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

2.8K Comments+ Post Comment

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Posted Wed, 08/28/2013 - 05:36
Hayden Bately

Do you train to failure on each set or finish the set just before or ??

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Posted Mon, 08/26/2013 - 21:02
John Doe

Quick question. For all the exercises with progression reps (10,8,6) are we adding weight here or are we just repeating the same weight? And also for the exercises with static reps (3*8) are we adding weight or just repeating the same weight?

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Posted Mon, 08/26/2013 - 09:48
asma

nothing for the abs??

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Posted Sun, 08/25/2013 - 14:38
Brandon

So if i follow this will it actually show results??? Because it's sets are odd some exercises only have two sets? Is that more beneficial than four sets? And should it be slow repetitions versus fast one?

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Posted Sat, 08/24/2013 - 18:08
Ray

Hey I just started going to the gym this last week. I'm 65in tall n 165lb. I wanna gain muscle and see some abs no matter when. Like to eat rice n beans, pasta n chicken. What kind of diet should I be having???

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Posted Sat, 08/24/2013 - 17:48
Ray

I just started going to the gym this last week. I wanna gain muscle and see some abs. I'm 65in and 165lb. I like drinkin lots of pepsi, energy drinks, it lots rice n beans, pasta n chiken. What diets should I be having?

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Posted Thu, 08/22/2013 - 12:36
Joss

Do i add weight as i go through each set or just do less reps with the same weight?

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Posted Thu, 08/22/2013 - 10:33
leo

what happends if you do this workout without any supplements ? im a beginner..

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Posted Mon, 08/19/2013 - 22:35
swim

why is there no abs in these workouts?

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Posted Fri, 10/04/2013 - 04:09
Alan

Wednesday cardio can have an ab session there

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Posted Mon, 08/19/2013 - 20:23
Timothy

What about trapezius? No work out for them?

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Posted Fri, 10/04/2013 - 04:08
Alan

Upright rows and barbel shrugs are good ones

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Posted Mon, 08/19/2013 - 20:16
Dylan

Hey guys, this has been my 3rd week following this routine and i've seen slight improvements physically. I'm wondering if its ok for me to focus only on chest every mondays by increasing the reps for each excercises and push my triceps workout to tuesday along with back and biceps

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Posted Sun, 08/18/2013 - 13:20
bun b

What kinds of foods do you suggest eating when having 5-6 meals a day? Am I not supposed to work my abs?

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Posted Fri, 10/18/2013 - 11:03
Viza

I would do calisthenics + stretching everyday to work your core+stretch doesn't have to be madd insane or anything just warmup in the morning stretch and do calisthenics. Personally take it or leave it I am eating 4 meals a day breakfast, 2 lunches and a dinner with two shakes. I find this diet suites me well which is from another site

Break Fast: 6 Eggs, Lentil Soup or Oatmeal, Protein Shake
Lunch: Steak 10oz or 2 Chicken Breasts, 6-8 Red Potatoes, Steamed Vegetables
Lunch2: Steak 10oz or 2 Chicken Breasts, Spanish Rice or Brown Rice or Potato, Steamed Vegetables
Dinner: Steak 10oz or 2 Chicken Breasts, Pasta and Marinara Sauce, Steamed Vegetables, Shake

I am only 5'8 and 150 lb.. So I am pretty small and probably getting more protein than I need.... I am getting around 6 thousand calories which is normally what I require to gain weight when doing cardio or lifting weights. The Steak is lean and I try to stay away from sugar... I would like to hear what others think of this method.. Sorry to chime in on your post ;)

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Posted Thu, 07/02/2015 - 09:39
MikeWines

KD,
I'm not sure whose comment you're replying to but I would tend to agree that 30oz per day is slightly excessive. However, it's important to keep in mind that dietary cholesterol and blood cholesterol are not the same thing. Not to mention, LDL and HDL numbers aren't the only important factors that you need to look for, you should also be aware of particle size, aggregation, and density. Also, there are a variety of other risk factors that come into play as well - namely IL-6 and Apoprotein B. It's not nearly as cut and dry as the big pharma companies make it out to be...

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Posted Wed, 07/01/2015 - 19:07
kd

How about varying your protein sources a little? Add fish once a week in the form of tuna or salmon, and high quality dairy protein like fat-free cottage cheese etc. Eating 6 eggs per day and that much red meat you are probably taking on a lot of cholesterol - might want to think about that if it is long term. Red meat, arguably, has other potential risks if you are tanking up on 30oz per day.

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Posted Sat, 08/17/2013 - 21:41
Peter Madrigal

Food is simple!
Quit making it difficult!
Macros! Find out your caloric maintenance then increase calories if bulking or reduce calories in on a deficit!

All this stuff about eating 2-3 hours and consuming protein after a workout is nonsense! Some of us have lives outside of the gym and cant eat every 2 hours! As long as a person gets in the calories depending on what his/her goal is they will achieve that, as well as plenty of rest, cardio etc.

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Posted Fri, 08/16/2013 - 22:21
Adrian

Hello everyone im 13 years old and i've been working out but i dont know if im doing it right or doing the right workouts for my age. is there any tips for a 13 year old ?

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Posted Fri, 08/16/2013 - 15:49
Hector

On squats 10,8,8,6,4 one set?

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Posted Wed, 08/14/2013 - 18:49
Taylor

so what you do the exact same workout every week no switch up in reps or amount of sets? seems like your muscles would get use to it

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Posted Wed, 08/14/2013 - 09:51
SANDO

i just wondering if this program realy works? so if anyone has tryed can you please reply to my question

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Posted Tue, 08/13/2013 - 15:44
Colton Layhue

Do you guys think it would matter if I skipped Tuesday and did those exercises on Wednesday?

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Posted Mon, 08/12/2013 - 13:27
Jose

Is this a good workout routine for a "hardgainer"?

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Posted Sun, 08/11/2013 - 03:06
Reggie

Helloo, i just wanna know is this workout more beneficial if i also take my mass tech protein shakes after each daily routine?

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Posted Sun, 08/11/2013 - 01:10
Reggie

Helloo, i just wanna know is this workout more beneficial if i also take my mass tech protein shakes after each daily routine?

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Posted Sat, 08/10/2013 - 08:23
neville aitken

I see the sets and reps but what amounts are the weights we start at and go up too?

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Posted Wed, 08/07/2013 - 16:24
pouya

only tanks for program
cool

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Posted Tue, 08/06/2013 - 23:08
Jamie Oemcke

I've been looking for a workout for a while that won't take so much time but still works the muscles hard, and this looks perfect! I'll try it out and let you guys know how i get on :)

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Posted Mon, 08/05/2013 - 23:54
cg

Is there an order I should take my supplements?

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Posted Thu, 08/01/2013 - 00:49
Jorge

Hey guys I'm 17 and 6'0 feet tall ive been working out for a bit over 5 months not and have gained 30 pounds with 10% body fat but I'm wondering how much can I really expect to gain out of this routine? And are my gains so far any good?

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Posted Mon, 07/29/2013 - 21:43
Manish Gupta

Hi Steve
I'm doing this 10week progrem this is my first week. By doing this workout I don't feel sore. Do think sets & rep are enough... Plz suggest me.

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Posted Sun, 07/28/2013 - 11:30
Luis

Set 4 reps 10, 8, 8, 6

Does this mean 10 is on rep 8 is another ect...

Or 10, 8, 8, ,6 is one rep?

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Posted Sun, 07/28/2013 - 11:23
Luis

Should I be adding weight each set or keep the weight the same. I feel like if I keep adding weight each set I lose firm from fatigue.

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Posted Fri, 07/26/2013 - 22:58
Jason

What % of 1RM is this routine based on? There isn't a high volume of sets, so assume 70-80% for good mass building?

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Posted Fri, 07/26/2013 - 22:55
Jason

What % of 1RM is this routine based on? There isn't a high volume of sets so assume 70-80% for mass building?

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Posted Fri, 07/26/2013 - 18:03
yasiel

No abs ??

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Posted Fri, 07/19/2013 - 16:34
Aerick Shafer

Ive been doing this for 6 weeks. Works great! Can really feel it. What about abs though? Ive beeen doing abs on leg day.

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Posted Fri, 07/19/2013 - 04:45
Sed57

Hi there,

How long would one need to put aside each day to do this workout? Would it be possible to split say Chest and then Tri's later on in the day, in order to make the time needed to do the workout more manageable?

Thanks!

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Posted Thu, 07/18/2013 - 16:55
john

Hey, I currently weigh 57Kgs and I'm 1.65m tall. I've been gyming of lately and would really like to pivk up some weight, any advice?

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Posted Thu, 07/18/2013 - 16:00
hayden

so is it best to only do cardio on the wensday or is it sweet to do more like in the weekend or like 10 mins after a work out

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Posted Thu, 07/18/2013 - 14:22
rob

What could I do instead of leg extension and leg curl

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Posted Thu, 07/18/2013 - 13:15
Eddie

Also is what program would be great for me to do after this one?

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Posted Thu, 07/18/2013 - 13:14
Eddie

Hey I've been working out for over a year and have been working out about five days a week for fullbody calisthenics and dropped down to 8% bf and I was wondering if I can use this workout routine to move onto weights(ive also started lifting like 3 months back but don't feel like the rouitnes for 3-4 days are enough for me)? can I also use this for more than 10 weeks?

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Posted Wed, 07/17/2013 - 17:14
Antonio

Is it 10,8,8,6 1 set? Or is it 10 1 set 8 2 set etc etc

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Posted Sun, 07/28/2013 - 11:31
Luis

I have the same question. I'm on week 3 and have been doing 10 1 rep 8 rep 2 and so on.

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Posted Fri, 07/12/2013 - 18:27
Anthony McGlocton

Your plan says to eat big, I already weigh in at 260. What do I do?

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Posted Thu, 07/11/2013 - 09:06
Felix

Hi do you have an idea what exercise could I do instead of Seated Cable Row cause I do not have the equipment at home and I do not train at a gym.

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Posted Thu, 07/11/2013 - 01:38
Elmo

So after doing this workout for 10 weeks, should i keep doing the same workout. or should i change my workout and what kind of lifts?

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Posted Wed, 07/10/2013 - 18:20
Remo

Hi Steve,

I am 5'9 height and i weigh 198 pounds.
I want to LOOSE my weight to 170 pounds.
Right now i am doing only cardio because i am not interested in more muscle.
My friends are saying that i need to do body building too, so i can loose weight and gain muscle.
What is right & what is wrong?
Can you please guide me...