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Workout Summary
Build Muscle
Split
Advanced
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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
2.8K Comments+ Post Comment
hi my gym doesnt have a seated calf raise machine what can i do instead?
Hi Jacob,
Any other calf raise variation will do the trick. For some idea, check out our calf exercise database below:
https://www.muscleandstrength.com/exercises/calves
Hope this helps!
Hi, is it okay if I workout Tuesday to Friday? Then Sat-Mon are my rest days? Or do I have to follow this schedule strictly? Thanks in advance!
Hi Jhei,
Yes, that would be fine.
Hope this helps!
Hi
Do you recommend if i change leg day for this , all is 4x8-10
Squat
Lunges
Leg press
Romaniam deadlift
Lunges
Claf rise
Hi Chris,
Sure, that'd be a fine leg day. I might lower the volume a bit though by taking out one of the lunge variations.
Hope this helps!
Hey! So I'm currently 320lbs and I was wondering do you think this would be a good workout for me to start off with and also what kind of cardio should I incorporate? Thanks!
Hey, what do you suggest for and during this program?
Abs*
Hi Mike,
You can certainly perform some ab work with this program, although depending on your goals, it might not be necessary. The abdominals get worked indirectly on nearly all compound movements.
If you'd like to incorporate more abdominal work, check out our ab workout database below and find a program you like.
https://www.muscleandstrength.com/workouts/abs
Hope this helps!
Can someone help me with the meal plan for the day. I don't know what to eat in order to gain lean muscle, and how many meals a day, also which supplements will you recommend, and when should I have cheat days. Thank you
Hi Zayat,
Check out our muscle building expert guide via the link below. It's a lengthy read, but it should help answer all of your muscle building questions (including nutrition and supplementation).
https://www.muscleandstrength.com/expert-guides/muscle-building
Hope this helps!
Hi,
currently my weight is 101 kg and my height is 5.8 inch...i have joined gym last week...now i have started exercises as stated above... i am trying to do diet as well....i am ignoring all the heavy fat foods...my diet plan is to have corn flakes/oats for breakfast, rice for lunch and chapati and chicken for dinner... Could you please tell me how much time it will take me to reduce my weight and become completely fit. say as 75 kgs...??? also could you please suggest do i need to take proteins as well ? and i just wanna confirm protein will not increase weight?
Waiting for you reply...thanks a lot :)
Dear Team,
I just started this program this week and i have question about Cardio
so I can do cardio everyday after the work out
because also i need burn some fat
Thanks
Ateeq
Hi Ateeq,
Sure you can. I'd recommend doing some form of cardio at least 3 times a week.
But to burn fat, you need to be in a calorie deficit. Find out your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator
Then subtract ~250-500 calories from that number to put yourself in a calorie deficit to maximize fat loss.
Hope this helps!
For the dead lift and squats set/Rep progression. Do I have to keep the same weight? Or do I increase it as in the tricep extension?
Hi Ali,
Increase the weight and the reps per set decrease.
Hope this helps!
What is the rest time during workout if I follow this schedule?
Hi Rahul,
Try to limit rest periods to 30-60 seconds with this workout program. You could rest up to 90 seconds if you need to, but 30-60 secs is going to be the sweet spot.
Hope this helps! If you try the workout let us know how it goes! Best of luck!
Hi,
What diet plan should I follow with this workout plan?? Please suggest me a full day diet plan.
Hi Diptesh,
It depends on your goals.
Start here to find your calorie needs: https://www.muscleandstrength.com/tools/bmr-calculator
If your goal is fat loss, subtract ~250-500 calories from that number.
If your goal is muscle building add 250-500 calories to that number.
Aim to eat that amount of calories each day through nutrient rich whole food sources.
Hope this helps!
i'm on my 3rd week, im seeing results, hoping big results on the 10th week!
i add weight weekly
1st week i can bench 70lbs only, now i can do 100, thanks for this !
i'll update you on my 10th week!
Hello
I ran this workout for 10 weeks it was good but my problem I have GYNO...so if I change the chest workout with supersets does it help me?
Hi Bashar,
Exercise and weight loss can help with this, though it will take time and consistent effort. You may also want to consider seeing a medical professional who may be able to treat your symptoms.
Hope this helps!
Thanks for your help
What do you think about this workout..if I run it or you have another suggestion??
superset
Smith-machine flat bench 4*8-12
DB press 4*8-12
Superset
Plate loaded machine press 4*8-12
cable cross over high to low 4*8-12
Tri set
Incline life fitness press 4*8-12
Reverse triceps press down 4*8-12
machine fly 4*8-12
Hi Bashar,
You're welcome! Looks like a solid chest day to me :)
Whether it will help cure your gyno or not, I cannot say as I'm not trained to treat that kind of condition. With that said, a program such as this one should help in building the muscles of the chest.
Hope this helps!
Ok I will this workout and see
Thank you for your help
Hi Josh, im doing this program for a while now, i would like to know if i need more lower back exercises or not, im already having a different abs program , also i thik i might have something like ulnar nerve compression and if you know how i can fix that
Hi Arito,
Your lower back gets worked via the deadlifts in the program. If you feel like you need some additional work to achieve your goals, you can add some additional volume if you wish.
As for the elbow pain, you may want to reach out to your medical professional for some additional advice. You can also check out this article for a few helpful tips: https://www.muscleandstrength.com/articles/6-tips-training-around-cranky...
Hope this helps!
Hi I've been doing full body workouts for a while. Now I've been told one body part a week is not good for natural lifters due to the protein synthesis goes away in 48 hours. So you should do each body part 2-3 times a week. So what I'm asking is what are your thoughts on this and is this a good routine for a natural lifter. Thanks
Hi Steve,
Everyone is different and will experience different results from the same workout programs. Exercise is more or less finding what works for you and sticking to it.
Personally, I love full body splits and tend to go with them because I find they work best for me and my schedule. If you are enjoying them and seeing good results, I'd recommend sticking to them.
Hope this helps!
I was wondering instead of taking rest on Wed and weekends, can I do every the other day instead? Is there a particular reason why you break four days into two consecutive patterns?
Hi Simon,
Sure you could do that. But this is a 4 day split, so even training every other day, you'll have to train 2 consecutive days at some point to get all of your lifts in.
There isn't any specific reason other than it opens up your weekends so you can do things outside of the gym.
Hope this helps!
I would like to replace Decline Bench Press with something else so can you give me some ideas how to do it?
Hi Aleks,
Any press variation will do the trick. Or you could eliminate it all together if you really don't want to perform decline bench press. There is still plenty of volume that targets the chest to cause muscle growth without it.
Hope this helps!
So I've been on this program for almost 6 months now and at first I saw much progress for the 12 weeks but I feel I am not seeing the progress for 6 months, is it possible I need to switch the workout up? If so do you have any recommendations because I'm still trying to pack on size. I've tried going heavier but I just keep burning out and doing less reps than what it says.
Hi Josh,
It might be time to take a deload, give your muscles a chance to recover, and reassess your goals. Check out this article:
https://www.muscleandstrength.com/articles/how-to-deload
During that time rethink your strategy. If you want to get stronger, you may want to consider going through a strength phase. If your goal is to add muscle size, you may not necessarily have to move up in weight or change your routine. Maybe try to vary your rep temp and focus more on the eccentric portion of the lift to make the weight you can use more challenging.
Muscle building and strength building are two different goals. They can happen in unison for a while as a beginner, but at some point you're going to have to go through phases where you focus on one or the other.
Hope this helps!
I would like to change deadlift with something else but I dont know what to do instead. Can you help me please?
Hi Aleks,
There's not a good exercise to sub in for that movement pattern, only different variations - i.e. trap bar deadlift, sumo, dumbbell deadlift, landmine deadlift, rack pulls, etc.
If you want an unweighted exercise that trains the lower back you could go with something such as supermans and/or hyperextensions.
Or, if you're really opposed to doing deadlifts for whatever reason, simply cut them out. While it's not ideal, it is still an option.
Hope this helps!
Can machine shoulder press be changed to seated military press?
Thanks
Hi Jon,
Yes, that should be fine.
Hope this helps!
Hi Jon,
Any curl variation should do the trick here. Check out our database of bicep exercises here to find a suitable replacement that you'd like to sub in: https://www.muscleandstrength.com/exercises/biceps
Hope this helps!
Also is there anything i can do instead of close grip preacher curls?
Thanks
I am a beginner. I just wanted to know if there is any program like this that can be done at home using dumbbells as I can't go to gym.
I have been using dumbbells for almost 2 months and unable to get a proper program. I really need help. Thanks
Hi Esker,
Check these out:
https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-ful...
Hope this helps!
Coming towards the end of this routine and am starting to look for a new program to use. Although I thoroughly enjoyed this one and have noticed ridiculous strength and aesthetic gains I am ISO something new and different to avoid plateau and boredom. Any suggestions?
Hi Corbie,
We have loads of muscle building workouts you can check out here: https://www.muscleandstrength.com/workouts/muscle-building
With that said, below are a couple of our more popular muscle building workouts you could look into.
https://www.muscleandstrength.com/workouts/phul-workout
https://www.muscleandstrength.com/workouts/maul-workout
Hope this helps!
Finishing up the 8th week and I've started to look for other programs, but...I can't seem to find anything I like. I've lost about 10lbs using this program, supplementing with Creatine & Protein. Gotten a lot stronger in that time frame, I'm gonna guess it would be alright just to redo another 10 weeks of this? My buddy printed it off when I was 2 weeks into the gym and I've just followed it, didn't realize it was an advanced program haha. He kind of quit the gym while I've followed thru with it. I'm used to this now, and I don't really have concerns about anything right now, nothing specific I wanna work on, so another 10 weeks of this won't hurt huh?
Hi Tyler,
Absolutely. You can preform this program for however long you like as long as it is helping you achieve your goals and you're still seeing progress from it.
I'd recommend taking a week to deload - check this article out: https://www.muscleandstrength.com/articles/how-to-deload
Then come back refreshed and ready to give this program your all for another 10 weeks.
Hope this helps!
WEDNESDAY - REST DAY/CARDIO Can I go for a jumping rope?