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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
2.7K Comments+ Post Comment
Hi all!
I've got just a question. Could (or should) I move deadlift to leg day instead of back day? I feel that exercise more like leg job.
Thank you!
Hi Michael,
That's one of the most debated workout program questions of all time. Check this article out: https://www.muscleandstrength.com/articles/training-talk-deadlifts
My best advice is to do whichever you feel best works for you.
Hope this helps!
I see on the PDF at the top it has an icon of food and says "Diet Plans" where/how can I see that?
Hi Carson,
We're currently working on expanding our diet plans section and it's homepage should be up any day now. Stay tuned!
In the meantime, here are some great resources about building a diet to check out:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
https://www.muscleandstrength.com/articles/fat-loss-meal-plan
https://www.muscleandstrength.com/articles/clean-bulk-diet-options-lean-...
And here is a link to our bmr calculator - a useful tool to determine your calorie needs:
https://www.muscleandstrength.com/tools/bmr-calculator
Hope this helps!
Hi everyone,
Could (should) I combine this routine with any strength one? Kinda 4 weeks Hypertrophy and 1 Strength / 2 -2 / etc. ?
Great routine anyway! I'll give it a try next week :)
Regards,
Hi Michael,
Sure you can. That form of training is referred to as Daily Undulating Periodization (DUP). We've got an excellent article written by Mike Wines on it. I'd recommend checking it out and seeing how you can incorporate it into your workout plans.
https://www.muscleandstrength.com/workouts/dup-muscle-growth-workout
Hope this helps!
Awesome! Thanks for the article! I'll read it right now :)
Just another question (2 really): What percentage of 1RM should I work with for this routine? And, at decreasing reps excercises, should I increase the weight?
Thanks again Josh!
You're welcome!
Here is another read you might find interesting on a similar concept:
https://www.muscleandstrength.com/workouts/nonlinear-periodization-workouts
With this routine you'll want to use 75-85% of your 1RM on the exercises and yes, you should increase the weight as the reps decrease.
Great!
Quite interesting article, indeed. Thanks for the sharing btw.
And thanks a lot for the quick answer!
Hello
I have question
can I take Barbell, Incline, and Decline Bench Press by Smith???
Does Smith do the same job?
Bcuz with Smith, I can lift more weights.
Hi Bashar,
It is not ideal. I would only sub in smith machine if you don't have access to free weights or if you've been told by a medical professional to do so.
Since free weight options call for more muscles to be involved (due to stabilization of the weight) you'll build more muscle over time than you would by using the smith machine.
Hope this helps!
What will I do in the weekend?
Hi Lenja,
Rest and recover. If you really want to exercise, try a low intensity walk or a nature hike to get out of the gym. Not only will it be refreshing, but it will aid in your recovery.
Despite what most think, gains aren't made in the gym. Sure, the process begins there, but getting your nutrition aligned with your goals, sleeping 7-9 hours each night, and recovering properly is what will help you see the results you desire.
Hope this helps!
I'm currently using 15lbs in using the bench press and for the dumbells 15lbs is that right or wrong?. When will i change the weight of bench press and dumbbells?
Hi Gelo,
Whenever you can perform all of the prescribed reps with perfect form. At that point make a slight increase to the weight you are using.
Hope this helps!
Do I increase the weigths for each set of every excercise or do I use the same weight for each set, but increase it over time?
Hi Nathan,
It's really up to you and what you prefer. Both are fine options to make progress, it just boils down to which do you feel is a more sustainable approach for you.
Simple answer - So long as you are continuously changing a variable of the exercises (such as increasing the weight) over time, you will make gains.
Hope this helps!
This works fine, Thank you!
This program awesame. What can we do after 10 weeks ?
Hi Eyüp,
So, after 10 weeks of running this program take a week to deload. During this week ask yourself the following three questions:
1. Is this program still helping me achieve my end goal (Are my goals still the same)?
2. Am I still making progress with this program?
3. Do I enjoy doing this program?
If you answer yes to all three, you can continue doing this program for another period. If you answer no to any of them, it might be time to find a new workout.
Hope this helps!
There's two issues I have with this program. 1, there are no deadlifts. When training your back or legs deadlifts are very important. 2, upright rows. These should be removed from the program as there is a very real chance of injury. I myself have been using this exercise for quite awhile now and now I have to stop because of a nerve impingement on my right shoulder blade. The more research I do the more I realise that upright rows, even done properly, can cause injury and impingement.
Hi Craig,
This workout is meant to be a template. Everyone is different and reacts/prefers different exercises. It is simply a starting point where you can adapt the program to better fit your needs.
You are more than welcome to add deadlifts into this program and remove upright rows if you prefer to.
Hope this helps!
Craig, I'm having the same injury atm. What are you doing to recover?
Since I took out lateral raises and upright rows ive been good. I changed to doing military presses and arnold dumbbell press when I hit my mid delts. Dont go heavy for awhile. I hope that helps.
Hello
After I finish 10 weeks what I have to do?
Repeat the plan again or what?
So, after 10 weeks of running this program take a week to deload. During this week ask yourself the following three questions:
1. Is this program still helping me achieve my end goal (Are my goals still the same)?
2. Am I still making progress with this program?
3. Do I enjoy doing this program?
If you answer yes to all three, you can continue doing this program for another period. If you answer no to any of them, it might be time to find a new workout.
Hope this helps!
how long should i rest between those sets... thank you...
Hi rebe,
It depends on your own ability to recover in between sets. Personally, I'd aim to keep the rest periods on this workout between 30-60 secs, but you could rest up to 90sec or longer if you need to.
Hope this helps!
Its been eight months since i joined gym and now my body is getting in shape. So I just wanted to ask that from now on wards can I start this program?
Hi Moeez,
First, start by asking yourself, can I perform each of these exercises/do I know how to do them? Then consider the amount of volume you are currently use to. Is it a drastic increase in total amount of reps/sets to take on this program?
If you feel as though you can perform this much volume for each exercise with perfect form for each rep, then I don't see why not.
However, monitor yourself. Really focus on what you are doing. If you notice your form starting to break down, abandon the remaining reps of that set.
Hope this helps!
Can you still build muscle if you use the same weight for the same sets?
Hi Dean,
Yes, so long as you progressively increase the weight you use on each set over time.
Hello everyone
Can i use this program more than 10 weeks?
Hi George,
Can you? Absolutely!
Should you? It depends on your goals and your current state of health.
Hi Again,
I feel like the reps ans sets are not enough for me to feel a pump in my muscles. Should I increase the weight or can I stick to 3 sets with 12, 10, 8 for each exercise.
Thank you in advance.
Charlie
Hi Charlie,
if you do not find the program challenging, I would suggest increase the weight you use per set.
Hope this helps!
Okay i am finally back to the gym after a really long time 1 year + and i am doing general full body workout in my first week so do you think it's a good idea after a week or 2 to jump on that program and yes i haven't been working out for so long and yes i have a idea how to do the exercises so your opinion much appreciated.
Hi,
Was wondering if two chest workouts a week would be too much, or is 1 a week as shown in your routine sufficient? Also, is it not good to switch up the exercises every week or will sticking with the same exercises get me good results?
Max
Hi Max,
You could workout your chest more than once a week if you give yourself enough time to fully recover between sessions (48-72 hrs).
It is not necessary to change up your workouts every week. You need some sort of consistency in your workouts so you can track your progress and make sure you are increasing the weight you use overtime.
Hope this helps!
Hi
Can I do chest or biceps workout twice in week
Hi Murtaza,
You could workout your chest and biceps more than once a week if you give yourself enough time to fully recover between sessions (48-72 hrs). If you're increasing training frequency, you might want to decrease the amount of volume used per each individual workout though.
Hope this helps!
Hi,
I am not sure when to add weight and what weight should I choose.
Thanks
Hi Charlie,
With hypertophy training (such as this program) you'll want to use 75-85% of your one rep max. If you don't know what that is, another strategy is picking a weight you know you can perform the prescribed rep range with. If you get the reps too easy, move up in weight. If they are too hard, move down in weight.
How you choose to add weight is up to you. Some increase weekly, others bi weekly. The important thing is that you DO increase the weight you use overtime. So long as you are continuously increasing weight or the total amount of weight you move per each session, you will see results.
Hope this helps!
Thank you so much. That made it very clear.
I didnt see and ab day or workout
Hi Andre,
It's not always necessary to target the core with direct work, but you're more than welcome to add additional core exercises to the tailend of these workouts if you wish.
I recommend starting with some of these:
https://www.muscleandstrength.com/articles/understanding-core-training
Okay so say like for chest and tri day. Do I do all of the chest workouts then all the tri workouts or do I mix them up throughout the workouts session ?
Hi Grant,
You would perform them in the order they are listed.
Hope this helps!
Hey josh thanks for the great program, what do you think rest times should be ?
Hi Dory,
Glad you're enjoying the program! However, I can't take credit for it as I did not come up with it.
To answer your question about rest - It depends on your own ability to recover in between sets. Personally, I'd aim to keep the rest periods on this workout between 30-60 secs, but you could rest up to 90sec or longer if you need to.
Hope this helps!