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Workout Summary
Build Muscle
Split
Advanced
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male
Download WorkoutWorkout 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 |
| 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 |
| 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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3.3K Comments+ Post Comment
Is there a particular diet plan that I can follow alongside this workout routine?
Hi Josh , just to clarify, is it okay that I perform legs/chest &triceps one day and then the next day shoulders/back & biceps?
Hi Nathan,
Personally, I'd recommend 1 days rest in between training legs and back, and 1 day rest between training chest and shoulders.
I just wanted to check one thing.
There are a few exercises you have where the reps go down, e.g. The barbell bench press reps go from 10, to 8 twice, then 6. It does the same thing with the Tricep Extensions except this time it tells you to add weights as you go for lower reps. Is it only for the Tri Extension I should be doing this? Or should I do every exercise where the reps go down the same way?
Hi Lee,
Any exercises where the reps decrease you should increase the weight used.
I know many people say you should work muscle groups twice a week for max growth. Does this program work the muscles hard enough to generate quality mass?
I am wondering this exact same thing
What about weights in the same exercise ?
Increasing weights in every sets
or fixed weights in every sets and increasing every week ?
Hi Hisham,
Either way works. Do whichever you're more comfortable with.
On sets where the reps decrease, move up in weight.
Sir can you suggest me some workout to reduce fat from lower belly and quadratus lumborum
Hi Nazmul,
You can't pinpoint where you lose fat. The best approach to fat loss is a calorie deficit for an extended period of time.
Put down the bag of my friends
Very impressed with this site,IS THERE AN APP I CAN DOWN LOAD?
Hi Nathan,
We do not have an App, but each workout has a free downloadable PDF.
Hi. Do you burn fat and build muscles following this plan? My body fat percentage is 20% currently. Is this suitable for me? My goal is to build muscles and lose fat to reach 10%.
Do you have the cutting plan as well? Thanks.
Hi Ali,
Sure, you can use this program while cutting. Just be sure to eat in a calorie deficit.
Hi,
Can this workout be done in this format;
Monday -chest/tri
Tuesday - off
Wednesday - back/bi
Thursday - shoulder/forearm
Friday off
Saturday-legs
Sunday off
Repeat
What would the differences be between this and the current workout, regards to strength, muscle mass, tiredness, effectiveness etc?
I just think having been training for three years, maybe 2 days on,1 off and 2 days again is a little advance, what do you think I should do? (Only 1 week in,well today is Friday/legs , so still gonna have the weekend of and see how that feels)
Quick question, considering the rest time is 30-60 seconds between sets. For the compound movements and maybe some other larger lifts not fully isolated, can you take longer rest, if you are trying to move larger weight for them reps. More like a strength sort of approach but with hype trophy as well. Would this have any impact on the program effectiveness?
Hi Yus,
You can take longer rest periods if needed.
Is the current order of the program optimal for muscle mass gains? I was wondering if you swap the legs and shoulder workout around should that cause any difference? Considering that already worked chest day tri day Monday(involving some shoulder through chest excercuse movements, feel a little trained) but if swapped then that also means that two days are inbetween the shoulder and chest. Could you please help us out?
Hi Yus,
The program is simply a template, please feel free to alter it in whatever way best fits your individual needs.
Hi there, do you have to increas the weight every week To make a good progression? Or increas the sets?
Thnx!!
Great post. Do you recommend increasing the weight for each of the sets for every exercise?
Hi Abdul,
As reps decrease, increase the weight used.
hlo
plz give me advice how to gain weight without taking any supplement?
thankyou
Hi Vikas,
Simply eat more calories than you burn.
We can bro...By adding of protein like , eggs etc...
Ok. Great program. Only one day of cardio? How many minutes? And after the 10 weeks program. What program will I’ Be doing? Thank you.
Asking again for a second time. How many minutes of cardio? And after the 10 weeks programs, what program I’ll be doing? Thank you.
C'mon man... lol. Do whatever amount of cardio you want but just get out there and do it. Also, just move onto another program. You're an adult, make some decisions on your own like a big boy
How many surplus calories do you suggest while using this workout?
Thank you!
Hi Austin,
250-500 should do the trick.
Hey great program. Just finished this week. What would you recommend for the next program?
Would you recommend some sort of lower weight routine or co tune with a mass building one?
Thank you!
Hi Andrew,
Depends on your individual goals and experience. I'd recommend checking here for a program that aligns with what you hope to accomplish: https://www.muscleandstrength.com/workout-routines
Hello Coach! So I am from Iraq and I am looking for a good fitness body workout routine. which includes getting big and ripped but also cardio. Can you help?
I have been loving this workout so far. Just a follow up question. Leg day is pretty short. If this is taking relatively 30 minutes is that too fast?
Id add leg pressee 3 sets 8,8 6 and maybe hack squats 3 sets of 8 to 6
Then you should be about 1 hour
hi im 130 pounds and roughly 5ft10 I'm trying to gain weight but nothing seems to be working
Hi Lock,
Give this a read: https://www.muscleandstrength.com/expert-guides/muscle-building
Hello sir, I purchased from you dietary supplements zma, optimen, muscle pharm xl masse gainer knowing that I am 1.87 cm tall and weight 74kg do these supplements help me to increase the weight and is there a better complement and what is a sports program to increase weight? Thank you
Hi Seif,
They can help, but the best way to gain weight is to ensure that you are in a calorie surplus. Make sure you are eating more calories than you are burning consistently over time.
Hope this helps!
What's the difference between military press and machine shoulder press? if they're similar, can I just repeat the military press? (I don't have the shoulder press machine)
Hi Aghyad,
Machine is a little more isolated, but you can perform a different press variation if you don't have the necessary equipment.
Hope this helps!
Hello, could you help me a bit? I am a 5'11 basketball player, but I only weigh 155 pounds. I'm also skinny-fat. What is the best workout on this site to get me ripped and strong legs to get a better vertical jump?
Hi Brant,
Give this one a try: https://www.muscleandstrength.com/workouts/power-training-workout-for-in...
It is designed to improve athletic performance.
And what program should I do to cut the skiiny fat and bulk up at the same time?
Why is there only 3 exercise for triceps 2 of which are basically almost the same?
Good day, I'm wondering if we could switch the workouts for Tuesday & Wednesday? Tuesday shoulder & forearms, Thursday back & biceps. Thanks
Hi Jerry,
That should be fine.
So are suppose to do the same workouts every week for 10 weeks straight