10 Week Mass Building Program

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
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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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
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

2.9K Comments+ Post Comment

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Posted Thu, 12/14/2017 - 13:13
Vinod

What if I remove bicep/triceps from current plan and add a different arms plan for 5th day?

JoshEngland's picture
Posted Fri, 12/15/2017 - 09:12
JoshEngland

Hi Vinod,

That would be fine!

Hope this helps!

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Posted Thu, 12/14/2017 - 04:07
Shake

I class myself as a beginner to the gym, I've worked out before but not consecutively. Would this workout be right for me? Also, would you recommend to do 15mins of cardio before each work out as a warm up and do 15mins of abs after every workout?

JoshEngland's picture
Posted Thu, 12/14/2017 - 08:41
JoshEngland

Hi Shake,

This workout is more of an advanced workout. Check out all of our beginner programs here: https://www.muscleandstrength.com/workouts/beginner

Yes, cardio is a great addition to any workout program. Abs may or may not be necessary depending on your goals.

Hope this helps!

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Posted Mon, 12/11/2017 - 20:08
Rohan

Only one specifies add weight so should i assume all the excersises without are same weight for all reps. Like swuats and bench ?

JoshEngland's picture
Posted Tue, 12/12/2017 - 08:43
JoshEngland

Hi Rohan,

Increase the weight used whenever the reps decrease. Progress week to week as you see fit.

Hope this helps!

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Posted Mon, 12/11/2017 - 19:31
Rohan

Hey, I am on a diet so i am not trying to go over my daily calorie limit. Can i preform the full 10 weeks of this workout gain muscle mass while losing fat or should i try to find a full body . I hear those are better for fat burn but i dont want to just maintain and not gain any muscle. Note i can work out 4 times a week.

JoshEngland's picture
Posted Tue, 12/12/2017 - 08:45
JoshEngland

Hi Rohan,

So long as you are in a calorie deficit, you will burn fat. Building muscle requires a calorie surplus, sans beginner gains.

You should be fine performing this workout for fat loss. Full body is generally recommended bc they typically incorporate more compound movements which increases calorie expenditure. With that said, so long as you ARE in a calorie deficit, you'll see the desired fat loss you are after.

Hope this helps!

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Posted Mon, 12/11/2017 - 13:46
Rodney

you say EAT BIG can you go a little more in detail with this? I do oatmeal and a protein shake at 8AM, and a snack at 1030 before I lift, then after I lift I do chicken, rice, veggies and a protein shake, then a snack at 430pm and dinner at 7pm which varies what the wife cooks ... LOL. but what is your idea of 5 big meals?
oh, and my snacks are a can of tuna with a fruit, or another shake.

JoshEngland's picture
Posted Mon, 12/11/2017 - 15:59
JoshEngland

Hi Rodney,

Eat in a 250-500 calorie surplus.

Find you calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Then simply add 250-500 calories to that number and aim to eat that amount each day. The number of meals you eat is somewhat irrelevant if you don't take care of that part. But if you truly want to maximize muscle protein synthesis (what you need to grow), aim to eat around 4-5 meals a day with ~25 grams of protein at each sitting.

Hope this helps!

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Posted Wed, 12/06/2017 - 11:33
Dominik Číž

10 weeks done. What now? Can I continue with the program or should I pick a different one?

JoshEngland's picture
Posted Wed, 12/06/2017 - 14:32
JoshEngland

Hi Dominik,

If you are still seeing results from the program you can definitely continue on with it!

If you want to try something new, check out our workouts database to find the next perfect workout to perform: https://www.muscleandstrength.com/workout-routines

Hope this helps!

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Posted Wed, 12/06/2017 - 00:13
George

Hello Josh , my BMR is around 2500 calories per day , im playing basketball 3 times a week with my team and going to the gym 3 or 4 times the week , im active everyday , the thing is that im 105kg but im 1.92 cm (22years old) , im also stable at my weight for 2 months or more , i have seen difference in my body , my muscle mass has grown , and my body fat is kinda eliminated , but its going pretty slow for that much activity, i want to lose about 10kg until summer ,the truth im eating bad (junk food and other fat food's) , the question is , if i start this 10 week program , should i take any supplement for my body ? like protein or fat burner? and if should i , how much protein should i take? I have to calculate protein scoops equal to calories? less food and more protein = more results? more protein =more weight? im kinda confused ...
P.S. sorry for my bad english

JoshEngland's picture
Posted Wed, 12/06/2017 - 09:02
JoshEngland

Hi George,

For more information on Whey Protein, start here:

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

In terms of figuring out your macronutrient needs, reading this article should help you greatly:

https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Hope this helps!

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Posted Mon, 12/04/2017 - 18:07
Walter

Is it ok if I switch up the leg day on Mondays? I kinda got used to doing legs on Mondays, wondering if that switch would be significant enough not to reccomend it

JoshEngland's picture
Posted Tue, 12/05/2017 - 08:34
JoshEngland

Hi Walter,

You're more than welcome to train legs on Monday. However, I'd recommend moving your back workout to later in the week so you do not train legs and back on consecutive days.

Hope this helps!

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Posted Mon, 12/04/2017 - 08:33
Jay

What is the recommended rest period in between sets?

JoshEngland's picture
Posted Mon, 12/04/2017 - 09:01
JoshEngland

Hi Jay,

I'd go with 30-60 seconds of rest in between sets for a hypertrophy program such as this one.

Hope this helps!

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Posted Wed, 11/29/2017 - 23:34
Daniel mendoza

Can i gain weight on this excersices?? And can i go to gym even i am 14 yrs??

JoshEngland's picture
Posted Thu, 11/30/2017 - 08:39
JoshEngland
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Posted Tue, 11/28/2017 - 03:02
Dennie

After the first two days, I'm extremely sore. I was unable to complete the full workout on chest day. I have been bodybuilding for a year or so now. Do you think this program is perhaps to advanced for me?

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Posted Mon, 11/27/2017 - 05:53
farrukh alvi

Can I add leg press to legs day?

JoshEngland's picture
Posted Mon, 11/27/2017 - 10:22
JoshEngland

Hi Farrukh,

Sure, I don't see why not.

Hope this helps!

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Posted Sat, 11/25/2017 - 14:55
Jonathan

Since this is hypertrophy training, should the reps be more slow and controlled?

JoshEngland's picture
Posted Mon, 11/27/2017 - 10:22
JoshEngland

Hi Jonathan,

In short, yes. For a program such as this one, I'd recommend using a 2/0/2 rep tempo.

Hope this helps!

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Posted Sun, 11/19/2017 - 14:19
erfan

do i have to do this workouts for 4 weeks straight ?
cuz i heard its better if we change the workout or the reps every 1 week to shock the muscle for growth..

JoshEngland's picture
Posted Mon, 11/20/2017 - 09:04
JoshEngland

Hi erfan,

Yes, perform this program for the 10 weeks recommended.

Changing up your workouts every week is an unnecessary practice that has been popularized by other fitness platforms. It isn't necessary. In fact, performing the same workout for phases (8-12 weeks at a time) will allow you to better track your workouts so you can make progress by either increasing the sets performed, reps performed, or weight used for the workout.

Hope this helps!

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Posted Tue, 11/14/2017 - 07:35
Jonathan

Can this workou Be done on a keto diet?

JoshEngland's picture
Posted Tue, 11/14/2017 - 08:42
JoshEngland

Hi Jonathan,

Sure, you can perform this workout while on a ketogenic diet.

Hope this helps!

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Posted Fri, 11/10/2017 - 09:55
Jonathan

Can this workout routine help build muscle even while on a Keto diet?

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Posted Tue, 11/07/2017 - 20:46
Tyler

Hi I’m just wondering if you can provide me a link of the best workout program to get my full body ripped? My weight is 157 pounds and I’m 5’11 I want a sick workout program

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Posted Sun, 11/05/2017 - 09:20
Bobby

No disrespect here, but that leg day is terrible. Why no volume? How can you gain mass without legs

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Posted Tue, 11/07/2017 - 01:38
Lefty

Okey Bobby give us a good leg workout then ?

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Posted Thu, 11/02/2017 - 15:17
Jack Singh

What should my meal plan from morning to night be everyday including drinks to build muscle and size

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Posted Mon, 11/06/2017 - 12:24
Tony

What meals ,drinks and supplements. Should l take From morning to night ,My weight is 175 and 6' feet tall I want to bulk up.

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Posted Tue, 10/31/2017 - 03:22
Jack Thompson

When I the reps are getting lower do I increase the weight?

JoshEngland's picture
Posted Tue, 10/31/2017 - 11:40
JoshEngland

Hi Jack,

Yes, you should increase the weight used as the rep counts decrease.

Hope this helps!

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Posted Tue, 10/31/2017 - 03:16
Jack Thompson

I’m wondering what should my meal plan be a day to gain size and strong muscle. I am 5”10 age 16 and weigh 156 pounds.

JoshEngland's picture
Posted Tue, 10/31/2017 - 11:40
JoshEngland

Hi Jack,

Find you calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Then add 250-500 calories to that number to gain muscle mass. Try to eat these calories through nutritionally dense foods.

Hope this helps!

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Posted Fri, 10/20/2017 - 01:58
Mauro

I was in the middle of my second week of this program when I realized there's no abdominal exercises! Is this intentional or an oversight? Where would I put them in this program? What kind of exercises should I do? How many sets and reps of each?
Many thanks!!

JoshEngland's picture
Posted Fri, 10/20/2017 - 08:35
JoshEngland

Mauro,

Your abs get worked indirectly with the majority of the compound movements within the program. In most instances, depending on your goals, you don't necessarily have to isolate them.

For a better understanding on ab training and getting a 6 pack, check out this article:

https://www.muscleandstrength.com/articles/six-pack-science

Hope this helps!

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Posted Wed, 10/11/2017 - 18:14
Mauro

Hi! I came across your article when looking for a different workout.
Based on previous comments, the rest period between sets is 30-45 seconds. What would be the optimal rest period between exercises?? Many thanks!!

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Posted Tue, 10/10/2017 - 21:55
Ray21

Can i used this program being 2 months already on the Gym? being thin guy to muscular?

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Posted Thu, 10/12/2017 - 13:00
John

You can by adjusting the weight to a level you can handle without cheating. Remember to eat 5x daily. Hardest part is being consistent with food.

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Posted Tue, 10/10/2017 - 07:41
Lefty

Hello Josh.
Can i use this program to lose weight and fat and build lean muscles? My weight is 198 pounds and 5'11 feet .. what do you recommend for me?

JoshEngland's picture
Posted Tue, 10/10/2017 - 09:45
JoshEngland

Hi Lefty,

You can use this program to lose weight sure. The important part of losing weight is making sure you eat less calories than you burn.

Find out how many calories you need each day here: https://www.muscleandstrength.com/tools/bmr-calculator

Then subtract ~250-500 calories from that number to create a deficit and aim to eat that many calories each day.

Hope this helps!

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Posted Mon, 10/02/2017 - 15:30
Owain

When the reps drop e.g Deadlift are you suppose to increase the weight ?

JoshEngland's picture
Posted Tue, 10/03/2017 - 08:42
JoshEngland

Hi Owain,

Yes, increase the weight you use as the reps decrease.

Hope this helps!

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Posted Mon, 10/02/2017 - 13:32
Robert

Could anybody provide a link to a good diet plan that works best with this workout routine. I'm male only 67 kg, 177 cm. I really need to gain weight but struggle with that.

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Posted Thu, 09/28/2017 - 19:57
Brert

This is by far one of the best workouts ive done. Ive completed the ten week process a couple of time everytime I have Ive gotten stronger.