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.

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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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2.7K Comments+ Post Comment

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Posted Wed, 04/26/2017 - 08:50
CHARLIE

Hi,

I am not sure when to add weight and what weight should I choose.
Thanks

JoshEngland's picture
Posted Wed, 04/26/2017 - 09:43
JoshEngland

Hi Charlie,

With hypertophy training (such as this program) you'll want to use 75-85% of your one rep max. If you don't know what that is, another strategy is picking a weight you know you can perform the prescribed rep range with. If you get the reps too easy, move up in weight. If they are too hard, move down in weight.

How you choose to add weight is up to you. Some increase weekly, others bi weekly. The important thing is that you DO increase the weight you use overtime. So long as you are continuously increasing weight or the total amount of weight you move per each session, you will see results.

Hope this helps!

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Posted Wed, 04/26/2017 - 09:46
CHARLIE

Thank you so much. That made it very clear.

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Posted Tue, 04/25/2017 - 17:17
Andre

I didnt see and ab day or workout

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Posted Wed, 04/26/2017 - 09:40
JoshEngland

Hi Andre,

It's not always necessary to target the core with direct work, but you're more than welcome to add additional core exercises to the tailend of these workouts if you wish.

I recommend starting with some of these:

https://www.muscleandstrength.com/articles/understanding-core-training

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Posted Mon, 04/24/2017 - 23:29
Grant

Okay so say like for chest and tri day. Do I do all of the chest workouts then all the tri workouts or do I mix them up throughout the workouts session ?

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Posted Tue, 04/25/2017 - 09:04
JoshEngland

Hi Grant,

You would perform them in the order they are listed.

Hope this helps!

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Posted Mon, 04/24/2017 - 05:00
Dory

Hey josh thanks for the great program, what do you think rest times should be ?

JoshEngland's picture
Posted Mon, 04/24/2017 - 09:12
JoshEngland

Hi Dory,

Glad you're enjoying the program! However, I can't take credit for it as I did not come up with it.

To answer your question about rest - It depends on your own ability to recover in between sets. Personally, I'd aim to keep the rest periods on this workout between 30-60 secs, but you could rest up to 90sec or longer if you need to.

Hope this helps!

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Posted Sun, 04/23/2017 - 18:23
Vasko

HI i checked out the program and i like, i might add 1-2 more exercies on some days, just i wanted to ask a question that has been bothering me for a long time, i have a 6-10km walk every 2 or 3 days because i have a dog, do you suggest upping the reps on something or just inscrease on food daily, and also is okay and suggestable to add a morning workout like pushups and ab workout at home?

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Posted Mon, 04/24/2017 - 09:10
JoshEngland

Hi Vasko,

The 6-10km walks shouldn't be an issue and honestly, the light cardio could help you build muscle by increasing your body's ability to recover and improving cardiovascular health. Just make sure you're eating in accordance to your goals.

As for the second workout, I wouldn't. If you want to add core work to the program, you're more than welcome to add an exercise or 2 to the tailend of your workouts.

Hope this helps!

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Posted Sat, 04/22/2017 - 16:37
Louie

How long rest between sets?

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Posted Mon, 04/24/2017 - 09:08
JoshEngland

Hi Louie,

It depends on your own ability to recover in between sets. Personally, I'd aim to keep the rest periods on this workout between 30-60 secs, but you could rest up to 90sec or longer if you need to.

Hope this helps!

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Posted Sat, 04/22/2017 - 03:22
Josh Danielson

Hi Josh, So I love this program I just hit my 10 week mark and I've seen a lot of results! I'm wondering if I should continue with this program or switch to another one in order to shock my muscles. Because I heard doing the same exercises all the time will not help you get bigger(which I'm still trying to pack on some mass and strength) but I cannot seem to find another program that is close to this one

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Posted Mon, 04/24/2017 - 09:06
JoshEngland

Hi Josh,

That's awesome dude! Congrats on your progress!

You shouldn't have any issues with building muscle performing the same routine over time. The key to building muscle is making sure you achieve progressive overload. While you can accomplish this with completely changing up your program, the easier way is to increase the weight you're using with the current program you're performing.

When should you change your workout? Whenever you feel as though you're not seeing any progress or are unable to increase the weight you use, when your goals change (i.e. build strength vs muscle hypertrophy), or you stop enjoying what the workout you're performing.

Hope this helps!

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Posted Sun, 04/16/2017 - 21:39
Ryan Campbell

I like the look of this program. I would like to add deadlift to back day. Should I just add it in addition to everything else or take something out. What set/rep scheme would you recommend?

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Posted Mon, 04/17/2017 - 09:39
JoshEngland

Hi Ryan,

Yes, that should be fine. I'd utilize a similar rep/set scheme as the squat on leg day.

Hope this helps!

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Posted Sun, 04/16/2017 - 07:03
Callum

Hi Josh,
I'm just curious about supplementing this program with just a tad of cardio. I know a lot of lifters will have seizures when they see this, but I'm curious as to how my results would be affected if I continue to run a 5k every week on saturday morning. It's mostly for the social side of it. Would it be detrimental to my results?

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Posted Mon, 04/17/2017 - 09:38
JoshEngland

Hi Callum,

Cardio is a good thing, it helps keep you heart healthy and it can aid in recovery. A 5k once a week won't kill your progress. Neither will jogging multiple times during the week.

What is important is that you make sure you're doing all the right things to recover. Also, if you're going to increase your calorie expenditure through running and lifting, and your goal is to build muscle, you'll want to make sure you increase the amount of calories you eat each day. You also want to make sure to program your workouts around your runs or vice versa (i.e. you dont want to have a leg day, sandwiched in between 2 lengthy or strenuous runs all within 48 hrs of each other).

The best approach, if you can set it up this way, is to do one form of exercise in the morning and the other in the evening. This will give you time to recover for the other workout and get plenty of food in to help you recover from the first bout while fueling the second.

Hope this helps!

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Posted Thu, 04/13/2017 - 05:08
Ahmad

Can i skip leg day xD

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Posted Thu, 04/13/2017 - 09:25
JoshEngland

Hi Ahmad,

lol, no you can not skip leg day.

BUT once you've finished it, you can post one of these memes about it:

https://www.muscleandstrength.com/articles/hilarious-leg-day-memes

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Posted Wed, 04/12/2017 - 10:22
Mark S.

Hi sorry for this stupid question. So if the reps. is 10,8,8,6 ( like in bench press) is this means I need to increase the weight in each reps?

JoshEngland's picture
Posted Wed, 04/12/2017 - 10:25
JoshEngland

Hi Mark,

Yes, these are referred to as pyramid sets. You'll want to increase the weight as the reps go down.

Hope this helps!

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Posted Wed, 04/12/2017 - 00:25
Jeremy Perez

Is it best for hypertrophy to do this with straight reps or would it be best to use rest-pause sets?

JoshEngland's picture
Posted Wed, 04/12/2017 - 09:08
JoshEngland

Hi Jeremy,

Hypertrophy training has more to do with rep ranges and overall time under tension (6-12 rep range w/ 75-85% of your 1RM, 3-5 sets, 2-4 exercises per body part). Both those strategy can cause tension on the muscle to elicit a hypertrophic response.

Which is better? I guess it would depend on what you are trying to accomplish out of the set. If you want to keep constant tension on the muscle then a straight reps set would do the trick. If you want to squeeze out a few extras reps on that set, then the rest-pause set would be the route to go down.

Hope this helps!

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Posted Tue, 04/11/2017 - 13:06
Nicholas Wilson

Hi Josh, I'm planning to try this workout early in the morning, is there anything specific that I would need to add or change to this plan to increase its effectiveness? Including diet or exercise changes.

JoshEngland's picture
Posted Tue, 04/11/2017 - 13:13
JoshEngland

Hi Nicholas,

If you're planning on working out in the morning, it is important to wake up early enough to eat a meal full of protein and carbs before hand. You really don't want to go into a work out on an empty stomach, especially not one where you've been fasting for the night hours before. Below is a link to some solid quick breakfast ideas you could look into:

https://www.muscleandstrength.com/articles/5-easy-high-protein-breakfast...

Hope this helps!

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Posted Mon, 04/10/2017 - 20:21
Jose

Hi there, i just want to ask if its just ok i took my breakfast meal at 7am i added one scoop of whey protein gold standard into it and by 9:30am im going to hit my gym workout the bottomline is. If its just ok to drink whey potein by 9am when i used to take it 2 hours before ?

JoshEngland's picture
Posted Tue, 04/11/2017 - 09:17
JoshEngland

Hi Jose,

Yes, you should be fine. So long as you are getting your recommended protein and other macro nutrients throughout the course of the day, when you eat/take them in isn't that important.

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Posted Mon, 04/10/2017 - 10:44
Jos

I just bought whey protein gold standard and there is a scoop inside i just wanted to know what is the equivalent of one scoop whey protein in terms of grams

JoshEngland's picture
Posted Mon, 04/10/2017 - 10:52
JoshEngland

Hi Jos,

1 Rounded Scoop of ON Whey Gold Standard is ~31g, This can be found on the supplements nutrition facts label.

Hope this helps!

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Posted Mon, 04/10/2017 - 12:15
Jos

How much protein do i need, i weighted 55kgs (121lbs) im having hard time choosing the right one., btw im using 5lbs on whey potein isolates

JoshEngland's picture
Posted Mon, 04/10/2017 - 12:53
JoshEngland

Hi Jos,

Protein needs are highly individualized. The RDA for strength athletes is 1.2-1.7g per kilogram. It's a good starting point, however, most fitness experts and studies recommend between 0.8-1.2g per lb of lean body mass if your goal is to increase muscle size.

Hope this helps!

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Posted Mon, 04/10/2017 - 19:47
Jos

Thanks sir josh! Gave me an idea.

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Posted Thu, 04/06/2017 - 19:14
James

Hi
This workout looks good and looking to start it from Monday. Just wondering would there be an issue in muscle gaining if I leave working out on a muscle group for 7 days each time?
For example...chest & triceps on Monday then a 7 day gap until I work on both muscle areas again?

Thanks

JoshEngland's picture
Posted Fri, 04/07/2017 - 09:05
JoshEngland

Hi James,

To answer your question, it depends. A lot of lifters see results training the muscle group just once a week, others are fans of higher frequency training programs. My best advice is to experiment with both over time. Figure out which works better for you, which one you enjoy doing more, and stick with it.

So long as you ARE training and you ARE eating in accordance with your goals, you'll see results. Training a muscle group more often (but making sure it still has adequate time to recover) certainly could enhance your results. If you want to give it a try, I've provided one of our more popular Upper/Lower splits below:

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

Hope this helps!

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Posted Fri, 04/07/2017 - 15:20
James

Cheers Josh! Much appreciated! Great site :)

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Posted Wed, 04/05/2017 - 23:41
Sep

M&S WRITERS sir what do you think the best protein product for me im 19 yrs old 54kg and 5'5" in height and i hit the gym before with satisfying result but never took a protein product before ill be back in gym soon i just wanted to know whats best for me now

JoshEngland's picture
Posted Thu, 04/06/2017 - 09:07
JoshEngland

Hi Sep,

It's tough to say as everyone is different, has different protein needs, and reacts differently to the many types of protein available. I've provided a link to our complete expert guide on protein below for you to check out, as well as a link to our top protein products in the M&S store:

https://www.muscleandstrength.com/expert-guides/protein-supplements

https://www.muscleandstrength.com/store/best-protein-supplements

Hope this helps!

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Posted Thu, 04/06/2017 - 19:37
Sep

Thanks sir josh!

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Posted Wed, 04/05/2017 - 09:38
Hkon

Is there a pdf to download for the program?

JoshEngland's picture
Posted Wed, 04/05/2017 - 09:46
JoshEngland

Hi Hkon,

Not at the moment, unfortunately. However, we are working to add downloadable PDFs to our workouts in the very near future. I apologize for the inconvenience in the meantime!

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Posted Tue, 04/04/2017 - 01:34
tomas

what percentage of the 1RM should i use for better results

JoshEngland's picture
Posted Tue, 04/04/2017 - 09:17
JoshEngland

Hi Tomas,

With a program geared more towards hypertrophy such as this one, you will want to use between 75-85% of your 1RM for each lift.

Hope this helps!

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Posted Sat, 04/01/2017 - 18:50
Ethan

I'm interested in the work out, but at the moment I like the access of the machines needed for certain excerices, are there alternatives to the machines that work the muscle just as much

JoshEngland's picture
Posted Mon, 04/03/2017 - 09:13
JoshEngland

Hi Ethan,

I've included a link to our exercise database below. It's a good reference to use to help you find suitable alternatives to exercises you lack the equipment for. Simply choose an exercise to replace the one's you cannot preform with ones you can that target the same muscle group.

https://www.muscleandstrength.com/exercises

Hope this helps!

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Posted Fri, 03/31/2017 - 15:54
Ray

I haven't been to a gym in a long time, maybe 9 to 11 years. I just started this program and I don't see any exercise for Abs. Can I do abs on wednesday and only have 2 rest days?

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

Hi Ray,

Yes, you're more than welcome to add in additional ab work if you feel it is necessary to your goals.

Hope this helps!

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Posted Mon, 03/27/2017 - 19:47
Jaime G

Seems like a great workout! i´m gonna give it a try, but is leg day enough with 3 exercises? At this point my major goal is to gain some muscle on my legs, every other "big" muscle group like chest or back has up to 5 exercises while leg only 3. It seems to me insufficient, but then again i´m no expert. I hope you could help with this.
Greetings from México!

JoshEngland's picture
Posted Tue, 03/28/2017 - 09:22
JoshEngland

Hi Jaime,

You're more than welcome to add in additional leg work if you feel it is necessary to achieve your goals.