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
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

2.4K Comments+ Post Comment

No Profile Pic
Posted Wed, 05/18/2016 - 20:37

Should I alternate muscle groups during the workout, or should I do the exercises in the order they are presented on the website? I.E, when I'm doing back and biceps, should I do all of the back exercises, and then all of the bicep exercises, or should I do every other?

No Profile Pic
Posted Tue, 05/17/2016 - 23:22

What weight should u start at or are u suppose to work up to the max in the last rep

No Profile Pic
Posted Tue, 05/17/2016 - 16:58

Why 8 reps instead of 10 then going to 8? Doesn't 10 increase size more. 8 is happy medium between power and size?

No Profile Pic
Posted Thu, 05/05/2016 - 09:24

Are we increasing weight each set or no?

No Profile Pic
Posted Mon, 05/02/2016 - 08:37

Should I add core in on any days or will these excercise so maintain core strength .

No Profile Pic
Posted Thu, 05/05/2016 - 13:02

Dear David,you can add just 20 mins more in this workout plan to strengthen ur core do any 2 exercises for abs for 2-2 sets..that's it ,good luck for ur future bro

No Profile Pic
Posted Mon, 05/23/2016 - 14:08

what days should i add core work or can i do it every day??

No Profile Pic
Posted Mon, 05/23/2016 - 14:09

what days should i add core work or can i do it every day??

No Profile Pic
Posted Thu, 04/28/2016 - 00:47

what 5 meals a day should i eat? or can i eat anything?

No Profile Pic
Posted Sat, 05/14/2016 - 06:38

if you wishing to put on muscles,, focus on high protein and carbs rich diets,,,consume healthy fats...

No Profile Pic
Posted Mon, 04/18/2016 - 20:35
Tony Surdo

Okay, a couple questions:

Should I be going up in weight as I decrease the reps?
How long should I rest in between sets?
Should I train each body part individually on a day (ex: All chest then all tris), or should I alternate?

Thanks to whoever responds.

No Profile Pic
Posted Sat, 05/14/2016 - 06:37

Yes.. increase weight every set while you reduce the reps... But the technique is very important on how you do it.. So dont increase weights to a level where your technique goes wrong...

Train each part individually, however you can even alternate the workouts in your next week... shock your body for best results with different excercises. once your body gets used to the same workout technique, the results get slower... cheers

No Profile Pic
Posted Sun, 04/17/2016 - 18:20

are there any lower back exercises here?

MikeWines's picture
Posted Mon, 04/18/2016 - 09:49

Exercises to specifically target the lower back? No.

Exercises which will still sufficiently challenge the lower back in positions of both anti-extension and anti-flexion? Yes - bent over row, pullover, squat, chinup, military press.

No Profile Pic
Posted Sun, 04/17/2016 - 13:43

Hi im on my 6th week of this programme ive gained muscle but im starting to look like a body builder how can i keep to this programme but get lean with it im also on promax lean protein shake the ripped version ive definately gained muscle im now lifting 8kg dumbells instead of 3kg

No Profile Pic
Posted Mon, 04/11/2016 - 22:08
Michael Phillips

Hello. I am coming to the end of the 10week course and have seen some great results in this time. The spit routin suits my lifestyle. Can you anyone recommend a new program to continue on my journey that helps with getting more mass.
Thanks in advance

No Profile Pic
Posted Sun, 04/10/2016 - 17:41

This looks like a great program for building muscle. Why is it that there's no deadlift in the exercises? Can I include deadlift on back or leg days? And if possible how many set and reps?

No Profile Pic
Posted Sat, 04/09/2016 - 21:29

How many reps on the excercises?

No Profile Pic
Posted Thu, 04/07/2016 - 12:43

Hey guys...i ve been doing this program for a week now...are you sure that is good a weekend coldown....i would like you to give me something for saturday or something for wednesday pls

No Profile Pic
Posted Thu, 05/12/2016 - 12:39

I know three days a week sounds like a lot on a cool down but becides doing some extra cardio on wensday I wouldn't recomened doing much more. you don't want to overtrain and resting is honestly more important than lifting. if you lift without getting the accurate amount of rest then your most likely going to miss out on some inches. your body needs to heal its self

No Profile Pic
Posted Thu, 04/07/2016 - 04:47

Hey Mike I've recently started this program after casually gyming with the wife for about three months. Already seeing results. I saw somewhere the you can sent it in a PDF. Could you send me one. Gfrost36@gmail.com

No Profile Pic
Posted Sun, 04/03/2016 - 09:41

I am female im on this programme doing it for 3 weeks now eating protein also im eating muscle moose in evening for slow release protein building muscle but not losing a lot of fat am i doing something wrong any one got some tips for this thanks im 5 ft 6 and my bmi is 20% also i weigh 63kg

No Profile Pic
Posted Wed, 04/06/2016 - 09:20

Try triset no rest between 3 exercise for example shrugs upright row and lateral raise , do 1 set of each with no rest , or squat, leg extension and leg curl. with this arrange you will raise your heart rate and will burn more calories so your BMI and body fat will go down

No Profile Pic
Posted Thu, 03/31/2016 - 09:24

About the weight,
should i increase the weight after each set ??
I'm asking for ( descending pyramid reps ) and also ( fixed reps ). Thanks.

No Profile Pic
Posted Sat, 03/26/2016 - 04:41
Sandeep Ganesh

Hi I'm 16 years old. My height is 5'7 and weight is 58kg. I trained in my home and playground for around 1 year. I was then 70 kg. My problem is that my belly and obliques and back fat is remaining. I'm like a skinny-fat guy. Should I follow your 10week compound exercise only and some else to reduce abdominal and chest fat. Thanks.

No Profile Pic
Posted Fri, 03/25/2016 - 15:44

How much weight would you recommend adding each week? Also, is it okay to stick with the same workouts throughout a ten week period? I would think to change up the chest day to using dumbbells after like 5 weeks. Please let me know how I should follow this program. Currently 6'0 175lbs and around 12.5% BF. I would like to put on 5-10 more pounds of muscle/mass. Thanks!!

No Profile Pic
Posted Thu, 03/24/2016 - 11:07

I see that it is a 10 week workout but the same workouts through the whole program, won't my body get used to it after a month or so and should change up the workouts?


MikeWines's picture
Posted Thu, 03/24/2016 - 14:27

No. A 135lb back squat is entirely different than a 185lb back squat. Adaptation can occur through more than just changes to exercise selection. "Muscle confusion" is entirely pseudoscience at best and a terrible misrepresentation of actual science at worst. Get stronger every session and only worry about changing exercise selection every 3 or 4 months (if even that).

No Profile Pic
Posted Wed, 03/30/2016 - 13:46

thank you for the response, is there a recommended weight increase per week? or whatever you can handle to reach the amount of reps?

MikeWines's picture
Posted Wed, 03/30/2016 - 14:09

If you're fairly new to training, you might be able to increase the weight fairly linearly at 5lb/week for a number of weeks but intermediates might only get a 5lb jump every 2-3 weeks and advanced athletes will likely need more advanced forms of periodization and thus they won't be making weekly jumps, it will likely be undulating or conjugate training.

No Profile Pic
Posted Thu, 03/17/2016 - 08:47
Marcus Gran

Can I add hanging knee/leg raises at the end of every day? Or will this impede?

MikeWines's picture
Posted Thu, 03/17/2016 - 10:55

Every day? Your core does much more than just spinal flexion. If you're looking for ideas on what to add for your core training, start here: https://www.muscleandstrength.com/articles/understanding-core-training

Then go here: https://www.muscleandstrength.com/articles/ground-based-training-for-a-s...

No Profile Pic
Posted Thu, 03/17/2016 - 07:17
Marcus Gran


I'm 18, 130lbs and 5ft 10. I have worked out before, but I don't think I know how to follow a meal plan. How many calories per day would i need to consume in order not to lose weight, but gain weight (healthy)

MikeWines's picture
Posted Thu, 03/17/2016 - 10:53
No Profile Pic
Posted Thu, 03/17/2016 - 19:48

I had the same problem, I was 5'8 152 lbs..... I tried to do a clean bulk, which is extremely difficult. I was eating close to 6,000 cal a day Clean. Then a bodybuilder told me do a dirty bulk, I didn't want to do this naturally thinking I would get fat and not big. But I did a dirty bulk for 3 months all the while upping my cardio to 5 days a week doing HITT on the Treadmill and Bike. I was taking in almost 15,000 cal a day....But I didn't gain Fat,because I was training 6 days a week with 5 days of cardio. I went from 152 lbs to 179.4 lbs my muscle mass and strength it amazing. After that 3 month bulk I have only ate clean and continue to do so. I have managed to cut my body and keep the weight.......

No Profile Pic
Posted Wed, 03/16/2016 - 18:50

Hi Mike
Is the weight used on most exercises the same for all sets? I was looking through and only one tricep exercise mentioned adding more weight, so I just wanted to make sure before I start the program. Also, what are the recommended rest times like for most of the exercises? I ususually rest more on the heavy compound movements, like 3+ minutes, but know that shorter rest intervals are usually considered better for hypertrophy-type training.
Thank you for helping me out!

MikeWines's picture
Posted Thu, 03/17/2016 - 10:50

For the exercises which use a descending pyramid (10,8,8,6,4, etc.), you would increase weight as you decrease reps.

For rest times, I would keep them pretty consistent with 2-3 minutes for the compound movements and 45-75 seconds for accessory work.

Sometimes I think it's counter intuitive to keep track of minute things such as rest periods. As you progress in your training, you should be able to accurately gauge when you're ready for the next set based upon your breathing cadence and heart rate.

Again, some may disagree but I think it's more important to listen to your body rather than go by some arbitrary number on a stop watch.

No Profile Pic
Posted Fri, 03/11/2016 - 19:28

Hi Mike
So basically I've decided to get active and improve my lifestyle and get physically active .
I'm 20 years old, I'm about 1.6m tall, weighing roughly 60kgs.
I have started gyming, doing cardio daily in order to get fit and improve my stamina .
I have an eating plan adopted from this site.
I would like to take a supplement because I have a fast metabolism however I live in South Africa and there's not a variety of brands . The more frequently available brands are USN, EVOX, Nutritech and Muscle Pharm (And some other brands).
So for a beginner what would you suggest?
I'm looking for a shake to consume while I'm at work, I work in a call centre so I'm sitting down most of the time and seldom have time to consume all of my daily meals.
Please help

MikeWines's picture
Posted Tue, 03/15/2016 - 10:19

Supplements aren't necessary. They are exactly what their name implies: "something that completes or enhances something else when added to it." Supplements are progress enhancers, not progress starters.

Start here: https://www.muscleandstrength.com/expert-guides/muscle-building

No Profile Pic
Posted Fri, 03/11/2016 - 16:06

Hey dude. I,d like to start this routine. But no abdominal exercise .can i add those exercises to your program? Tnx for ur answer

MikeWines's picture
Posted Tue, 03/15/2016 - 09:59

You can provided it doesn't drastically impede your recovery or take priority over other more important elements of the program.

No Profile Pic
Posted Wed, 03/23/2016 - 09:22

Hey Mike! I was once told by a previous trainer/bodybuilder that abs should be last (after size is achieved) He told me your routine and increase will reduce your waistline and tighten your stomach automatically (especially if you achieve the V ), b'cos tightening the abs to soon will reduce blood flow to the rest of your body muscles and slow your gain. So after size is achieved, then stay with your routine, but Now, add your abs routine.

MikeWines's picture
Posted Wed, 03/23/2016 - 09:59

That might be some of the most ridiculous broscience I've ever heard. That is not even close to being remotely true.

No Profile Pic
Posted Mon, 03/07/2016 - 18:44

Loving this routine, I'm in week 6. Also hitting biceps and triceps with 1-2 excersises on leg day. Get fit or die tryin'!

No Profile Pic
Posted Tue, 03/01/2016 - 22:00

I've Seen a few people asking about a Pdf version of this work out. If you would like a copy that I threw together, send me an email. I will send you a Pdf and an editable excel file. mb(gr)aphics 4 4 @gmail. c om (take out spaces and parentheses)

No Profile Pic
Posted Wed, 03/09/2016 - 12:37

would love a copy

No Profile Pic
Posted Wed, 04/20/2016 - 22:07

I would love a PDF as well, thank tou!

No Profile Pic
Posted Fri, 02/26/2016 - 11:30

I was using routines from another page and was irritated by their set up. Every day on an entirely different page. Waiting for it to load and all that is an unnecessary nuisance and I remembered how I would have screen grabs of routines f I'm this site. I came back to this page to find that you seem to be doing something similar with the "swipe right to see more info". Stuff... Why is this? Trying to get moreover page hits? Just want to force users to visit the site every time? Is this a deliberate attempt to stop users from using screenshots? Or is that convenience loss a byproduct of some other motive?

No Profile Pic
Posted Sat, 02/27/2016 - 17:32

Rotate your device to view it in landscape mode, idiot.

No Profile Pic
Posted Thu, 03/03/2016 - 11:10

oh Im the idiot huh? sure...