10 Week Mass Building Program

10 Week Mass Building Program For Hardgainers
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

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2.7K Comments+ Post Comment

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Posted Fri, 05/24/2013 - 21:29
Stef miguel

Hey can any one plz help me? how much Wait do i need to use.? do is start at my higest? or do i work to my highest reps.? plz help!

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Posted Fri, 05/24/2013 - 11:05
jd12

Im 145 lbs and I want to get solid and bulk up, I go to the gym 3-4 times a day. My hardest problem is nutrition, anyone have an effective easy plan I could follow along including protein shakes? Thanks!

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Posted Fri, 05/24/2013 - 08:53
darren

I eat 6 meals a day, breakfast I have egg whites, oatmeal n protein shake ( 2 scoops protein + 1 scoop creatine + milk + whatever fruit to make it have better taste) next meal, mixed nuts fruit n yogurt all mixed up, next is lunch, chicken potatoes steamed veggies, next meal protein shake ( 2 scoops + 1 scoop creatine plus almonds + peanut butter n milk ) for supper i have chicken potatoes n veggies again, then for night snack the mixed fruit almonds n yogurt. I have been doing this for a month now, and just in a month i've had a great increase in muscle strength. Even on rest days, eat the same amount.

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Posted Thu, 05/23/2013 - 10:00
Melanie

Hi,
I'm looking to gain mass, I do a five day workout, (tue,thu cardio) (mon, fri weights) and leg circuit training on wensday, do you think I can play mix and match with this program?? being a woman, I was also wondering if I should take it easy on chest wouldn't want to lose the natural one I have =)
thanks

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Posted Wed, 05/22/2013 - 21:17
richard

Would it matter if I change the rest day to thursday instead for wednesday?

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Posted Wed, 05/22/2013 - 04:04
Daniele

Hi...i'd like to start this program but i don't understand if it's necessary to increase weight on each set for example chest and triceps day ...first set 10 reps, 2set 8 reps etc.... Every set it's necessary to increase weight ... Thank so much

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Posted Wed, 05/22/2013 - 00:21
Matt

When i am finished the 10 weeks do i do it over or move onto a different workout?

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Posted Tue, 05/21/2013 - 10:56
luke

no dead lifts?

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Posted Tue, 05/21/2013 - 10:21
milton

hi
i need to know what im doing wrong been training for a month or so now have'nt real seen any result im doing a 3 day split routine
day 1 chest and back
day 2 biceps and shoulders
day 3 legs
all of these are 5x5 heavy lifting maxing out on the last one
for breakast i have 2 porched eggs on toast and a protein shake
dinner i have either tuna /chicken salad
fruit
then after i finish work i come home and train for about an hour
then after training i gave a protein shake and normaly something to eat like turkey leg and veg

im trying to gain muscle size and then would like to get ripped
im not skinny by any means but im not fat
any help pleas advice me what to do

mnsjason's picture
Posted Tue, 05/21/2013 - 18:01
mnsjason

It sounds like your diet is the weak link here. Typically, you'll need to eat a LARGE amount of food during a training routine like the one you follow. 99% of the time, diet is the reason why you don't see gains in size and strength. I'd recommend that you check out what your BMR is. You can calculate that here: https://www.muscleandstrength.com/tools/bmr-calculator

Make sure that your activity level accurately reflects what a typical week looks like for you. You'll want to add abouit 350-450 calories on top of the number that is generated if you're looking to add mass. There is usually a bit of fat gain associated with "bulking" routines/diets, but you can certainly keep this to a minimum by eating clean.

As far as your routine is concerned, I would recommend that you swap day 2 and 3. You'll want to give your upper body a chance to rest, and as it stands, you've got two upper body routines back to back. You'd be surprised how much of a difference this can make.

It's also important to note that four weeks really isn't that long, and results aren't very forthcoming that early on. Just keep hitting the gym, and make sure you're eating enough. You should start noticing strength gains before anything else, which is completely natural.

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Posted Tue, 05/21/2013 - 00:00
e smith

how heavy should you be lifting?

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Posted Mon, 05/20/2013 - 17:38
Jonathan Johnson

Do you add more weight each set when the amount of reps decreases?

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Posted Mon, 05/20/2013 - 12:16
Lacrant

How many lbs to each set do you increase?

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Posted Mon, 05/20/2013 - 12:14
Lacrant

How much weight do you increase at each set? I usually do 5 lbs. Thanks. Greatroutine!

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Posted Mon, 05/20/2013 - 12:00
Karsen

Hey, I'm a relatively new lifter i guess you could say. im 19 years old. i played football all through my childhood and through high school so i know the basics of lifting from just training with the team. i am preparing to leave for the marines soon and i am trying to get as fit as possible. cardio is my weak point and i dont really know a whole lot about food and dieting. i eat, A LOT. I try to keep it healthy but i really could use some tips on diet plans and such. i have a really fast metabolism so its super hard for me to gain weight and thats what im trying to do, but not fat weight. i want lean muscle mass.

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Posted Mon, 05/20/2013 - 11:37
Dexstazy

So what do all of you think about this program. Im 192, and have 85-6kg. I want to gain 10kg... I know it's hard but when I started about 6 months ago I had 77, now 85... I used creatine for about a month, and nothing else... I drive a bike, and go for a run every 7 days...

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Posted Mon, 05/20/2013 - 01:27
Walter Smith

Quick question, do you just repeat this workout for 10 weeks? Won't your body get used to it?

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Posted Mon, 05/20/2013 - 01:16
Walter Smith

Quick question, do you just repeat this workout every week for 10 weeks? won't your body adjust to it?

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Posted Sun, 05/19/2013 - 08:58
Adrian

I've been working out for 2 years, there's a little bit improvement but still my muscle are small. Do I need to take some food supplement??? thanks...

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Posted Sat, 05/18/2013 - 16:58
Ivan Nikolayevich

This looks awesome. How long should I rest between sets?

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Posted Sat, 05/18/2013 - 06:33
Sagar

Very good workout plan

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Posted Thu, 05/16/2013 - 20:17
john buddy

is this workout program advisable for thin person like me? cause i really wanna gain weight, so i wanna try dis program, but i'm worried that this might burn my body,
cause i'm 19 yrs old right now and i only weighs 50kg and 5'4" in height.

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Posted Tue, 05/14/2013 - 13:24
David Castro

does this workout work? how long will it take for me to see the diference?

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Posted Mon, 05/13/2013 - 22:33
kyle

On shoulders day, what is the reasoning behind shoulder press and mlitary press?

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Posted Mon, 05/13/2013 - 22:20
Anu_rana

i wanna knw z it ok if i do leg prees with out doin squat... & z dat true dat the squat "stop geting taller? "

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Posted Mon, 06/17/2013 - 01:33
max

squats only stunt your growth because of the excessive weight placed on your spine. leg presses are better for your spine but do not use the supporting muscles used in the squat.

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Posted Mon, 05/13/2013 - 19:08
dimitrije

A short question for Steve , how come there is no system of , for an example , 8-10 rep per set , instead we do everything 8 or 10,8,8 ? The point is how are we going to notice progress and time to add weight ?

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Posted Mon, 05/13/2013 - 10:32
randy

hey steve,

2 questions for you pls:
1: do u think the combination of one push and one pull exercise a day/3 times a week is effective?
2: do u think working on just one part of the body per week is enough?

thanks

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Posted Sun, 05/12/2013 - 10:27
James DeRoche

sory if this is a stupid question but how do you know which weight to use for each exercise?

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Posted Sat, 05/11/2013 - 00:20
gursewak

this program is helpful,i m taking whey protein.how it is more effective..before workout,or after workout?..anyone please

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Posted Fri, 05/10/2013 - 09:40
vincent whitman

Right now I'm 5'8 weighing 155 benching 205 squatting 280 and this summer I'm trying to gain a lot of mass for my senior year of high school and was wondering with this workout how much I should increase weight on squat and bench and other exercises everyweek

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Posted Fri, 05/10/2013 - 01:13
Arvind Adapalli

For each set, do you keep increasing the weight steadily or just maintain the same amount of weight?

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Posted Sat, 05/11/2013 - 10:35
Shreshtha Ghoshal

Hey Arvind,
There are two options when doing this workout:
1. Maintain the same amount of weight.
2. Decrease the weight (Drop sets)

Increasing the weight will only strain the muscle to the point of injury. I'm sure you learnt this in basic biomedical engineering and/or Pre-dental.

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Posted Thu, 05/09/2013 - 08:05
Harry Chrisnah

Hey guys, I was just wondering what part of this workout exercises the upper forearms.

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Posted Fri, 05/10/2013 - 07:08
Albert Reynoldson

Hey Harry,
When holding the bar for squats your upper forearms get a great workout! No need to do any specific exercise for them as you will see gains on your forearms in a matter of days if you perform squats.

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Posted Wed, 05/08/2013 - 19:01
Lyndon lee

Could I go through to Friday (missing Wednesday cardio day) and use Friday as dead lift day? I'm trying to gain mass & muscle.

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Posted Tue, 05/07/2013 - 22:42
Matt

Should I do abs on my rest days for the above workout or at the end of my workout sessions?

mnsjason's picture
Posted Wed, 05/08/2013 - 17:29
mnsjason

While major compound lifts like squats and deadlifts do in fact engage your abs, feel free to include some ab work of your choice on off days.

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Posted Tue, 05/07/2013 - 09:10
samuel

Can I do this without supplements??

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Posted Wed, 05/08/2013 - 15:46
Joey

Of course

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Posted Tue, 05/07/2013 - 08:15
Ash

So is it the same workout routine for the full 10 weeks, besides the obvious increasing of weight used, so no dropsets, supersets, pre-exhausting, and other techniques?

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Posted Mon, 05/06/2013 - 08:59
Henru

to shake of that belly< stick to your exersices and diet but give attention to a solid 8hour routine sleep. remember stress causes a belly aswell so maintain a balanced vitamin intake and self motivation is key before hitting the gym. pshyc yourself up and know why you work out.

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Posted Wed, 05/01/2013 - 22:43
Ashai Adub

Hi, awesome program! I was just wondering if you could incorporate some abdominal workouts in the routine as well. It would be much appreciated! Thank you.

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Posted Thu, 05/02/2013 - 19:20
mnsjason

While big compound lifts engage your abdominal muscles, feel free to include ab work of your choice.

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Posted Tue, 04/30/2013 - 14:25
Ronny

just a quick question. what should be the intervals between each rep???

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Posted Tue, 04/30/2013 - 12:59
SE

Should i lift to failure on each rep or on the rep of the set excerise?

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Posted Sat, 04/27/2013 - 18:35
Vince

I'm 15 and trying to get swole, and i found this and it is currently week 3 and it is working great! My busy schedule in school dictates that usually my fridays and weekends are packed so would this still be effective if i worked on legs wednesdays and shoulders and forearms thursdays? Just wondering but its working out fine. Thank you for posting this I really appreciate it.

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Posted Fri, 04/26/2013 - 22:02
jay

i want to gain as much mass as posible

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Posted Fri, 04/26/2013 - 21:40
Eduardo

Is ir ok if i do bicep on friday too?

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Posted Fri, 04/26/2013 - 19:06
Matt

Iv been following this routine for 10 weeks now and i am seein results but would like bigger stronger arms...can i follow the routine but in saturdays do a bicep tricep day ?