. I prefer hammer curls for higher reps (12-15) and usually 3-4 sets but everyone is different.

Feel free to experiment, see what works best for you, and most importantly, what you enjoy the most.