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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.
| 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
2.5K Comments+ Post Comment
Hey.. tell me some workout of Abs too.. Because i want to build my abs too. And what type of protein food I eat after workout.
I want to know whether this 10 weeks program is good after a month training schedule
To gain muscles
Yes, it is.
Is it alright to split this routine into every other day, due to work (24 hour shifts, supporting people)?
Darius,
You could do that, but this being a 4 day split, you'll inevitably have back-to-back workout days over the course of the week.
Honestly, with your busy work schedule, you may want to look into a good 3 day split. This will allow you to maneuver your workout days around better and allow you to recover from your workouts despite those long working hours.
can anyone tell me which routine to follow after completion of 10 weeks?
Thanks
Masood,
That depends on your goals. If you're enjoying this workout and still seeing progress from doing it, then there is really no need to change your workout program.
However, if you don't, any workout that you think you'll find enjoyable will be a good substitute as long as it's aligned with your goals.
Check out our full database in the link below to find one you do enjoy.
https://www.muscleandstrength.com/workout-routines
Thanks for the response JoshEngland
It's my last week and it was really enjoyable since i gained 4KGs by following this routine, now I am 67 Kg and my height is 172.
My goal is to get 75>80 max and I have planned to stick with this for another 5-6 weeks and see the results. BTW is it good to include abs workout in this program?
Thank you!
Masood,
You're welcome! It sounds like you've got a good plan and are gaining some solid mass doing this program (at a great & realistic rate too). I'd stick with it until you either get bored or stop seeing results.
You can definitely add in core specific work if you'd like to. You could add in a couple short sets of various ab exercises on the days you workout or implement complete ab routines on your rest days (I'd say Wednesday and Sunday would be best given the split).
If you want a core specific workout instead of taking stabs in the dark, check these out:
https://www.muscleandstrength.com/workouts/abs
Thanks for advice Josh,
I'd go for complete abs routine on my rest days.
Thanks again
Hi
Is it helpful to add at leg day the romanian deadlift aka stiff deadlift? For my hamstrings
Remco
Remco,
Sure! You could add rdls into this program no problem. They're great for building the hamstrings and wouldn't add too much stress to your body considering this program only has one exercise (leg curls) isolating the hamstrings.
Could I do + 1 rep on every exercise that has 2 reps ?
Thats what I did and i found great results doing 3 sets instead of 2 amazing strength gains
Yeah I think 2 is few, am going to add +1 rep on every exercise that has 2 reps
Am going to add +1 rep too on every exercise that has 2 reps
Can i add the deadlift on legs day ?
Vehbi,
Sure you could! It'll be tough, because both the squat and deadlift are very taxing exercises. However, several other programs incorporate both on the same day.
If you're going to do this, I'd suggest adding it either before or after the squat (pick whichever you need to improve upon most first). You may also want to restructure this split to where you train legs on Monday when you're muscles are most fresh (coming off the back to back rest days).
Is my workout plan good enough??
Here it is :
Monday - upper chest and biceps
Tuesday - back and triceps
Wednesday - shoulders and traps
Thursday - arms
Friday - legs and abs
Saturday - lower chest and biceps
Any suggestions or critics would be welcomed
Thanks :)
I guess you need to introduce rest days . Rest is the most important factor for growing muscle. Unless the muscle properly healed, your efficiency will not increase.
Here's one which I use :
Mon : Upper chest and Biceps
Tue : Back and Tri
Wed : Rest or light cardio
thu : Leg and triceps
Fri : Shoulder and Biceps
Sat : Lower chest and Shoulders
Sunday : Rest
Now make sure you are doing at least of 10 minutes workout for abs every working day (excluding Legs coz you need every bit of your energy for them) and focus on doing power abs workout on tuesdays and Fridays.
The entire program is a power program. Rest between sets would be minumum. Weight would be moderate to heavy (Make sure you can do at least 10-14 reps on moderate weight and 6-9 reps on heavy workout).
THE MAGIC FOR GROWING MUSCLE : The last few reps of every workout is the key to growing any muscle. Make sure to push yourself till complete muscle failure(excluding the first set of every workout).
Drink plenty of water.
Hope it helps. All the best.
Thanks, but I already started this 10 week workout routine. I am on week 2 right now
I have a very fast metabolism; I have a really hard time gaining both muscle and fat weight. My weight has been 175 for the last 30 years no matter how many calories I take in or how much weight I lift. I have tried all sort of mass gainers, and weight programs. What are your recommendations to overcome this hump and start gaining?
Do you increase the weight after each rep on the exercises that stay the same rep throughout the whole exercise?
Yeah im doing this program for a while now and I'm very pleased. My only concerne is that im gaining fat as well as muscle. Can anyone give me some advices please?
It's normal to gain some fat when bulking. Of course we want to keep that to a minimum. If you think you're gaining too much fat then cut your calories by 200-300 per day. See how it goes for a week or two and adjust from there if needed.
Alright mate thank you I appreciate your advice. Cheers
is this program for people who want to cut and the tone.
No. The title is Mass Building Program. It's for people who want to gain muscle.
What are considered "big" meals? I am trying to reduce my weight while also getting tone. I work all day and don't want to be bringing up to 3 meals to work. Can I supplement with high protein powders?
Good day, would this be good for a starter been working out for 2 months but dont have a program yet.
I think that it is good to teach you how to train all parts of your body with out over doing it. Over training a muscle group can lead to injury and then put you back. I was happy with the range of muscles and could feel I worked the group the day after. I would recommend this work out to any beginner for sure.
Can I make this a three day? How would I combine it to do so?
What about abs? And how often?
What's about rest bitwin sets.........pls rply
1-2 minutes for heavier lifting, 30-45seconds for lighter lifting
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?
What weight should u start at or are u suppose to work up to the max in the last rep
I just began with this schedule too, just fiddle around with the weights a bit until you find the best resistance for yourself. No need to push 30 kg's if it's too much, neither should you do 5 kg's if you can easily do it with one hand browsing facebook haha.
Why 8 reps instead of 10 then going to 8? Doesn't 10 increase size more. 8 is happy medium between power and size?
Are we increasing weight each set or no?
Should I add core in on any days or will these excercise so maintain core strength .
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
what days should i add core work or can i do it every day??
Dear,stephen u can do core exercise 4 times a week,split abs in two days low rep range and two days high rep range with involving both lower abs and upper abs...best of luck for ur future..GROW BIG...
what days should i add core work or can i do it every day??
what 5 meals a day should i eat? or can i eat anything?
if you wishing to put on muscles,, focus on high protein and carbs rich diets,,,consume healthy fats...
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.
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
are there any lower back exercises here?