Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration10 weeks
- Days Per Week4
- Time Per Workout50 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
Workout Description
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.
Recommended: Need help building muscle? Take our Free Muscle Building Course
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 |
| 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 |
|---|---|---|
| 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 |
| 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 |
Wednesday - Rest Day/Cardio
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 |
| Standing Wrist Curl | 4 | 10 |
| Barbell Wrist Curl | 4 | 10 |
Note: 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 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 4 | 12 |
| Seated calf Raise | 2 | 12 |
Weekend - Rest
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3.8K Comments
Hi, I noticed that Friday - Legs, has only a few sets of Leg Curls to target hamstrings. Could a deadlift variant be added to benefit legs more?
Hey Jeremiah. Great question! You could add stiff-legged deadlifts into this before the leg curls, or you could perform standard deadlifts in place of the squats. Try each and figure out which works best for you.
Hi I was wondering how should I handle the weights for this program? Should I start by lifting 60% of my maximum capacity and then increase it after each set? Thanks
Hi, Santiago. 60% is a good starting point to work with. If you feel that is light on some movements, then increase it until it provides the necessary challenge.
Hi, I’m 20. Been going gym inconsistently for a few years now. Would describe myself as intermediate. I’m about 6.0ft 77kg with body fat percentage of 16-19%. I’m aware of how to do quite a few exercises. I’m aiming to build some lean mass. I attend the gym 4 times a week. Would you recommend I continue working on this plan as I’m on day 5.
Hi, Mazza. You can definitely do this program and see positive results. Make sure you check back in to tell you about your results.
can you arrange a pregran for me 7 days a week with that program?
Hi, Zoran. We actually recommend at least one full day off from training for recovery. Some of our experts suggest more. If you insist on training every day, break up the workouts in a way that make sense to you so that you can train as you wish.
Hi, can i change some workout for example like tricep dip (my gym does not have a dip) on french press instead?
Hey Tony. You can. Let us know how this works for you.
Hey,i am intermediate and my weight is 54 ..i want this increase 60-65..have any best workout and diet ..and i want to 2 body part workout in a week
Hi, Arsh. This link will take you to our Muscle Building workouts section. Surely one of these will be the one to help you reach your goals.
https://www.muscleandstrength.com/workouts/muscle-building
This one will take you to the Muscle Building expert guide. Check this one out as well.
https://www.muscleandstrength.com/expert-guides/muscle-building
Hi, is there any good ab workouts to combine with this program ?
Hi, Andres! There sure is. Give this one a try. You can also search our Workouts section for more great workouts to consider.
https://www.muscleandstrength.com/workouts/3-ab-workouts-build-8-pack
Hi M&S team,
I usually worked with 12 reps to maximize hypertrophy, but I see this program mostly uses 10 reps or less. Could you explain why you include shorter sets if this is supposed to be for maximal muscle mass increase? (As someone with limited experience I'm a bit confused)
Hi, Lalo. The range of 8-12 reps is a solid range for hypertrophy. It's a matter of preference whether the plan is to use heavier weights for the lower range or lighter reps for the higher range. What you could do is start with 10 reps with a challenging weight and set a goal to achieve 12. Once you do, go up. Hope this helps!
Hi, Lalo. The range of 8-12 reps is a solid range for hypertrophy. It's a matter of preference whether the plan is to use heavier weights for the lower range or lighter reps for the higher range. What you could do is start with 10 reps with a challenging weight and set a goal to achieve 12. Once you do, go up. Hope this helps!
Can you please add more work out routines for resistance bands. Thank you.
Hi, Harold. Try this article for more workouts focused on bands. You can also refer to the Exercises section here at M&S to find more exercises to help you out. In the meantime, we will look into more training with bands both with handles and the loop version. Thanks for the feedback!
https://www.muscleandstrength.com/workouts/band-only-muscle-building-wor...
Hi, I'm in my 50s and really want to get back into shape. Build muscle and get rid of my gut.
I've worked out a lot in the past but not the last few years do to my family and work.
Any suggestions for a good routine?
Thanks in advance.
Hi, Barrie! Focusing on the fat loss first would be wise. The good news is you may notice some muscle building benefits while you get leaner. This fat loss guide could help you out tremendously. Check it out, and then choose any of the fat loss workouts here on M&S to help you get sculpted.
https://www.muscleandstrength.com/expert-guides/fat-loss
Hey, i have been working out for some years and I need a new program that can help me get a stronger squat, bench and especially deadlift, I am wishing to compete on an elite/advanced level? Have any programs, thanks for the help.
Andreas,
Are you competing in a strongman competition? Powerlifting competition? Let us know so we can provide more suggestions based on your goals. Thanks!
hey, gyms just reopend 3 weeks ago here in India , and this time i am following a PPL split , but I'm looking forward to gain more muscle with definition , I'm in search of a workout routine which helps me to grow huge and strong , can you help me out ? And I'm going to jump on a vegetarian diet too so it would be great if i get any diet recommendations too. Please help me out I'm too confused!
Hi,
I am looking for a vegetarian (can eat eggs) diet plan for "10 Week Mass Building Program". Can you please provide me with a diet plan?
I was looking for a workout just like this but with dumbbells only? Any suggestions?
Hey Zander - check out this one: https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-s...
Hi I am 5'8" 185lbs i am a beginner and i was wondering which program would be the best for me to start with so i can build muscle fast. I am willing to go 2-4 days a week to the gym. Thanks for all your help in advance.
Hey Jose - check ou this one: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
How long is pause between sets and exercises?
Hey Nikola - on the compound exercises, rest can be 2-3 minutes. For the accessory movements, rest can be 30-60 seconds.
How many warmup sets/ reps for each exercise?
Hey Dan - there are no warm up sets programmed for these workouts. If you want to add warm up sets, you can add 1-2 sets of 8-12 reps before each exercise.
Hello,
I’m 19 years old and 6’4 and weight 192lbs. In one month I go on vacation and i want to build as much muscle and mass as possible so I have a decent body. I have a bit experience but my chest and my abs are very flat. My Arms and shoulders are also very underdeveloped. I want to workout 5-6 days a week. Do you have a good workout plan?
Thank you
Hello,
I'm 5'9 and weight 125lbs, I want to gain a lot of muscle and try to work out at least 5 to 6 days a week, I have not found the best workout plan for me. If you can give me the best workout plan, I would gladly take it. I am not afraid to gain muscle mass at all. I do have a fast metabolism so it's hard to gain weight for me. I am 17 about to turn 18. I go to the gym and I have been in sports almost all my life. Never got the body that I want. Getting muscle definition and muscle growth would be my dream.
Thank you.
Hey Nastasia - I'd recommend checking ut this one: https://www.muscleandstrength.com/workouts/phul-workout
Hi,
I am following this but I can’t do body weight exercises. What’s a good alternative to the two tricep dips and chin ups?
Hey Wayne - you can do the bodyweight exercises with bands to help make them easier! If that still isn't an option, you can replace the tricep dips with bench dips and the chin ups with an underhand grip lat pulldown.
Can a beginner use this workout plan with less reps. is it advisable to use this workout if you are a beginner wanting to build muscles? if not which program is recommended for beginners to build muscles
Hey Valentine - this routine isn't ideal for beginners. Do you have any prior weight training experience? And how many days are you wanting to be in the gym?
i found a better routine for a beginner. the starting strong program. my only problem is i find it hard to do a pull up exercise. can i replace it with something else. and im 5.10 92kg. is the starting strong program ideal?
You can replace pull ups with assisted pull ups using a band or even the assisted pull up machine
i meant i find it hard doing the weighted dips. it doesnt feel so much like a beginner routine. is there anything exercise i can replace it with
I want to get a bigger chest abs biceps. My chest is pretty flat and my biceps are average. Currently in 5’11 weight 187lbs.. First week on Creatine so doing the 20grams a day but want to make sure this is the best workout routine for me. Overall I want to get big then slim down and get toned.
Hello,
I loss 27Kg in last 7 month and now want to make muscles.
45 year old 187cm and 84Kg.
Many thanks for your support
Hello, I've been working out On and off for more than 10 years, but I was really slacking mostly.
I've gotten back into it before Covid but had to take a 7 month break then due to closed gyms.
I'm back now and motivated - I'm 187cm with 88kg and wanna hit like 95kg, Henry Cavill (superman) physique.
What plan would be the best? I train every other day usually, so 3-4 times a week. Thanks in advance for reading!
Hey Patrick - I'd definitely recommend a push/pull/legs routine (https://www.muscleandstrength.com/workouts/phul-workout) or an upper/lower routine (https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybui...).
Hi, I have signed up at the gym yesterday for 3 months and my weight is: 60 and
height:177, and
I am 25 years old.
I wanna get bigger cuz currently I feel that I don't have any muscle. Could you please suggest to me any program that can help me to get bigger?
Thanks beforehand
Hey Justin - do you have any prior resistance training experience? And how many days per week are you looking to hit the gym?
Hi Abigail_M&S
thanks for the reply.
I used to work out before via watching youtube and etc.
I am planing for 4 days a or 5 days depends on the Plan I thin