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
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

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2.3K Comments+ Post Comment

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Posted Tue, 07/28/2015 - 11:37
Musthaq

If I want to do deadlift on my back day.i want to do first or last

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Posted Wed, 07/29/2015 - 10:01
MikeWines

Start with them first.

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Posted Tue, 07/28/2015 - 07:32
jeremy

It is recommended that I eat 5 big meals a day. What should these meals consist of?

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Posted Tue, 07/28/2015 - 09:56
MikeWines

Jeremy,
Start here by determining your calorie intake: https://www.muscleandstrength.com/tools/bmr-calculator

For there, determine how many meals you want to eat depending upon the total number of calories and what you're comfortable with. Then, stick to mainly whole foods but don't be afraid to incorporate a few other "unclean" (that word is a misnomer anyways) options to bump your calories if you can't stomach all of the calories.

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Posted Mon, 07/27/2015 - 11:31
Koi Salmon

Hi Mike, I have been working out for 5 months now and I already lost 40lbs (I was 220lbs when I started. So I am now 180lbs). My goal is to reach 170lbs as suggested by my BMI as my normal weight. I've been doing cardio + lifting weights every weekday. I still have belly fats and and I am just wondering if this routine will actually help me gain more muscle and burn my belly fats at the same time. Your article says I have to eat big at least 5 times a day. I am hoping for your response. Thank you.

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Posted Tue, 07/28/2015 - 10:33
MikeWines

Hey Koi,
First off, congratulations on the weight loss, that's great!

Just keep in mind that BMIs are simply one piece of the puzzle and they don't tell the whole story as they don't account for lean body mass to fat mass ratios, they just examine a ratio of height to weight. So, in the case of someone who is heavily muscled (most football players for example) they will appear to be in the overweight or obese category when in actuality they are just carry more muscle than the average person and there is indeed no need to lose weight. That isn't the case for everyone, but just something to keep in mind.

This is a solid routine but at the end of the day if you want to lose weight, then it will always come down to calories in versus calories out. In most cases (provided you aren't a rank beginner, returning from an extended layoff from training, or using steroids) you'll have a tough time simultaneously putting on muscle while losing fat as each process works through opposite mechanisms.

In short, pick your goal (fat loss or muscle gain), determine your calories, eat according to those goals, and train hard. The crux of most folk's fitness related questions are found in that simple equation.

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Posted Sun, 07/26/2015 - 19:35
Frank

Do you add weight each week? How much should you add at a time? How much rest time in between sets?

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Posted Mon, 07/27/2015 - 09:57
MikeWines

Frank,
That depends on a host of factors but generally yes, you should be trying to progressively overload with every workout. I would shoot for roughly 5lbs and if that seems tough as time goes on then simply try to increase every other week or go for more reps at a given weight instead. There a million and one ways to overload a movement besides just weight.

For rest times I would shoot for anywhere between 90-120 seconds. You can adjust as necessary (up or down) but that's generally a solid starting point.

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Posted Sun, 07/26/2015 - 04:04
moataz

Hi! im just a beginner and i have a slim body without extra fats 180 cm and 73 Kg
is that program is good for me ? my goals is just to have good body look by gaining some muscles
appreciate your advices

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Posted Fri, 07/24/2015 - 04:33
Caroline Leppin

Hi! I've followed another of your workouts and really enjoyed it as well as got results. I'm now following this one but want to ask why there's only one leg day? Thanks, Caroline

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Posted Fri, 07/24/2015 - 10:10
MikeWines

Caroline,
Typically bodybuilding programs are setup in this fashion (i.e. a body part split) in order to allow for more rest after the body part has been hit with high volume.

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Posted Fri, 07/24/2015 - 18:07
Caroline Leppin

Thanks Mike, really enjoy following this site on Facebook. Thanks again
Caroline ☺️

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Posted Fri, 07/17/2015 - 22:27
Joe

What does it mean by doing x number of sets and 10 8 8 6 reps? That sound like a bit, does that also mean after the first set, you add weight?

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Posted Mon, 07/20/2015 - 10:53
MikeWines

Hey Joe,
You are doing a total of 4 sets with 10 reps for the 1st set, 8 reps for the 2nd set, 8 reps for the 3rd set, and 6 reps for the 4th set. You can add weight each set or you can do straight sets (same weight all sets) depending upon what you enjoy and you're goal. The workout will specify which sets call for you to add weight but you can perform all sets that way if you wish.

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Posted Wed, 07/15/2015 - 12:18
Ahmed-Casa

hello evry one
i like this programe , but i just wannet to know what about this one that i am attempting to do please !

D1 - Chest / Triceps
D2 - LEGS / Light ABS
D3 - REST
D4 - BACK / BICEPS / Light ABS
D5 - HEAVY ABS Workout
D6 - Shoulders
D7 - REST

Please tell me if this programe is good for an Ectomorph ( m not a begginer ) 6 mounth of training

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Posted Wed, 07/15/2015 - 03:32
lucky

Hey Mike, I'm a cricket player and I train to be a professional cricketer. I'm a fast bowler. I have mesomorph body, I want to look good in simple words, want to have good fit body. Do u think if I start on this routine will not effect on my fast bowling or on my game? I always wanted to have a fit lean body but I'm not sure by having big shoulders or biceps will or not effect on my game.

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Posted Wed, 07/15/2015 - 09:58
MikeWines

Lucky,
I've worked with a number of baseball players who benefited from strength training but their programs were based upon specificity for their sport rather than stimulating hypertrophic adaptations.

I would shoot for something more along these lines: https://www.muscleandstrength.com/articles/train-like-an-athlete-look-li...

Again, everyone's program will be different depending upon their asymmetries, preferences, goals, sport specific demands, and training experience.

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Posted Mon, 07/13/2015 - 16:19
Ryan

Hey,
Great program, needed a switch from my old one and this seems like a good step up. However I notice no ab workouts are included, any suggestions on what and when to do abs?
thanks

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Posted Tue, 07/14/2015 - 09:15
MikeWines

Ryan,
Check out a few of the exercises in this article (https://www.muscleandstrength.com/articles/understanding-core-training) and give 'em a shot!

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Posted Fri, 07/10/2015 - 23:46
Saida reddy

This plan is good for gym

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Posted Tue, 07/07/2015 - 16:04
daniel

Hey Mike, would this help me if i have a skinnyfat body. I am trying to build muscle and burn fat at the same time. Maintenance calories is 2610 and i eat around 2100 . I am 5'8, i weigh 155 and i consume protein( 1.2 x bodyweight).

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Posted Wed, 07/08/2015 - 12:26
Velikizloca

You can't build muscles and burn fat at the same time. Either focus on gaining muscle first than cutting slowly to burn fat while maintaining muscle. When you are in caloric deficit you can't gain muscle mass.

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Posted Tue, 07/14/2015 - 09:25
MikeWines

Hey Daniel,
This certainly wouldn't be a bad program to start with. However, given your stature, I would recommend that you focus on gaining lean body mass (LBM) rather than cutting calories. If you were to cut, you would find out at the end that you would have much LBM to show for your efforts so it would serve you better to lift hard, eat in a surplus and focus on adding some muscle mass.

Despite what some may say, muscle gain AND SIMULTANEOUS fat loss is possible in a few rare occurrences:
1. Someone who is new to training and unaccustomed to the physiological stimulus.
2. Someone coming back from a long layoff of training - i.e. regaining "muscle memory".
3. Someone who is using endogenous substances (PEDs).

If you're in one of those categories, then up your calories to 300-400 over maintenance and start lifting hard, sleep as much as possible (nap often), and destress your life.

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Posted Mon, 07/06/2015 - 15:33
Franklin

I noticed there's no ab focus in the program. Would it make sense to dedicate Wednesdays to abs? Or will I naturally get shredded abs as I go through the program?

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Posted Tue, 07/14/2015 - 09:26
MikeWines

Hey Franklin,
Ryan had the same question above, check out the article I linked him to!

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Posted Sat, 07/04/2015 - 19:46
George

Hello Mike,
First of all, thank you for the support that you provide to all of us.
If you please, I would like to know, if it's possible to include Hammer Dumbbells in the Biceps workout.
If yes, after which exercise and how many ( Sets and Reps )
Thank you

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Posted Tue, 07/14/2015 - 09:29
MikeWines

George,
Sure, that'd be fine. Feel free to sub it in for either the standing BB curls or seated CG preacher curls and use the same set and rep scheme. I prefer hammer curls for higher reps (12-15) and usually 3-4 sets but everyone is different.

Feel free to experiment, see what works best for you, and most importantly, what you enjoy the most.

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Posted Wed, 07/01/2015 - 16:30
Stephen

My schedule does not allow for any activity on Thursdays. Keeping weekends as off days, would it be wise to make Thursday my one off day instead of Wednesday? So, my schedule would appear as such...
Monday- Chest/Tris
Tuesday- Back/Bis
Wednesday- Shoulders/Forearms
Thursday- OFF
Friday- Legs
Sat/Sun- OFF

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Posted Thu, 07/02/2015 - 09:24
MikeWines

Stephen,
If it was me I would do a 2 ON/2 OFF/2 ON/1 OFF schedule but if your job or social life doesn't allow for that then you could set up your training as above.

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Posted Wed, 07/15/2015 - 09:21
MikeWines

Stephen,
I would put shoulders and forearms on tuesday instead of wednesday to give your triceps and shoulders more rest before chest and triceps on friday.

Also, I would ditch the gym on the weekend. If you want some sort of "cardio" or conditioning, then go for a hike, play pickup with friends, or go find some good trails to mountain bike. Getting outside has psychological as well as physiological benefits.

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Posted Wed, 07/15/2015 - 09:25
Stephen

Thanks Mike! I'm on it.

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Posted Tue, 07/14/2015 - 09:32
MikeWines

Stephen,
If you can complete a bodyweight workout the day after training legs, then you need to either up the intensity or the volume.

No, training a body part once per week isn't the most ideal but if you know you've got an entire week off after training it, you should be hitting an appreciable amount of volume and intensity on your work sets.

Rest and sleep are two of the most undervalued and overlooked components for most trainees. It's not always about doing more; in most cases doing more just for the sake of it does not equate to better gains.

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Posted Tue, 07/14/2015 - 10:20
Stephen

Mike,

Thank you for the reply. I have moved some things around differently. Please let me know your thoughts...
Monday - Legs & Bodyweight/Core
Tuesday - Back & Bis
Wednesday - Shoulders & Forearms
Thursday - off
Friday - Chest & Tris
Saturday/Sunday - Cardio/Core

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Posted Thu, 07/02/2015 - 09:29
Stephen

That's what I'd like to do! My gym isn't open on weekends so the only it could work for me is as such. However, only working legs before two off days seems light. I'll probably add in a body weight routine of some kind. Couldn't hurt right?
Thank you for the reply.

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Posted Mon, 06/29/2015 - 10:52
Nick Kardamis

When the rep sequence is 10,8,8,6, does that mean you do a set of 10, add weight, do two sets of 8, add weight, then do a set of 6? OR does that
mean you add weight for EACH set but the reps go that way? So 10 reps, add weight, 8 reps, add weight, 8 reps, add weight, 6 reps.

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Posted Mon, 06/29/2015 - 15:32
MikeWines

Nick,
You can do either.

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Posted Wed, 07/01/2015 - 09:30
MikeWines

Each is simply a tool in your toolbox. For example, you could modify basically any set and rep scheme by switching from straight sets to a pyramid or reverse pyramid template but the actual layout on paper would look the same (i.e. 5x5).

That could look a variety of different ways:
255x5
255x5
255x5
255x5
255x5

OR

275x5
265x5
255x5
245x5
235x5

OR

235x5
245x5
255x5
265x5
275x5

In the end, you will still accomplish the same amount of absolute volume (sets x reps x weight x distance moved) for each scheme (i.e. 6,375lbs) but certain setups work better in specific situations.

For example, someone who doesn't have a very large recovery capability will likely do better with a pyramid style of training which equates to roughly 2 tough sets and 1 incredibly hard set to finish. Where as someone who can handle more training volume at a higher percentage of their 1-RM would do better with straight sets. Reverse pyramids could be used to accumulate more volume once a set was achieved with a near maximal weight (i.e. 275 in this case) and the nervous system was fatigued.

As I said, they're just tools in the toolbox but you have to known how and when to apply them effectively.

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Posted Tue, 06/30/2015 - 12:10
Nick Kardamis

Basically there's no one "best" way, huh? As long as the stimulus has been made. Do I have the right idea? So all these programs are basic guidelines but nothing is set in stone. I think I'm catching on. My heart is in it, that's for sure. But my brain has been holding me back by analyzing everything to death.

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Posted Mon, 06/29/2015 - 06:47
Arpat

Thank you for providing this awesome program. I'm going to follow your program; however, I would like to lose some fat on my stomach. I'm wondering if I should do cardio after lifting. If I do cardio on my rest day, do I need to consume protein right after the exercise?

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Posted Mon, 06/29/2015 - 09:03
MikeWines

Arpat,
In order to lose fat, you must consume less calories than you burn. If you're in a caloric surplus, you won't lose body fat.

If you wondering about when to eat regarding cardio, that depends upon your preworkout meal. If you've just eaten an hour before your session then there is no need to eat directly upon completion. Not only that, there is no need for a protein shake specifically, you can just eat whole foods.

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Posted Tue, 06/30/2015 - 05:43
Arpat

Thank you Mike
I'm worried that if I don't eat enough calories, I wouldn't be able to gain muscles. I'm 5'9 and I weight 150 pounds. I workout 4 days per week. I eat around 120 grams protein everyday. I consume usually 2500 calories, and I eat less carbs on my rest day. Is it enough for me to gain muscle and lose fat at the same time?

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Posted Tue, 06/30/2015 - 09:18
MikeWines

Is your weight increasing on the scale? No? Then it's time to eat more. I would bump that protein up to 1 gram per pound of bodyweight, ensure you're eating enough fat, and then fill in the rest with carbs.

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Posted Mon, 06/29/2015 - 05:46
Nimmo

I am currently 6`5" tall and weigh 244lbs i am looking to build muscle and define my physique would this be a good program for me?

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Posted Mon, 06/29/2015 - 09:04
MikeWines

Nimmo,
Sure, any program which you enjoy, allows you to work hard, and helps you to stay consistent is the right program for you.

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Posted Sun, 06/28/2015 - 12:15
Gaz

Hi

I don't have access to a gym but I have a barbell, bench and squat rack. Is there anything I can do instead of some of the machine sets?

Thanks

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Posted Mon, 06/29/2015 - 09:10
MikeWines

Gaz,
Most of the assistance work can be completed using bands or valslides (i.e. the equivalent of furniture sliders).

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Posted Sun, 06/28/2015 - 09:17
Ken

Kinda odd you don't have Deadlifts in your back day program considering its a thee mass builder as squats. Any reason for this ?

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Posted Mon, 06/29/2015 - 09:16
MikeWines

Ken,
I didn't write the program but I would definitely say you could include deadlifts on the back day as that's something this program is definitely lacking.

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Posted Fri, 06/26/2015 - 17:37
Conner

Im 5' 7" 115 lbs will this be a good workout program for me?

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Posted Mon, 06/29/2015 - 09:05
MikeWines

Conner,
Sure, any program which you enjoy, allows you to work hard, and helps you to stay consistent is the right program for you.