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
4
Barbell, Bodyweight, Dumbbells, Machines
Male & Female

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.

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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
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
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 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 ?

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Posted Fri, 04/26/2013 - 05:49
pitbull91

Hey! Im following your plan for the workout but i cant gain weight do you know what that can depend on? Do you do any ab exercises because i cant see any here at your page. It's a shame.. I like your training but its sad there isn't any ab exercises. Thank you

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Posted Thu, 04/25/2013 - 11:03
Scott

When doing this plan, can you take fat burners aswell or not

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Posted Thu, 04/25/2013 - 14:45
Joey

You can -- for energy purposes. If your goal is to build muscle it's not the best idea as most fat burners are very effective appetite suppressants, and you'll need to eat enough to effectively build muscle.

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Posted Thu, 04/25/2013 - 17:17
Scott

Well I've been doing this plan for about 10 weeks and been on creatine mono now I just wanna loose a bit of weight, so getting fat burners. will I do these same exercises but at different sets/reps?

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Posted Wed, 04/24/2013 - 10:53
Vance

We no longer have a decline bench at the gym i workout at. So what exercise can i replace decline bench with? Some type of cable crossover maybe?

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Posted Tue, 04/23/2013 - 14:36
fdmuhammad

workout

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Posted Mon, 04/22/2013 - 18:29
Mark

Hey,
So this sounds like a great routine. I'm type one diabetic so I find it harder to put on weight. Do you think this program will still benefit me? Thanks for all the info this is great.

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Posted Sun, 04/21/2013 - 21:24
Jessie

Anyone have any great results on this program?

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Posted Thu, 04/25/2013 - 17:23
John

Jessie, I had really great results on this program (at least U think so). I started out weighing 186 lbs and ended at 208 lbs. I'm 6'1". However, like most say, diet has a lot to do with it. I ate about 4,200 calories a day split into 6 meals. Almost all of my meals were "clean" and I did not have one single beer in the 10 weeks. In my opinion, working out is way easier than dieting. Good luck!!!

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Posted Sun, 04/21/2013 - 21:23
Jessie

Anyone have any great results on this program?

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Posted Sun, 04/21/2013 - 16:48
Taylor

I cant afford to eat 5 large meals a day. Will this routine still show some results on a lower calorie intake or would I be wasting my time?

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Posted Sun, 04/21/2013 - 16:35
Taylor

In this program your only hitting each muscle group one time a week. I just don't see how any gain would be possible without hitting every group 2-3 days a week. Am I wrong?

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Posted Sat, 04/27/2013 - 18:38
Vince

Basically you're retearing the muscle you have already worked out the day before, I thought the same way but your muscles need time to heal, because when you work out it tears the muscles and it regrows, making it bigger and stronger. This program targets a specific muscle group each day and is very effective in my opinion.

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Posted Sun, 04/21/2013 - 14:13
vinnie

when doing the reps do you do 10 reps 8 reps 8 reps and then 6 reps with the same weight or as heavy as you can to get those reps in

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Posted Sun, 04/21/2013 - 13:58
vinnie

when you're doing the reps ,do you do 10 reps as much weight as you can to give you the 10 reps or do you use aweight that's heavy but you could do more than 10 reps but you only do 10 reps. the same question applies to the 8 reps or 6 reps in your routine

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Posted Sat, 04/20/2013 - 01:17
Dazzer

Thanks Steve,
i have done this routine for over 10 weeks, and had great results.
but things have slowed down regards seeing improvements.
So which program would you recommend after you complete the 10 weeks?
To continue the mass building.

cheers.

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Posted Fri, 04/19/2013 - 10:57
Devan

Are you supposed to add cardio into each one of these workouts?

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Posted Thu, 04/18/2013 - 12:14
rafael

it is just an amazing program , it help me to build a stonger and bigger muscle
thank you a lot

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Posted Thu, 04/18/2013 - 08:38
Reece

Mick have a few jabs worked for me my bad back no longer

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Posted Tue, 04/16/2013 - 16:49
rick

I've been doing this for almost 10 weeks, went from bench pressing 135 to 155 the first 5 weeks and gain 10-15lbs but haven't seen any results after the 5th week any suggestions I'm trying to get buff and gain alot more weight, currently taking
Amp protein
Multi vitamins
Fish oil
C4
Bcaas
And every now and then muscle milk
Any good protein meals? How many times should I eat a day?

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Posted Tue, 04/16/2013 - 13:08
manoj kumar gc

hi... i have a gynecomastia [male boobs] and i cant go for surgery.. i there any workout to reduce fat in my lower chest its very irritating for me

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Posted Tue, 04/16/2013 - 13:04
manoj kumar gc

hi... i have a gynecomastia [male boobs] and i cant go for surgery.. i there any workout to reduce fat in my lower chest its very irritating for me

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Posted Mon, 04/15/2013 - 20:16
Ricky

Hey I've been following this program for about 3 days now and I'm loving the workouts, I wanna have some input because I just began consuming about 2800 calories a day, is this okay?
I'm also using the app "my fitness pal" to help me keep track of my calorie count.
I'm 5'8''
Weight ~ 125

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Posted Sun, 04/14/2013 - 18:51
Dalton

It only says to add weight on the tricep extention. Does that mean you don't increase weight on the other exercises?

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Posted Sun, 04/14/2013 - 02:19
David

OK split. HOWEVER. to truly gain mass you need spine loaded heavy exercises not cable workouts. add BB military presses, power cleans, and deadlifts to this and its pretty good. seriously how can you have a mass gain routine with no deadlifts

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Posted Fri, 04/12/2013 - 11:57
Ante

Hi Steve...
I'am worried about these reps.I am working on mass gain of course and i read it that you should do for example:3 sets;10,8,6 reps...and you are always lifting bigger weight with each rep.And thats not i your program.So should I do 3 sets with 10 reps with same weight or should I lift bigger weight on each rep?
Thanks on answer,greetings from Croatia :)

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Posted Thu, 04/11/2013 - 20:48
Collin

Alright im a 23 yr old male at 140ish pounds at 5'8" so im very skinny and obviously trying to gain weight as much as possible. Im wondering if this would be a good workout for me and if I should add anything to this. Im also a college student so money is usually pretty scarce and I also have a 3 yr old daughter so that is more money lol (worth it), so what im asking is what are some healthy, cheap foods i could eat. I obviously have a ridiculously fast metabolism. Need some help if you guys are willing to help. Thank you.

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Posted Thu, 04/11/2013 - 03:26
fadi

how many calorise does it burn ? like for each day if i do them , how many will i burn ? will i need cardio ? am 5.10 and 120lb

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Posted Wed, 04/10/2013 - 08:41
john

when I finish this workout plan what should I do?

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Posted Tue, 04/09/2013 - 17:11
Rhys

what weight would you lad's be lifting?

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Posted Tue, 04/09/2013 - 11:39
kelvin

hello
how about wights??

how heavy whould i go?? what %?

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Posted Tue, 04/09/2013 - 10:58
edam

can we use these 5 commended supplements in same day

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Posted Tue, 04/09/2013 - 00:28
Gary

Steve, what is the interval between sets? and how long is the break between exercises?

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Posted Mon, 04/08/2013 - 16:46
Grant

i play jr football and i got 2 months to get ready and bulk up. How reliable or efficient is this workout for gaining mass? and i know it depends on how hard you work and the proper diet and all that but ya, just wanna know how well this program is.

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Posted Sun, 04/07/2013 - 23:05
Jason

Hello Steve,

I'm new to the site, and have been training for two months.
But have missed out on sessions here and there, I want to put on a bit more size on my upper body.
Then do some cutting/toning and routines to shred my belly fat.
And then just keep it all maintained, without getting any bigger.
I do late shifts, and start and finish at different times everyday.
So I go to the gym at night time, around 1 or 2am.
My day starts around 12/1pm, I have built up a lot of belly fat over the past two years.
So I have now changed my diet, and cut out all the late junk food eating.
Can you please give done advice on mass workouts, and cutting workouts?
Thanks Jason

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Posted Sat, 04/06/2013 - 19:26
Drake

I hit the gym hard all week but by Saturday I feel
I can hit chest again. What can I do to follow this
Guide and still workout? Or is this workout sufficient?

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Posted Fri, 04/05/2013 - 11:44
Jay Koenaefi Løgager

I gained approximately 8kg in 10 weeks, although it was 3/5th fat & I stopped gaining weight after 6 weeks. Now it's been almost 14 weeks & I'm still not gaining weight, but it was a great beginner gain. It's my first time & I'm 36, but "maybe" I've learnt the basics. I replaced a few things such as Bench Press with Smith Machine Bench Press, Incline Bench Press with Incline Smith Machine Bench Press, Decline Bench Press with Pec Deck, Chin Up with Underhand Close Grib Lat Pull Down, Seated Row with Reverse Grip Machine T-Bar Row & Military Press with Standing Smith Machine Shoulder Press for simplicity (because I'm a beginner). I've also added 3 ab warmup workouts & walking for light cardio to work on that fat.

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Posted Thu, 04/04/2013 - 11:32
Troy

Whats better this routine or the other 4 day maxium mass workout split

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Posted Tue, 04/02/2013 - 15:02
ronar

is it enough too workout 4 times a week

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Posted Mon, 04/01/2013 - 04:41
Sean Powell

I am trying to bulk up and I'm finding it difficult to train my chest, I have no issue with other muscles but I can never feel my chest tired or sore after a workout, any tips please?