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
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
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
Exercise Sets Reps
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
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
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


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
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
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
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12


About The Author
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2.2K Comments+ Post Comment

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Posted Sun, 05/23/2010 - 15:01
Tom Woznica
For chest and triceps do you go through all the exercises for set 1 and then do it again for set 2 and so on or do you finish one exercise and go on to the next?
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Posted Sun, 05/23/2010 - 20:21
Finish one exercise and move on to the next.
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Posted Sun, 05/23/2010 - 21:38
Tom Woznica
alright thanks
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Posted Fri, 05/27/2011 - 08:50
hi... ive been going gym for a bit but only realised about protein carbs ect, iv been eating breakfast - porridge - dinner -- 2 tuna sandwiches -- tea -- chicken -- and then toast or cerial at night... what should i improve on? i need a diet
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Posted Thu, 07/07/2011 - 00:28
Here's a good diet that I used---if you're looking to lose weight, this helps. I also do a 4-day weight lifting cycle to build muscle...so I'm losing weight and building some muscle...hopefully that's what you're trying to do. Anyway, here's the diet: Breakfast: Spinach, cheese, mushroom omelette, made of 1 egg and some egg whites. Whey protein shake and 1 glass of water. 2 hours later, I have about 2 or 3 handfuls of mixed nuts. Lunch (2 hours after nuts): Chicken Caesar salad (I make my own). I make the salad on Sundays filled with carrots, celery, romaine lettuce, peppers, grape tomatoes, and cucumbers. Everything I get is organic (non-organic has been found to lead to system failures and obesity). The chicken I boil in water and then cut up and put in the fridge. 2 hours later: Fruit salad made of blackberries, raspberries, blueberries, pineapple, strawberries, and grapes. 2 hours later: More fruit or nuts..that's typically my snack. Dinner: Either more of the salad, or sometimes I make a bean/cheese burrito. I found that this works...and it's actually really tasty. I love salads, so I love eating this stuff. Also, I have a champion juicer; I juice every 2 days and make a vegetable juice of carrots, celery, cucumbers, beets, and a little ginger. It definitely gives me lots of energy. You can even find one of these on ebay for like 50 bucks. I also drink lots and lots of water and tea all day. On top of the weight lifting, I use the eliptical machine every day for about 1 hour. Hope all that helps...good luck.
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Posted Thu, 04/19/2012 - 05:54
Hi Sean I follow nearly the same program as you I train three times a week weights hitting most of the major muscle groups. I also use the eliptical most days. I split the hour with one 30 minute session in the morning and one at night. I am trying to increase calorie burn during the night. I was worried that this may be too much. I have oats in the morning. Do you use any protein powders. What heave your results been like? Very Interested to know as I have been following for several weeks now and would like to know what is down the track.
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Posted Tue, 06/05/2012 - 19:18
frannie mando
well what will happen is your going to burn out the muscle because not enough proper rest
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Posted Mon, 06/25/2012 - 10:08
Hey Sean, dont you get tired of eating the same things everyday? And shouldnt you be eating more meats? Idk much about nutritional stuff and im gonna try your diet here but im just tryin to get some ideas of when the best time is for like carbs, protien, etc.cause once i no that i can rotate some different foods in lol i run about 3 miles a day n lift (routine ^) for about an hour a day. Any help would be awesome! Thanks.
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Posted Sat, 08/11/2012 - 04:09
Look up a book call "Nutrient Timing" by Ivy Ph.D. It explains all the stuff you need to know about supplements and diet for sports nutrition.
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Posted Fri, 09/06/2013 - 03:12
Is there a book for muscle mass?
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Posted Sun, 12/07/2014 - 16:28
paul caldwell
You need carbs before bed preferably to stop your body eating into your muscle etc while your sleeping the best option would be a whey prote in with casein befor bed as casein is a slow burning carb and will last you throughout the night as for more meat it's not massively important as you can get the protein etc from other sources like fish eggs nuts and whey proteib
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Posted Wed, 09/19/2012 - 01:25
hey guy- i'm starting out -n- female bodybuilding. sounds too yummy 2 pass ^up! a must. way to b- thanks for you guys inspiration- amanda
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Posted Fri, 04/05/2013 - 11:22
kassie coolahan
I found that this helped me a lot its easy cheap and healthy thnx for the help
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Posted Thu, 04/03/2014 - 12:36
"non-organic has been found to lead to system failures and obesity" - which studies completed by whom have proven this?
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Posted Sat, 07/30/2011 - 04:58
" tuna sandwiches aint gonna cut it mate. I'm a small lad and I work my way through 6
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Posted Sat, 12/03/2011 - 13:07
You should probably read up on mercury buildup through excessive predator fish consumption. Its a very serious health risk and you could fall victim to heavy metal poisoning.
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Posted Sun, 03/04/2012 - 17:52
It's true tuna consumption everyday is bad did it for long time being cheap and lazy was never formally diagnosed with mercury poisoning but didn't feel top notch have stopped since
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Posted Tue, 03/04/2014 - 13:32
Hank Jones
Tuna is high in selenium. Selenium binds with mercury and passes through your system. No study has ever proven that eating a lot of tuna or any other fish can hurt you or having mercury amalgam fillings. Mercury compounds such as methyl mercury are what cause you harm.
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Posted Wed, 10/16/2013 - 15:23
Heavy Metal rocks! Black Sabbath, Judas Priest, Iron Maiden!!!
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Posted Thu, 09/29/2011 - 17:04
try not to eat cereal or toast at night as these store carbs and carbs are used as energy. try to cut down on carbs after 3pm. try eating pasta for dinner and going to workout in the afternoon
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Posted Mon, 11/07/2011 - 11:54
Are you serious? Pasta is a carb unless you're just eating the sauce. Please think before you give terrible advice.
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Posted Wed, 11/09/2011 - 13:49
without lecturing you in basic high school science.... i am hesitant to tell you that pasta sauce is 90% carbs. FYI and take a page from your own book: DONT GIVE TERRIBLE ADVICE.
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Posted Wed, 08/29/2012 - 05:53
Having carbs for dinner is a great idea for mass building, the stored glycogen and insulin spike will lead to increased muscle/fat which are both essential to strength gains i.e. testosterone production, slight gh release. To increase growth hormone production consume some red meat/high fat foods before bed as well. Protein consumption is best during the morning to restore levels in the liver, and of course pre&post workout. Have simple carbs in the morning like fruit and complex carbs in the evening, (breads&vegetables) and fats throughout the day (fish oil,butter,meats) with majority at night.
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Posted Mon, 06/30/2014 - 21:56
Dinner= 12 noon. stop trolling.
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Posted Tue, 03/06/2012 - 14:12
Actually carbs are okay until around half 4 depending on your metabolism and whether you're bulking or cutting, our dietary needs differ for most. but you are right with what you're saying, we are just all different :)
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Posted Sun, 10/06/2013 - 20:06
Most on here need to do a little more research, the timing of the food intake is not of importance when it comes to weight gain. If you eat at 10 pm or 10 am your body does not make fat any different. The key to this issue is quanity of the foods you eat throughout the entire day. Do not worry so much about when you eat but more about how much and what.
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Posted Fri, 02/08/2013 - 18:06
U say stop eating carbs after 3 then you tell him eat pasta for dinner.... Which is it
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Posted Thu, 04/18/2013 - 21:51
If you want to build up muscle mass the best way to do it is to eat 6 full meals a day, eat until you can't eat any more. It will be hard at first, you might be able to eat 3-4 meal day then as you workout more you will be able to eat more. Buy protien powder, Glutamine, and amino acids. Very important to eat before you go to sleep and when you wake up. My two friends and I have gained over 20 lbs in the last 10 weeks, mostly muslce but some fat of course, and go to the gym at least 5 times a week. Don't do some long 2 hour workout like many people do. 4 exercised per muscle group is plenty and maybe to muscle groups a day tops.
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Posted Thu, 06/13/2013 - 16:10
I'm really fat, do seriously need 6 meals a day to build muscle mass? Won't my body just use the existing fat?
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Posted Sat, 06/29/2013 - 21:31
6 'full' meals a day is generally for skinny people looking to build mass. It sounds like you're looking to loss weight and build muscle, so you'll want a different diet to this one. Although 6 meals a day is still a good idea, as it will help to engage your metabolism and keep your body fuelled. however you'll want to have smaller portions, maybe have 3 main meals (high in protein, still some carbs for energy and vegies of course) and 2-3 snacking meals a day just to keep your body fuelled and metabolism going. snacks might just be a banana (most underrated fruit) and a handful of nuts, or a SMALL salad and chicken wrap. You'll have to do some research on the diet, i can't help you with the actual portion sizes. Make sure you're drinking plenty of water, have a glass with every meal. get lots of rest (thats when your muscles do most of their recovering) and stay away from the pub and junk food.
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Posted Mon, 12/01/2014 - 00:13
Thank you snake that sounds like a good plan i naturally eat alot and im skinny trying to get up to 200 pounds for football in college but body is mostly muscle now but i cldnt gain any weight my body suddenly stopped but im try to eat more like you say some reason i keep losing weight thanks for the tips
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Posted Tue, 05/07/2013 - 20:06
I think the confusion is that in some areas people call lunch dinner and dinner supper. If that's the case here, then it makes sense.
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Posted Fri, 03/08/2013 - 11:01
I'm just throwing this out there, some people call lunch, dinner and the last meal of the day is supper.
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Posted Sat, 08/17/2013 - 21:35
Peter Madrigal
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Posted Fri, 07/04/2014 - 06:46
Ey man carbs is important for energy eat pasta cut down on white bread and lot of proteine if you want the strength an indurance to keep your body going keep a balanced diet its the best!!!!
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Posted Wed, 04/18/2012 - 10:47
Hope you found a diet by now.. If this finds you in the same position you were last year, there are several things you can improve on based on your body type and what you are trying to accomplish. I was 208 with 22% bodyfat on Jan 1st of this year.. Now i'm 174 with around 12% Bodyfat. My diet was 84 days with no deviations.. up to 8 meals a day high protein, high fiber, medium carbs, and natural fats.. Hitting your Macros are crucial if you want to see results.. Starving yourself is going to result in loss of fat, but also loss of muscle.. So Spacing out porridge in the morning and then dinner at night makes no sense because your body is going into hibernation mode everyday and slowing your metabolism down.. You want to speed it up and each about every 2-3 hours.. During my diet i stayed away from Fruits because your body produces natural sugars and you don't need the extra, especially if your goal is to lose weight.. Search the Kris Gethin 12 week program and follow, you'll love the results.
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Posted Tue, 09/18/2012 - 09:36
Hi Jake, I have my own diet down and all the supps. I just hit week 2 day 11 of the Kris Gethin 12 week program and am finding the 20mins Cardio before and after just crazy and doing it 3 days in a row my legs are beyond sore and am considering stopping his program. I think that, that is way to much cardio even during a workout in such a small time frame. What warm down exercises did you do or how did you push through all the crazy cardio.
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Posted Mon, 06/03/2013 - 00:01
You didn't say how tall you are.
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Posted Sat, 08/17/2013 - 21:33
Peter Madrigal
Calculate your caloric maintenance and increase your calories each week till you see at least 1pound up in your weight each week. and find out what your macros are (Carbs Proteins Fats). You don't need to eat every 2-3 hours. Intermittent fasting has proven that.
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Posted Mon, 01/16/2012 - 04:00
Steve, Will this workout work on me since I'm skinny and has fast metabolism?
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Posted Thu, 02/23/2012 - 23:54
Bob Builde
You would need to follow a consistent bulking diet also. To get big you must eat big.
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Posted Sat, 03/24/2012 - 07:55
also steve, what kind of diet would you recommend while doing this 10 week program? like what would you wanna eat.
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Posted Mon, 04/09/2012 - 21:10
Dallas Whitfield
can you still get ripped bye doing this expercise. I want to gain mucle but dont want the bulk from eating alot what should i do
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Posted Fri, 06/01/2012 - 11:26
I'm 47 I do a similar workout but don't feel as though I've fatigued my muscles enough I know I'm older (metabolism) but I wanna BULK & get ripped Abs are worst area I'm from Louisiana & I like to eat what I want I need a good diet I can stick too & any advice on workouts By the way I out work ALL the 20 somethings in the gym! I refuse to lose 2nd place ain't gettin' it! THANKS
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Posted Sun, 06/02/2013 - 23:59
Just a heads up for everyone I've been in the fitness industry for about 11 years. cert apex nutrition along with American Fitness Professionals and Associates. I've been looking on here for different workout routine ideas for myself. I couldn't help bit notice all the advice, although some ok, some just going with what they find is the trend at the time. DR. Atkins died and his program was a fad diet mostly for people that do not exercise! If you look at the top of the program its a 10 week mass building routine although very basic. Now a lot of nutritional questions. I feel compelled to reply sorry Scott that it was on your post not pointing you out hoping this is for the masses. I never blog. This is basic and can still be ripped apart but hopefully get you guys on the correct track. If you are weight training, remember muscle is a catabolic tissue that will assist in the fat burning process, however you cannot spot reduce fat, so unfortunately the last place to go is the midsection since your body takes from the head and toes and work toward the middle leaving that last, hence why everyone or most is trying to get that mid-section slimmed down. Now biggest thing!!!! (Which is unfortunately why I'm looking at routines) Be consistent in your workouts, your diets, your rest and recovery!!! 40/40/20 - 40% Protein (1.5-2gms per pound of body weight) 40% Carbs!!!, and about 20% Fat, NOT!!! Non-Saturated fats, but healthy fats. Yes eat 2-3 hours a day and lean works both for hard-gainers like myself as well as for weight loss. The spike in metabolism will help with fat loss, while it will also keep in the calories to gain muscle mass. We aren't looking for weight loss but more of body-fat loss. So get your BMI checked and get off the scale! If going on one every couple weeks as a gauge fine but do not obsess over it! Its all about caloric expenditure and how your body utilizes the calories. How many calories you take in to what you're burning off. Now keeping mind when I said do not jump on the ad band wagon of less carbs being good unless you're a diabetic then speak to a nutritionist personally, as the carbs can convert to insulin. So everyone keep researching and don't take whats on the internet as true unless you get the same from multiple sources. Everyone's body is different and may respond differently that is why there are trainers and nutritionists. DO NOT say you don't need one, the best body builders and athletes in the world have both! Make sure to change up your workouts so you don't hit a plateau. Diets should be live-able, pal-able, and maintainable otherwise you will not stick with it. I hoped this helped eat your carbs boys and girls!!! Years ago everything was low protein, then low sugar, low fat, now low carb. Don't buy into the hype! Good luck!
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Posted Tue, 07/10/2012 - 22:21
What's a good/next level workout to do once you finish this 10 week program?
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Posted Wed, 01/30/2013 - 19:12
ramon lopez
is that four set of ten repetition on every body mass as chest, triceps, back, bicep, leg, shoulder. that i am so stress of my mine because i have been learn it so fifty five minute is good max workout.
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Posted Thu, 02/14/2013 - 15:21
By finish the exercise do you mean complete all of the sets of that exercise before moving on to the next exercise?
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Posted Wed, 05/08/2013 - 11:59
How much rest between each set? Any advice for rate of lifting? ie, 10 seconds up and down vs. explosive movements?
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Posted Wed, 10/30/2013 - 01:55
Usually in muscle gain workouts you'll look for 60s to 90s break between sets, and 2-0-2 for tempo meaning 2 seconds down - no break - 2 seconds up. Keep in mind you are trying to do heavier weights than with endurance training hence the longer breaks. Hope that helps