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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Posted Mon, 12/05/2016 - 18:17
Sarath

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

can you suggest exercises for this routine. i am a hard worker in gym. i want to gain muscles. beacause i dont know what are the type of exercise for this routine??

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Posted Fri, 12/02/2016 - 16:04
Nigel

I'm ditching this program, this is my sixth week I am not stronger or muscular and their five meals a day plan make me gain unnecessary weight this is BS

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Posted Fri, 12/02/2016 - 16:23
JoshEngland

Hi Nigel,

Sorry to hear that man. Not every workout is perfect for each individual. I've provided a link below to some of our other workouts that you can give a try.

Also, 5 very big meals, as this program lays out, isn't very specific. You've really got to track your calories and macros to see the progress your hoping for. I've provided our BMR calculator and our expert guide to lean mass below. The BMR calculator is a great starting point to figure out your caloric needs. The lean mass guide outlines how to properly acquire mass with minimal fat gain.

https://www.muscleandstrength.com/workout-routines

https://www.muscleandstrength.com/tools/bmr-calculator

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

Hope this helps!

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Posted Thu, 12/01/2016 - 09:13
Hardy

Can i add deadlift and lunges in legs workout?

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Posted Tue, 11/22/2016 - 20:30
Rene Enriquez

What should I do about cardio? Or should I do my own cardio routine.

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Posted Tue, 11/22/2016 - 13:36
John

I am a bit confused, do I need to increase the weight of for example dumbbell ... in east sets?

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Posted Sun, 11/20/2016 - 07:50
Ahmad albakri

Hi,

How longtime i can use this workout routine ?

Regards,

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Posted Mon, 11/21/2016 - 09:22
JoshEngland

Hi Ahmad,

You can do this workout for however long you still enjoy doing it. Personally, I like to switch things up every 8 weeks. Doing so helps keep my workouts fresh, new, and enjoyable.

Hope this helps!

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Posted Wed, 11/16/2016 - 17:50
TomCulsh

Hi.
I'm a beginner and about to start this programme, on the reps shall I add more weight (if can) or just stick to the same weight

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Posted Thu, 11/17/2016 - 09:35
JoshEngland

Hi TomCulsh,

Add more weight if you can, but make sure you're doing each exercise with proper form.

Hope this helps!

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Posted Thu, 11/10/2016 - 19:15
Mahmoud k

I'm planning to start the program but I'd prefer to train each muscle on a separate day with a total of 5 days/week any recommendations about sets and reps increase (1)chest 2)back 3)legs 4)shoulders 5)arms). Thanks in advance

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Posted Fri, 11/11/2016 - 08:58
JoshEngland

Hi Mahmoud,

Sure! You could do that. However, it may be beneficial to go ahead and check out other 5 day splits we currently have on the website. I've provided a few of my favorites below. Check them out!

https://www.muscleandstrength.com/workouts/maul-workout

https://www.muscleandstrength.com/workouts/tailgates-and-touchdowns-workout

Hope this helps!

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Posted Mon, 10/31/2016 - 11:42
Michael

I've been following this plan and I do have some lower back pain, what am I doing wrong, and what I can for the lower back pain, in the past week I was feeling pain at lower right back now I'm feeling at low back and a bit higher, are there any exercises that could help me relief the pain?

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Posted Tue, 11/08/2016 - 11:27
Marcus

If you're having lower back pain, then you must be doing a certain excersise wrong that targets lower back muscles (can also be some other excersise where lower back work as a stabilizer). I suggest you find out what excersise(s) it is and that you look up the exact form and technique in order to do it properly. Ive experienced lower back pain and found (I was a noob and still kinda am) I was just not having the right form.

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Posted Thu, 10/27/2016 - 14:19
TommyD

Hi....how much rest time between reps?

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Posted Thu, 10/27/2016 - 14:59
JoshEngland

Hi Tommy,

Shoot for 60-90 seconds of rep during each of these lifts.

Hope this helps!

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Posted Thu, 10/27/2016 - 15:12
TommyD

Hi Josh...do you mean 60-90 seconds of 'rest' between each rep?

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Posted Thu, 10/27/2016 - 15:25
JoshEngland

Tommy,

60-90 seconds in between each set and in between each exercise to set up your next lift.

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Posted Thu, 10/27/2016 - 15:33
TommyD

Thanks Josh!

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Posted Tue, 10/25/2016 - 02:47
Ali

What percentage of my 1 RM should I use as a starting weight? How much weight should I add every week? Am I increasing the weight in all sets with a 10,8,8,6 rep scheme? Also what are recommended rest times between sets? Thank you for your help and sorry for the newb questions lol. I'm coming off a 5x5 program that had an app that micromanaged everything.

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Posted Thu, 10/20/2016 - 13:00
Arito-k

Hello, I am following this workout plan for a month now and I decided to take some protein I bought the muscletech mass tech and I don't know about the doses I must take I'm am 70 kg right now and I workout 4 times a week (Monday Thursday Friday Sunday) I would like to know how many scoops I have to take the days I workout and the days I don't

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Posted Thu, 10/20/2016 - 13:27
JoshEngland

Hi Arito-k,

This will vary person to person. Personally, I consume 1-2 scoops post workout. Check out these 2 resources below, they'll help you decide your protein needs.

https://www.muscleandstrength.com/expert-guides/whey-protein

https://www.muscleandstrength.com/articles/how-much-protein-post-workout

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Posted Thu, 10/20/2016 - 13:36
Arito-k

The days that i don't workout should I just take the morning 2 scoops? They told me to take 2 scoops in the mornings and 2 after workout, but they didn't say about the days that just won't workout

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Posted Thu, 10/20/2016 - 07:26
ASSER El Badrawy

Hi Dear;

What are the recommended weights to be used ( in KG ) please ?
And When i can add extra weight ( Based on what ?

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Posted Thu, 10/20/2016 - 09:20
JoshEngland

Hi,

That will be determined by your strength. It would be hard to give you an exact number without actually being there to watch you lift the weight and perform the exercise.

The goal is to hit the prescribed amount of reps with perfect form without it being too easy or too hard. To find the right weight, pick a weight to test and perform the amount of reps listed. Lets say the rep goal is 10. The weight you pick should allow you to get 10 before failing and the last rep should be challenging. If you only get 9, lower the weight for the next set. If you could've performed 12+ reps increase the weight you're using.

In terms of adding weight, try to move up 5 pounds every week or so, keeping in mind everything mentioned above. If it's too easy, move up more. If it's too hard, remain at the same weight for another week.

Hope this helps!

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Posted Wed, 10/19/2016 - 00:17
Scott

Some great comments here, much appreciated. I was just curious if it would be detrimental to switch the days to Tues-Fri while resting Sat-Mon instead? I imagine I would still be giving enough rest in order for appropriate healing no?

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Posted Wed, 10/19/2016 - 09:23
JoshEngland

Scott,

Sure you could do that if that's the only way your schedule will permit you training. However, training 4 days in a row can be tough on the central nervous system and isn't really recommended for a long duration of time.

I'd suggest looking into either a 3 day split or full body workouts spread out throughout the week.

Hope this helps!

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Posted Mon, 10/17/2016 - 09:42
Hakim

How often should you increase the weight with each set?

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Posted Mon, 10/17/2016 - 10:21
JoshEngland

Hakim,

That will vary from exercise to exercise. On the reverse pyramid sets (where the reps decline with each set), you'll want to increase the weight each set the reps decrease.

For sets with the same amount of reps, you can increase the weight once or more throughout the set. I personally like to increase the weight on the very last set.

Regardless, the most important factor is that you pick a weight that is challenging for you and also try to improve upon that weight week to week.

Hope this helps!

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Posted Sat, 10/08/2016 - 09:06
Arash

Mr josh I got your work out plan. I like it, but in order to get a good result what type of protein powder/supplement you recommend. Where I work I don't have access to fresh meat. My concerns are about completing the daily calories. Can you please share a link where I can find a good diet plan. Thanks in advance

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Posted Mon, 10/10/2016 - 09:21
JoshEngland

Hi Arash,

If you're having trouble getting protein from whole food sources, you could definitely add it in through supplementation. We have several great proteins from various brands. I'll provide the link below. They are all very good.

To answer your questions about diet plans, I'll provide our BMR caculator below, which will show you how many calories you need as well as a diet guide for a fat loss plan and a few clean bulking options. Overall, you want to make sure you're getting in enough calories so that you can accomplish your goals and eat plenty of fresh whole foods full of nutrients so that you can be as healthy as possible. Check these out:

Proteins: https://www.muscleandstrength.com/store/category/protein.html

BMR Calorie Calculator: https://www.muscleandstrength.com/tools/bmr-calculator

Fat Loss Diets: https://www.muscleandstrength.com/articles/fat-loss-meal-plan

Clean Bulking Meal Plan: https://www.muscleandstrength.com/articles/clean-bulk-diet-options-lean-...

Hope this helps!

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Posted Sun, 10/16/2016 - 03:03
jacques

they say whey protein is good

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Posted Thu, 10/06/2016 - 04:13
Diego Lomotan

What will i do if i cant complete 8 chin ups?

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Posted Thu, 10/06/2016 - 09:19
JoshEngland

Diego,

You could use a resistance band for assistance or utilize a partner's help and perform assisted chinups until you are able to complete 8 unassisted.

Or if neither of these are an option, you can break down each set into mini sets until you are able to do the prescribe number of reps.

If you want a visual for the banded assisted chinups, check this video out:

https://www.youtube.com/watch?v=RsKuty7CO64

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Posted Fri, 10/07/2016 - 22:21
Reece

You should practice at pull ups. Buy a door pull up bar and just do as many as possible on a daily basis, or just do pull ups first thing every day when you get into the gym (sorta like a warmup). Eventually you'll start to develop muscle memory and you'll start to get more efficient at pull ups. That's how I built up my pull up strength, when I started, I could do 3! Now it's 15 each set!

You just gotta get the hang of it.

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Posted Tue, 10/04/2016 - 03:33
Markus

Hi,good workout im already follow it. I have a question, i started on September with a piramydal sets 12/6 now i switch to a 10-8-8-6, next workout should be a pure power strenght workout like 5x5? I want understad more about if include pure strenght workouts is a good idea and for how long i have to do it.
My goal is gainlean mass, im in a surplus calories. After 4 weeks of mass we have to switch to a strenght workout or we can continue to follow mass workout.

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Posted Thu, 09/29/2016 - 17:39
Matthew

Hey guys, when would you recommend adding the dead lift to this routine?

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Posted Fri, 09/30/2016 - 13:07
JoshEngland

Matthew,

This particular program isn't written to include deadlifts, but you could certainly add them onto either your back day or leg day whenever you feel like your muscles are ready for the additional stress.

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Posted Tue, 09/27/2016 - 11:45
Pratik

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.

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Posted Thu, 09/22/2016 - 02:31
Dale Charun

I want to know whether this 10 weeks program is good after a month training schedule
To gain muscles

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Posted Thu, 09/22/2016 - 09:24
JoshEngland

Yes, it is.

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Posted Fri, 09/16/2016 - 17:45
Darius Ley

Is it alright to split this routine into every other day, due to work (24 hour shifts, supporting people)?

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Posted Wed, 09/21/2016 - 17:01
JoshEngland

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.

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Posted Wed, 09/07/2016 - 14:48
masood

can anyone tell me which routine to follow after completion of 10 weeks?

Thanks

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Posted Wed, 09/21/2016 - 17:03
JoshEngland

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

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Posted Thu, 09/22/2016 - 02:58
masood

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!

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Posted Thu, 09/22/2016 - 09:22
JoshEngland

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

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Posted Fri, 09/23/2016 - 01:43
masood

Thanks for advice Josh,

I'd go for complete abs routine on my rest days.

Thanks again

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Posted Mon, 08/29/2016 - 08:51
Remco

Hi
Is it helpful to add at leg day the romanian deadlift aka stiff deadlift? For my hamstrings

Remco

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Posted Thu, 09/22/2016 - 09:23
JoshEngland

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.