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

Workout Description

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.

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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
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
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
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

Wednesday - Rest Day/Cardio

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
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10

Note: 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
Calves
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12

Weekend - Rest

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4.4K Comments
Abdel
Posted on: Mon, 04/08/2024 - 11:22

I want to add an extra day doing chest and back together on Saturdays because I am tall and I think I need extra back and chest workout for aesthetics. Do you think it is a good idea and if yes what exercises should I do that day

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Roger
Posted on: Tue, 04/09/2024 - 20:18

Hi Abdel, how long have you been training, or are you new to working out? That answer can help me answer your question better.

Anthony
Posted on: Sun, 04/07/2024 - 22:20

I am a beginner to the gym, I know my way around the gym and proper form due to spots but that’s about it. I am trying to bulk up and get stronger for basketball and I know I need to eat bigger and eat more protein, is there a diet plan you recommend that goes well with this plan? Or should I go for a different plan. Thanks!

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Roger
Posted on: Tue, 04/09/2024 - 20:17

Hi Anthony, thanks for choosing M&S! This guide can help with the diet portion. The training here should be exactly what you need.

https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...

Nathan
Posted on: Tue, 04/02/2024 - 09:05

I'm looking for a new program to start and this one caught my eye. The recommended days are M/T/TH/F, but the schedule that works best for me is M/T/W/TH. Is it okay to not having the break day in the middle? I want to make sure that I am able to get the most that I can out of the program. Thanks!

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Roger
Posted on: Thu, 04/04/2024 - 05:42

Hello Nathan, are you new to training or have you been at it for a while?

Muhammad Arsala...
Posted on: Sat, 03/30/2024 - 12:29

I have started 10 week muscle gain program . My belly will go slim or should i do crunches after these exercises on prescribed days . Kindly guide me . I want to make slightly body shape and slim my belly . I have tried all exercises but at certain belly didnt drop it stop in some inches . My current waist is 38 i want to make it 32 or 34 with gaining muscle .

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Roger
Posted on: Sun, 03/31/2024 - 07:47

Hi Muhammad, if you're concerned about slimming the belly, then you should focus more on your diet and cardio than muscle building. This training program will still help, but you can learn more about diet and cardio here.

https://www.muscleandstrength.com/expert-guides/fat-loss

Shashank kulshrestha
Posted on: Wed, 03/27/2024 - 12:10

Hii as i am beginner i am not getting repetitions mentions in work out plan

Some where it is mentioned as only 8 and set 2 this means we need to do 8 rep. In each set or total rep in 2 sets . Some where it is mentioned as 10,8,8,6,4 this is understood plz clear

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Roger
Posted on: Thu, 03/28/2024 - 20:42

Hi Shashank, maybe I can help with this.

When you set three sets of 10 reps, the workout would go like this.
Set 1 for 10 reps, rest.
Set 2 for 10 reps, rest.
Set 3 for 10 reps.

You can either stick with the same weight or increase weight for each set, depending on how strong you are feeling.

When you see 10,8,8,6,4, the sets will go as follows.

Set 1 - 10 reps, rest and add weight.
Set 2 - 8 reps, rest and either stay with this weight or add weight.
Set 3 - 8 reps, rest and add weight.
Set 4 - 6 reps, rest and add weight.
Set 5 - 4 reps.

I hope this helps. If you have any further questions, let us know.

Jesse Galang
Posted on: Sun, 03/24/2024 - 13:03

I know this is about building muscle, but my question is what are you doing for your core and getting some muscle built in the abs

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Roger
Posted on: Tue, 03/26/2024 - 19:41

Solid point, Jesse. Here is a link with several ab and core options. Pick any workout and feel free to do two workouts a week, either with a workout on the schedule or on an off day.

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

Thanks for reading M&S!

Regan Nieuwenhoudt
Posted on: Thu, 03/21/2024 - 13:38

Thanks for this programme, enjoining it so far. Can you kindly suggest a routine for the cardio day wednesday

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Roger
Posted on: Tue, 03/26/2024 - 19:38

Hi Regan, thank you for reading M&S. We have plenty of options here, and we like for you to make these routines your own. So, here is a link of several cardio options for you to choose from.

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

Regan Nieuwenhoudt
Posted on: Fri, 03/29/2024 - 03:21

Thanks Rob, this is highly appreciated!

Regan Nieuwenhoudt
Posted on: Sun, 03/31/2024 - 02:19

Sorry, meant to say thanks Roger

Rahul
Posted on: Mon, 03/11/2024 - 17:56

These workouts have 8-9 exercises per day, should we do them all, or choose 4-5 out of them

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Roger
Posted on: Wed, 03/20/2024 - 20:59

You do them all, Rahul. If you're a beginner, then start by doing the first four exercises, then add one exercise to each workout as you feel you're capable of doing so.

Aaron Warren
Posted on: Tue, 03/05/2024 - 14:46

I am beginning a bulking cycle using this workout. My calorie intake for my goal weight is 4000 calories per day. Do I need to eat the same way on rest/non-training days as I do on days that I am in the gym?

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Roger
Posted on: Wed, 03/13/2024 - 08:36

You do, Aaron. The non-training days are when you're recovering and those calories will be put to good use. Keep it consistent.

Joshua Brothers
Posted on: Tue, 03/05/2024 - 06:34

Do u go up in weight each set or stay the same with all sets

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Roger
Posted on: Wed, 03/13/2024 - 08:33

It works either way, Joshua. I prefer to go up in weight each set to a top weight that results in failure, but you don't have to.

Cody
Posted on: Fri, 03/01/2024 - 12:04

Why only do legs once per week. Most fitness influncers do them 2-3 days a week

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Roger
Posted on: Sat, 03/09/2024 - 20:30

If you train them hard enough, once a week is all you need.

Flip
Posted on: Thu, 02/29/2024 - 15:41

Cant really superset shrugs and
upright Row.
I shrug 225 on a squatbar for 10
Reps.
No way i can upright row that.
I think most people will shrug alot
More then thy can upright row.
Even with dumbells its imposiblle.

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Roger
Posted on: Sat, 03/09/2024 - 20:26

They don't have to be supersetted with the same weight.

Jacob
Posted on: Wed, 03/20/2024 - 10:08

It says DUMBBELL shrugs, and upright row is with a BARBELL. All you'd have to do is put the weight on the bar for your rows and then have the dumbbells nearby for the shrugs. Easy peasy, lemon squeezy! Just figured you might have misread or something and wanted to clear that up, since Joshua didn't. Lol

Joshua Brothers
Posted on: Wed, 02/21/2024 - 10:32

Do you stay at the same weight for each set or increase weight.

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Roger
Posted on: Sat, 02/24/2024 - 07:40

Up to you. I would suggest starting light and working up to a top weight. If you want to use the same weight, that is fine too.

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Roger
Posted on: Wed, 03/13/2024 - 09:05

Hey Ed, I try to push myself to increase weight weekly, but that won't always happen. So, I try to increase reps on those days. As long as you're either improving or at least not moving backwards, you're on the right track.

Ed
Posted on: Thu, 03/07/2024 - 01:53

What weight do you recommend on starting at? Do you go up every Rep or do you go up weekly?

Alessandro Marcelis
Posted on: Wed, 02/21/2024 - 03:12

Hi! How much rest is recommended between sets? And are there any alternatives for leg curl and leg extensions? Maybe lunges and stiff legged deadlifts?

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Roger
Posted on: Sat, 02/24/2024 - 07:39

Rest for 45-60 seconds between sets, and those alternatives would work well. Good luck!

Sly Becker
Posted on: Mon, 02/12/2024 - 12:56

Hi, I would like to make a comment on the leg workout. For me it seems to be too short. The legs muscles are the biggest ones but you only plan to do 11 sets (without calves) while you have foreseen 14 and 15 sets for chest and back respectively. Why you do not add at least couple of leg press sets?

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Roger
Posted on: Thu, 02/15/2024 - 18:31

Hi Sly! I didn't write this one, but I agree with your assessment. I would add both leg presses and stiff-legged deadlifts or lunges for similar sets and reps. Thank you for pointing this out.

siddh pav
Posted on: Mon, 02/12/2024 - 03:38

How long does workout take for everyone else, for me its 1hour and a half?

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Roger
Posted on: Thu, 02/15/2024 - 18:29

How long are you resting between sets? If you're taking extended time, this may be why it's taking longer. Not sure what everyone else's experience is, so I will leave this up for others to answer.

Reece Hill
Posted on: Fri, 02/16/2024 - 05:10

Will 90 secs in betweens sets it usually takes 45 but with longer an hour

Hashem
Posted on: Sun, 02/11/2024 - 00:41

Hello
Thank you for this great workout
I want to ask :
I have dumbells and bar only at home and i need a
Workout schefule to build muscle .. im 5'9 and 154 lbs
Im an athelet but this is going to be my first time dealing with weights

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Roger
Posted on: Thu, 02/15/2024 - 18:28

Hey Hashem, thanks for reading M&S! There are plenty of options here that will help you based on equipment you have access to.

https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...

Javi
Posted on: Mon, 02/05/2024 - 19:16

Hi! I just started going to the gym, i'm 24yo 192cm tall and weigh 65kg, i'd like to gain a lot of mass/volume, my questions are:
1. Is this the ideal program for me as a beginner? (I've already tried a week and i feel like I could do more reps than indicated)
2. For mass gain, how many days a week is the ideal of training (I could go every day to the gym but maybe that makes my body not be able to recover enough from last day)
Thank you in advance, awesome program btw!

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Roger
Posted on: Thu, 02/15/2024 - 18:27

Glad you like the program, Javi. Thanks for reading M&S!

This is a great program for you. I would suggest sticking with this as is. There is enough time for recovery and you can push it hard on the days you train. Definitely do NOT train every day. Hope this helps!

Sheldon
Posted on: Mon, 02/05/2024 - 07:35

I want to lose weight while building alot of muscle mass. Is this a good plan for me ??

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Roger
Posted on: Thu, 02/15/2024 - 18:26

Hey Sheldon, I would focus on something to help you get shredded while keeping your protein high to preserve your muscle as well as possibly build more. A program like this would help.

https://www.muscleandstrength.com/workouts/8-week-fat-incinerator-workout

Michael Stubbs
Posted on: Tue, 01/30/2024 - 05:54

I’m on week 8 and enjoying this 10 week programme, but just wondering why 5 sets on the deadlift ?

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Roger
Posted on: Wed, 01/31/2024 - 11:55

Hi Michael, the extra sets can be used for both warming up and getting your form right. The last three sets are your big ones. Hope this helps!

Justin
Posted on: Fri, 01/26/2024 - 18:48

Yes just starting this mass training liking it a lot however I am working out at home but I do have the weights dumbbells and barbells and jump rope and all that was wondering if there a sub for leg curls cuz I don't have the machines but I i can do leg extension and all that though

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Roger
Posted on: Tue, 01/30/2024 - 09:04

Hi Justin, if you have resistance bands or can get your hands on any, you can do standing leg curls with those. I found that works great. Outside of that, you can do any of the exercises we have in our Exercises section. These would all serve you well.

https://www.muscleandstrength.com/exercises/hamstrings

Zack gauthier
Posted on: Fri, 01/26/2024 - 15:15

If i still wanna bulk but i finished the 10 weeks is there another work out i should go for? Btw ty for this workout.

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Roger
Posted on: Tue, 01/30/2024 - 09:02

You can either give this a second run, or you can try one of these. Zack. This link has several options for you to consider based on your new goals.

https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...