10 Week Mass Building Program

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
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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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
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

2.8K Comments+ Post Comment

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Posted Fri, 10/20/2017 - 01:58
Mauro

I was in the middle of my second week of this program when I realized there's no abdominal exercises! Is this intentional or an oversight? Where would I put them in this program? What kind of exercises should I do? How many sets and reps of each?
Many thanks!!

JoshEngland's picture
Posted Fri, 10/20/2017 - 08:35
JoshEngland

Mauro,

Your abs get worked indirectly with the majority of the compound movements within the program. In most instances, depending on your goals, you don't necessarily have to isolate them.

For a better understanding on ab training and getting a 6 pack, check out this article:

https://www.muscleandstrength.com/articles/six-pack-science

Hope this helps!

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Posted Wed, 10/11/2017 - 18:14
Mauro

Hi! I came across your article when looking for a different workout.
Based on previous comments, the rest period between sets is 30-45 seconds. What would be the optimal rest period between exercises?? Many thanks!!

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Posted Tue, 10/10/2017 - 21:55
Ray21

Can i used this program being 2 months already on the Gym? being thin guy to muscular?

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Posted Thu, 10/12/2017 - 13:00
John

You can by adjusting the weight to a level you can handle without cheating. Remember to eat 5x daily. Hardest part is being consistent with food.

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Posted Tue, 10/10/2017 - 07:41
Lefty

Hello Josh.
Can i use this program to lose weight and fat and build lean muscles? My weight is 198 pounds and 5'11 feet .. what do you recommend for me?

JoshEngland's picture
Posted Tue, 10/10/2017 - 09:45
JoshEngland

Hi Lefty,

You can use this program to lose weight sure. The important part of losing weight is making sure you eat less calories than you burn.

Find out how many calories you need each day here: https://www.muscleandstrength.com/tools/bmr-calculator

Then subtract ~250-500 calories from that number to create a deficit and aim to eat that many calories each day.

Hope this helps!

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Posted Mon, 10/02/2017 - 15:30
Owain

When the reps drop e.g Deadlift are you suppose to increase the weight ?

JoshEngland's picture
Posted Tue, 10/03/2017 - 08:42
JoshEngland

Hi Owain,

Yes, increase the weight you use as the reps decrease.

Hope this helps!

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Posted Mon, 10/02/2017 - 13:32
Robert

Could anybody provide a link to a good diet plan that works best with this workout routine. I'm male only 67 kg, 177 cm. I really need to gain weight but struggle with that.

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Posted Thu, 09/28/2017 - 19:57
Brert

This is by far one of the best workouts ive done. Ive completed the ten week process a couple of time everytime I have Ive gotten stronger.

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Posted Wed, 09/27/2017 - 00:41
Matthew

Can I do just crunches at home on Wednesdays?

JoshEngland's picture
Posted Wed, 09/27/2017 - 08:34
JoshEngland

Hi Matthew,

Sure, I don't see why not.

Hope this helps!

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Posted Tue, 09/26/2017 - 03:10
Daniel aldgatecool

Can u do 4 days in row then 3 days off

JoshEngland's picture
Posted Tue, 09/26/2017 - 13:32
JoshEngland

Hi Daniel,

You can if that is the only way your schedule permits, however, it is not ideal.

Hope this helps!

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Posted Wed, 09/27/2017 - 23:58
Daniel aldgatecool

Alot of info online most ppl are saying need to do each muscle twice per week for natural ppl i have no idea as been on 5 day split for ages

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Posted Mon, 09/18/2017 - 09:09
Afiq

Hi..i had played gym for a year more or less..but i couldnt find a good plan to increase my mass.. is this a good way for bulking?

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Posted Sun, 09/17/2017 - 23:01
bashar

Hello
I have question
Can I do upper chest workouts only?

JoshEngland's picture
Posted Mon, 09/18/2017 - 08:54
JoshEngland

Hi Bashar,

Sure, you could. But if you want a well defined chest, you'd be better off sticking to multiple angles.

If your upper chest is a weak area, try performing upper chest exercises to begin your chest day. This will allow you to move more weight and won't jeopardize the development of the rest of your chest.

Hope this helps!

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Posted Fri, 09/15/2017 - 02:22
Arik

Hello, Josh:
Great information. I'm a competitive powerlifter, but would love to adopt a routine like this for my hypertrophic work and weight loss. I'm just curious about the pace of the workout. The routine says it's clocked for 50 minutes. With approximately 24-25 sets per workout, that leaves about 2 minutes for each set, plus rest and plate changes and moving to different stations and whatnot. Is that a typo, an estimate, or does the routine actually call for a really quick pace like that? I'd love a little clarification.

Also, what kinds of percentages would you recommend for some of these rep schemes--i.e. for the Bench 10,8,8,6 rep sets?

Many thanks in advance,
Arik

JoshEngland's picture
Posted Fri, 09/15/2017 - 08:36
JoshEngland

Hi Arik,

The time duration is just an estimate. It will vary from person to person depending on rest periods.

For hypertrophy training, you want to keep rest periods short, between 30-60 seconds. Taking that into consideration, you should be able to finish this workout in well under an hour.

Hypertrophy training generally calls for the trainee to utilize 75-85% of their 1 rep max.

Hope this helps!

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Posted Tue, 09/12/2017 - 18:54
Michael

For bench press, some biceps exercises, deadlifts and squats with witch every set I have to decrease the reps should I also increase the weight or not?

JoshEngland's picture
Posted Wed, 09/13/2017 - 08:58
JoshEngland

Michael,

Yes, as the reps decrease you should increase the weight you use.

Hope this helps!

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Posted Tue, 09/12/2017 - 16:51
Thabit

what best protein should I take during my meals to build up muscle

JoshEngland's picture
Posted Wed, 09/13/2017 - 08:58
JoshEngland

Hi Thabit,

So long as you are eating an adequate amount of protein during the day (recent research suggests 0.72g per lb of bodyweight) and you're eating in a calorie surplus, you'll build muscle.

With that said, whey protein and casein protein are great ways to get supplemental protein into your diet if you struggle to consume enough protein during the day.

Check some of these out:

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

Hope this helps!

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Posted Tue, 09/12/2017 - 02:04
Ahmed

can this workout used by anyone, regardless their fitness level ?
and would be OK to add 20-30 minutes cardio after completing the cardio to improve fat burning ?

JoshEngland's picture
Posted Tue, 09/12/2017 - 08:39
JoshEngland

Hi Ahmed,

This program is written with people who have plenty of weight training experience in mind.

It might benefit you to start off with a beginner program prior to taking on an intermediate and/or advance program.

Check out all of our beginner programs here:

https://www.muscleandstrength.com/workouts/beginner

Hope this helps!

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Posted Fri, 09/08/2017 - 22:43
Jonathan

If I want to lose fat but also gain muscle, what would be the recommended diet plan for me in terms of calories? Will this program help me lose fat and what kinda cardio should I do on off days?

JoshEngland's picture
Posted Mon, 09/11/2017 - 08:36
JoshEngland

Hi Jonathan,

It depends on your starting point. If you are an underweight beginner looking to bulk up and burn fat, then eat in a slight caloric surplus. If you are an overweight beginner looking to build muscle and lose fat, eat in a slight caloric deficit. If you aren't a beginner, pick one goal. It is nearly impossible to accomplish both at a certain experience level.

Find you caloric needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Add or subtract ~250-500 calories depending on you goals and aim to eat that many calories daily from mainly whole food sources (lean meats, veggies, fruits, oats, grains, beans, etc). Do that consistently and over time you will see results.

Hope this helps!

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Posted Wed, 09/06/2017 - 18:21
Jonathan

If I wanna lose fat but also gain muscle, should I subtract or add calls to my daily calorie intake?

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Posted Wed, 09/06/2017 - 15:55
Jonathan

I feel like because I'm eating a lot, I'm also gaining some fat and weight. Is this normal and if it isn't, how do I regulate this?

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Posted Wed, 09/06/2017 - 14:36
Jonathan

Is playing basketball for an hour or two and working Abs a good off day?

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Posted Tue, 09/05/2017 - 23:48
Neil Powell

How much cardio do you recommend when bulking?

JoshEngland's picture
Posted Wed, 09/06/2017 - 09:58
JoshEngland

Hi Neil,

I'd recommend doing cardio for 20-30 mins at least 2-4 times a week to remain heart healthy regardless of your goals.

Whether you're bulking or cutting will depend far more on your diet and daily calorie intake than how much cardio you do. If you're bulking make sure you're taking in more calories than you are burning. +500 calories above maintenance should do the trick.

Hope this helps!

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Posted Mon, 09/04/2017 - 17:04
Jonathan

2 questions... How much less should my incline be than my regular bench and can I substitute close grip or any other bench press for decline???

JoshEngland's picture
Posted Tue, 09/05/2017 - 09:05
JoshEngland

Hi Jonathan,

The difference between the 2 lifts will vary from person to person. If it helps, I've noticed a 20-30lb difference between the 2 in my own training over the years.

And yes, this workout is only a template. You're more than welcome to sub it out for any bicep exercise you prefer.

Hope this helps!

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Posted Sun, 09/03/2017 - 09:13
Carter DeRosia

Can I put biceps and triceps together to make an arm day. In total be 5 days

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Posted Sat, 09/02/2017 - 18:38
Carter DeRosia

Can I change up the rep ranges to focus strength on some exercises?

JoshEngland's picture
Posted Tue, 09/05/2017 - 09:03
JoshEngland

Hi Carter,

This program is simply a template. You are more than welcome to alter it to better fit your needs and workout goals.

Hope this helps!

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Posted Tue, 08/29/2017 - 19:10
Jonathan

Does it matter if I do a different variation other than concentration curls?

JoshEngland's picture
Posted Wed, 08/30/2017 - 09:43
JoshEngland

Hi Jon,

This workout is only a template. You're more than welcome to sub it out for any bicep exercise you prefer.

Hope this helps!

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Posted Tue, 08/29/2017 - 12:48
Gayan

hi,
you done realy great job.
thank you.

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Posted Wed, 08/23/2017 - 04:19
Eric

Hi,

I would like to start this program, however i workout at home. regarding both Seated Row and Close Grip Lat Pull Down in the back section, how I modify? is there an exercise I can do with free weights or additional pull ups in a different angle?

Thanks for you help.

JoshEngland's picture
Posted Wed, 08/23/2017 - 09:13
JoshEngland

Hi Eric,

The easiest subs would be barbell row and wide grip pullups. But you can always find additional potential exercise subs in our exercise database. From there you can filter it by muscle group and equipment you have available to use.

https://www.muscleandstrength.com/exercises

Hope this helps!

JoshEngland's picture
Posted Thu, 08/31/2017 - 08:39
JoshEngland

Hi Eric,

My go-to replacements for the hamstring curl would be either Nordic hamstring curls or leg curls using a swiss ball. Nordic hamstring curls will require you to have a partner hold your ankles or something sturdy you can hook your ankles in. And of course, the other would require an exercise ball.

For leg extensions, I'd either go with a squat variation. Sissy squats mimic a similar movement pattern, however they can be tough and risky to perform.

Hope this helps!

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Posted Wed, 08/30/2017 - 13:42
Eric

Hi Josh,

I stated the program this week and so far it looks great. Since I workout at home, which exercises can be used to replace leg extension and leg curl?

Thanks again

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Posted Fri, 08/25/2017 - 11:40
Eric

Hi Josh,

Thanks for your support. Just to make sure, on the set with the different rep count such as 10,8,8,6 I should increase weight each set and on the constant rep sets I should keep the same weight? Did I understand correctly?

10x

JoshEngland's picture
Posted Fri, 08/25/2017 - 16:14
JoshEngland

Hi Eric,

You are very welcome! Yes, that is correct. With this workout, you want to increase the weight as the reps go down.

Hope this helps!

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Posted Mon, 08/21/2017 - 10:41
JuneJay

Hey Read your Workout Plan and I'm intereseted to do this. Regarding with the weights should I go Progressive Overload?

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Posted Sat, 08/19/2017 - 22:42
Tom

So, is this routine meant to be fixed weight unless otherwise noted, and then just using a 60 second rest so the reps fall to match what's listed? If that's the case, should the last set of each lift be to failure?
Thanks for the help.