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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

2.8K Comments+ Post Comment

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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...

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Posted Fri, 07/26/2013 - 23:01
Jason

Incorporating weights along w/ doing cardio will boost your fat burning even more. Do high volume reps (12-15) for 4-5 sets; use about 50% of a 1RM.

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Posted Mon, 07/08/2013 - 07:48
james borg

no deadlifts?

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Posted Sun, 07/07/2013 - 20:44
Edd Langdon

I am a thin 35 year old trying to gain mass. I have been working out for the past (2) years and have dropped from 160 to 149lbs. I generally workout my abs between sets and do 15 min of cardio after my work out. Should I cut these out? Also I do my works outs from low weight to max weight as my sets progress, is this the best way? I was told that I should be doing (1) warm up set at half weight and the rest of my sets at my max weight. Please let me know which is correct?

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Posted Sat, 07/06/2013 - 07:46
Har

Should you be going up in weight every set or stay the same weight

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Posted Fri, 07/05/2013 - 07:19
Jacob Johansson

Hello. I'd like to follow this program but I can't help to wonder how this whould affect my body in synergy with my work. I work as a Shuttering carpenter (Used google translate for that, dont blame me if its incorrect) atleast 12 hours every day,monday - thursday. Whould this program destroy my body more then helping it?

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Posted Wed, 07/03/2013 - 13:19
Aluji

C'mon guys you do as many reps as you can. There should
me no limit, it's only a reasonable amount they put up. But if you can do more reps during your workout then do it

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Posted Wed, 07/03/2013 - 11:31
Danny

Looking at doing this but adding cardio to a morning session & one other day (so only 2 full rest days) is this enough rest?

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Posted Tue, 07/02/2013 - 17:26
Rene

Do you go to failure on all set?
Do I use my max weight?

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Posted Tue, 07/02/2013 - 15:52
Eric

All I have to say is that I'm usually very skeptical of programs on the internet, especially regarding workout/diet/exercise, but I jumped into this with a leap of faith and I really am seeing and feeling the results. Since the end of March, I've been lifting a little bit, then in April I adopted a three-day full-body workout, then in the middle of May I started this program after gaining about 5 pounds.

As of July 2, I have gained about 15 pounds since using this Monday/Tuesday/Thursday/Friday split program. I use Now Foods creatine monohydrate, and Vega Sport protein, and eat a strict 3,500-4,000 calorie a day vegan diet. My current weight is 191 with a little bit of belly fat. My goal is to finish the summer around 195 with much less fat, and I really believe this plan, plus some of the core exercises on this site (and a few tweaks here and there) will get me to where I want to be.

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Posted Sun, 06/30/2013 - 20:59
mike

I am 6'0'' and about 155lbs. Trying to gain weight but it is very difficult. Any good weight gain diet advice? I would like to gain 10/15 lbs and keep it on.

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Posted Fri, 09/27/2013 - 07:50
Chris

try eating 1g of protein for every pound you weigh each day (155g), combine that with carbs, fats etc.. and a decent work out and you should gain some mass and weight.

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Posted Sun, 06/30/2013 - 07:55
Jason z

This looks like it would be a good program but it would be more useful to allocate 1 RM to each set so that the program could become more individualized.

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Posted Sat, 06/29/2013 - 01:55
sameer

can we do this without taking any supplyments like weigh gainers, creatine etc..??
are eggs, bananas and milk not enough??
coz i m doing this from 2 mnths. bt muscle size is not that much increased.

mnsjason's picture
Posted Mon, 07/01/2013 - 19:20
mnsjason

Supplements are there to fill in gaps in your diet, so while they aren't completely necessary, they do certainly come in handy. It may be that you need to include more calories in your diet, as this is typically the biggest limiting factor in terms of muscle growth.

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Posted Fri, 06/28/2013 - 17:46
Nick

So I'm doing ur 10 week muscle build program was wondering if it is ok to do sets of push-ups on down days like the weekend?

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Posted Tue, 07/02/2013 - 16:08
Eric

I throw in some push-ups and some exercises with resistance bands on my chest days and on leg day, but I don't add in a whole extra day. I also add core exercises to Tuesday and Friday, I can't complain about the results. I still keep the rest days the same, just add a little bit more to my work load.

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Posted Thu, 06/27/2013 - 23:09
escartin

sir steve, i would like to ask how the rep works? ex. barbell bench press, rep. 10, 8, 8, 6. do i start with 10 then 8, 8, 6 or 6 then 8, 8, 10? thanks.

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Posted Thu, 06/27/2013 - 11:21
jt

on my tenth week of this program and happy with the results. I would no longer consider myself a beginner, could anyone recommend another mass building program?

mnsjason's picture
Posted Thu, 06/27/2013 - 18:27
mnsjason

When considering a move to a more "advanced" program, it's important to have an honest assessment of form. More than anything, this is the determining factor when looking to move on to an intermediate level. If you're not 100% confident that your form is down pat, then it's best to stay where you are. That's not to say that looking for another routine is out of the question, but you certainly don't want to take an unplanned break due to injury.

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Posted Fri, 06/28/2013 - 02:35
amjath

Hi Jason,

Sorry If I have overtook the original post. I am a 27 year old male weighing 80 Kg (Height 175 cm). I didn't try to lose weight as I was looking for bulking and gain mass muscles.

The only problem and a big let down is that I could barely lift myself during push ups/chin ups. I could barely do 3 complete reps while others in the gym are doing more than 20 in a full swing and they weigh more than me. I am sure that it's not the matter of weight but strength which I hope I am lacking to the core.

I do all the other exercise except chin ups/push ups. Could you please tell me what my problem is? Will taking more protein intake will solve that? Should I consider losing some weight and add more proteins? It's been just 3 months since I started to gym.

Thanks for any and all your help.

mnsjason's picture
Posted Fri, 06/28/2013 - 17:17
mnsjason

A lot of beginners have trouble with chin ups/push ups. If you're not getting enough protein and calories in general, it can be a limiting factor, but I can't be sure that is the case for you specifically. Push-ups, when done correctly, require a strong core. You can develop this over time, particularly with compound lifts like squats and deadlifts. Just keep at it, you'll make improvements over time.

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Posted Thu, 06/27/2013 - 06:09
Clarkus

Hi,

Whilst doing this routine what cardio workout should I be doing? And when it come time to shedding the fat what would you recommend I do.

Cheers

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Posted Wed, 06/26/2013 - 02:15
zack

Hi steve im 14 and im just looking to gain muscel get bigger and more toned is this workout good for me?

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Posted Wed, 06/26/2013 - 01:53
Angel flores

Hey im 16 and play football and basketball and wana gain weight what is a good diet? I need help

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Posted Wed, 06/26/2013 - 01:50
Angel flores

Hey im 16 years old and play football and basketball and wana gain weight and idk what a good diet is to gain weight.

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Posted Mon, 06/24/2013 - 19:14
lahoe

Its been awhile since i was in the gym what's a good way to pick my weight..max and use a percentage? Or just Try a weight and increase if its to easy? Any help would be great thanks

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Posted Mon, 06/24/2013 - 09:31
Marcellus

What does week 2 through 10 look like it isn't beneficial to continue to repeat the same workout for ten weeks.

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Posted Mon, 06/24/2013 - 07:20
amjath

Hi,
Thanks for sharing this wonderful workout plan for free! Could you please tell me whether these are straight weight sets? I have been told to start with lower weights and add more weights as we move along the sets while some argue that it's higher weights at first then to lower weights. Also, one old person told me that it's always good to use the straight weights throughout the sets.

What would you suggest?

Thanks,

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Posted Mon, 06/24/2013 - 00:21
jacques

How can I turn this 10 wk workout into a strenght workout

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Posted Sun, 06/23/2013 - 14:36
stu

Hi all im gana start this 2mora can some1 help with what i should and when to eat ?ive also just got a 5kg tub of usn muscle fuel anabolic my plan will be 4weetabix 6am for breakfast cycle 3miles to work 3eggs and bacon cut fat at 9am chicken and unlimited veg at lunch mayb rice cake 2pm do the work out at 4pm followed by usn shake then dinner at 6pm my main aim is to get big arms and lose my gut im 15 stone 8 can some1 add a eating plan i can follow or does mine look ok?

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Posted Sun, 06/23/2013 - 05:27
rj hontiveros

hi sir,
i need your help sir regarding in the massing program, what is the best or appropriate supplement should i take? either mass tech of muscletech or serious mass on Optimum Nutrition sir?
thank you sir.

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Posted Sat, 06/22/2013 - 14:46
Satyen

Hey I've always been skinny as hell. THis summer I am trying to bulk up and pack on some muscle mass. If I follow this plan and eat right, will it help me bulk? It seems like the workouts are more for cutting/toning as they are in descending order. Do I increase the weight as I go lower reps?

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Posted Thu, 06/20/2013 - 18:34
Caleb

hey
i have a 4 foot something pool. would doing laps be a good warm up/cool down for this workout ?

mnsjason's picture
Posted Fri, 06/21/2013 - 17:35
mnsjason

That should work if you're comfortable with it. You wouldn't need to stay in long.

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Posted Thu, 06/20/2013 - 15:35
Gary Rang

Can I replace one or two barbell bench presses with dumbbell bench presses?

mnsjason's picture
Posted Thu, 06/20/2013 - 17:17
mnsjason

That shouldn't be a problem, given that the weight will be similar.

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Posted Thu, 06/20/2013 - 01:13
bus

I'm trying to gain weight Wats good meals to eat while I do the 10 week work out

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Posted Wed, 06/19/2013 - 21:30
Matthew

Hi steve i'm a 17 year old guy, I started your program this week but i have several questions. 1) when do i do core? on Wednesdays ? 2) how do I manage weight during the whole program? do I increase each week or how should i do it ? 3) is it ok to drink a weight gainer combined with 2 eggs and a banana ?
Thank you very much

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Posted Wed, 06/19/2013 - 03:46
abieee

Perfect and its too gud..

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Posted Tue, 06/18/2013 - 22:56
Dale Kohalnd

this work out caught my eye and i started it today 06/18/20013 will comment later of progress

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Posted Mon, 06/17/2013 - 05:20
martin

4 -sets, 10,8,8,6 - reps
that mean 10.8.8.6 or for times 10,8,8,6??

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Posted Mon, 06/17/2013 - 01:29
max

hi
i have been using this workout for the past 3-4 weeks and its great. i have been looking on your website at other exercises that i can use. one question i have is what is the difference between using exercises that only use a 45 degree range of motion (tricep kickbacks) and doing exercises that use a more full 90 degree range of motion such as standing overhead tricep extensions?

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Posted Sun, 06/16/2013 - 23:32
Tobias

Hey, i have football training on a tuesday and a wednesday and usually play games on friday, saturday or sunday. will this extra bit of cardio affect the program?

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Posted Sun, 06/16/2013 - 19:22
tanman897

Hey what about cardio and abs? These are usually two essential parts of a healthy workout program that seems to be completely missing from this workout. Could I add those in before or after each or a few of the described workouts?

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Posted Sat, 06/15/2013 - 12:58
omar

could i b able to add a abs routine with this or would it affect the other muscle groups growth

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Posted Fri, 06/14/2013 - 08:12
Wheado24

Do you do the maximum weight you can on all sets?

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Posted Thu, 06/13/2013 - 05:38
Dev

excise is verry gd wrkouts........

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Posted Tue, 06/11/2013 - 19:57
skinnyblack

just to make sure on that first day when it says 4 sets of 10, 8, 8, 6, you mean going through that cycle 10, 8, 8, 6 x 4 right cause thats alot, lol

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Posted Mon, 06/17/2013 - 05:21
martin

i have same question, can somebody give me answer