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Workout Summary
Build Muscle
Split
Advanced
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male
Download WorkoutWorkout 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 |
| 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 |
| 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
3.2K Comments+ Post Comment
Should i First start bulking? I Training now for 2 years. Should i add some more Mass on with this workout??
Hi..
Can i do Chest with Back workout same day
and Biceps with Triceps?
Hi,
I have a question pls,
In the resting days could I do Cardio in order to get Lean Muscle or I should not?
Thanks
I am planning to get married. I am 69kg 5'7" age 35. I am pretty skinny on arms, I want to gain weight and mass on arms as well as back, shoulder and triceps on 3 or 4 day schedule (hope to do it within 4-6 wks). I also want to boost my stamina (for better performance, if you know what I mean).
Can you kindly please email me, the work out plan and meal plan, please. I really need this badly.
I desperately need this. Is there a way to train with you.
Thank You
What is the rest time between sets?
Do you recommend this program for ectomorphs?
I was looking for a new program after my 4 day superset routine became stale and man, this is top notch. Can't wait to try it out with a couple personal additions. Thanks for this!
Would this plan still get results if I'm lean bulking?
Hi Alan,
Yes, you can use this program while bulking.
Wondering if i could switch days up like back and bi on friday
Hi Joey,
You're more than welcome to switch up the days in the program.
Can i replace barbells with dumbbells in the chest workout
Hi Abdelaziz,
Yes, that would be fine.
Just wondering..since back day is Tuesday can I add in an extra back and bi on Saturday as well being iv had adequate rest
Hi Charlie,
Sure, you could do that.
Can i add day for arm workout because it is the smallest muscle in me !
Hi Ahmed,
There should be plenty of arm work within this program, but if you feel it's necessary to accomplish your goals, you could add in that additional workout.
So this program is pretty much for if you looking to gain IE calorie surplus?
Full body high rep program more for losing weight correct?
Just started the program, looks great.
I have a question on resting times, specifically on the heavy compound exercises and even more specifically on deadlift. I understand that we are supposed to have 30-60 sec rest between sets. While deadlifting, I find it hard to have less than 2-3 mins of rest, my heart rate is blasting.
So the question is, should I allow more rest for the big compounds or should I reduce the weight and try to keep rest short (because the short rest is more important in this kind of program than the amount of weight)?
Thanks in advance
Hi Georgemarios,
Yes, you can rest longer for your larger lifts if needed.
Hi, i have a question...can i do reverse pyramid reps in every sets like 6,8,810..??
Hi Mostafa,
Sure, you can do that.
Hi Mostafa,
Sure, you can add in additional triceps exercises if you feel it is necessary for your goals - but the triceps should be worked plenty in this program.
Thanks for your response josh ..sorry i forgot to ask can i add skull crusher on triceps exercise??
What would be the difference in results? Why reverse instead of normal pyramid?
Hi Georgemarios,
The difference, if any, would be negligible. The benefit of doing such is based more so on personal preference with this style of workout.
This program helped me put on 10kg in 2 months thanks so much!!!
Hi, sorry if this has been answered before- is there a nutrition plan that goes along with this? 5 big meals is pretty vague. Thanks!
Hi Jordan,
Start here: https://www.muscleandstrength.com/tools/bmr-calculator
Go here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Finish up here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
For every set are we supposed to keep the weight the same or slightly decrease or increase. I’m confused about that.
Hi Robby,
Increase weight used when reps decrease during an exercises' sets. Try to increase the weight used during the duration of the program.
Hope this helps!
Why is there no abs or obliques workout? Is it not necessary?
Hi Elder,
They are worked indirectly though compound movements, but you can add in additional isolation work if you deem it necessary for your individual goals.
I want to reduce my body fat and want to get get rid of belly fat specially. Any serious suggestions please.
Hi Osama,
Burn more calories than you consume. That should do the trick.
Hope this helps!
My old workout made my chest and back god but my shoulder and my biceps and triceps so small did this workout will help me !
Hi I am halfway through this program I think it’s great and I am really seeing the gains. The only issue I have is with all the extra food I’m eating I’m starting to get a bit of a gut, would it affect the results if I do an extra day of cardio over the weekend TIA
You can elect to do an extra day of cardio or reduce your food. The extra food is used to help compensate for the intensity of the workout. If you’re taking in enough to produce extra body fat, you can back off on the calories. Hope this helps.
for all the sets where reps go down from 10 to 6, do we have to increase weight with every set. Also no ab routine added?
Hello, I am so glad i found this website.
I was wondering why bicep/triceps day isn't included, I mean for us who just started GYM would be better if it was included.
Hi Linndy,
There is plenty of arm work listed to help you grow your arm muscles. Also, I wouldn't recommend this program to those just starting out in the gym. Instead, start with one of these: https://www.muscleandstrength.com/workouts/beginner
Pyramid set or Normal set for muscle gains in this workout?
Hi Debarjya,
Both appear in this workout program.
Hi,
Which is the best time to workout for Muscle & weight gain? Morning or Evening?
Hi,
I was wondering, what would be a good program after completing this one?
Thank you.
Hi Mats,
You can find another great workout here: https://www.muscleandstrength.com/workout-routines
Thank you for the program. I just had a question. I can easily complete the tricep dip and bench dips exercises, theyre not very challenging. Should i increase the number of reps since i cant add resistance.
thank you
Hi Shrex,
Yes, that is a solid way to progress.
Hope this helps!
Yes you can add weight to the seated dips. Take a 25 pound plate or 45 pound plate and place it in your lap more on your waist. Put it up close as u can to your stomach were it will be comfortable and not jab into your stomach.
hi
i'm 168 cm and 50 kg and i'm really skinny guy, which program is better for me in order to build my muscle whether this program or upper lower program ?