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.

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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About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

2.3K Comments+ Post Comment

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Posted Tue, 08/28/2012 - 05:25
forever mirin'

I have 2 questions..
Keeping in mind that i keep Wednesday as a rest day, I am planning to do a bit of cardio everyday.. Should I do it before (as warm-up) or after my workout?

Second question is, Should I vary from on exercise to the other? for example, I finish all the reps for exercise one of Chest, then I do an exercise for tricep, finish all the reps and go for the 2nd chest exercise??

Any answers are appreciated. Thanks in advance

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Posted Tue, 08/28/2012 - 04:39
Jeezy

Hi i want to try this but is the chest workouts going to give me more of a lower or upper chest muscle or both? I would prefer upper becuase having huge lower chest muscle will lOok like tits?

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Posted Mon, 08/27/2012 - 18:39
Jacob Palmer

Since I am doing this workout routine to gain mass is there any certain thing i might wanna take? Such as creatine or protein?

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Posted Sun, 08/26/2012 - 09:04
adam

I realized on thing that this workout doesn't mention Abs anywhere ...

I normally do cross crunches (30x2) , leg crunches (30x2), Plank for 2:00 whenever I workout, do you reckon that this is enough?

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Posted Sun, 08/26/2012 - 08:35
adam

How long does it normally takes to finish all these exercises
(i.e how long does it normally takes to finish a Monday workout),
because for me a 6 exercise workout normally takes an hour and a half, a workout with all these exercises might take more than 2 hours

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Posted Sat, 08/25/2012 - 12:34
Younus

Can this workout can be done for intermediate level too?

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Posted Fri, 08/24/2012 - 05:10
casey

Would it be ok to add deadlifts to the back day?

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Posted Thu, 08/23/2012 - 15:36
dwayne

How much rest in between sets?

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Posted Thu, 08/23/2012 - 12:22
hulk

guys am 6'5" really tall and 150LB very skinny, and i have recently been stuffing myself with food like a duck in a farm. my question is: in order to bulk up on that program what would be the rest time between:

the sets?

each exercise?

and,,
what if i cant continue with keeping up on the rep count?

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Posted Thu, 08/23/2012 - 10:03
Dave

Hi would it be to much if I did legs with shoulders on a thurs n did arms again on a friday?

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Posted Thu, 08/23/2012 - 07:33
Dave

I was thinking of doing shoulders and legs together and arms again on a friday would this be to much ?

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Posted Wed, 08/22/2012 - 22:52
Drew

you guys are all crazy with your diets i eat an old fashioned corn-fed, meat, potatoes and garden veggies diet, i am 170 pounds and am stronger than alot of fit people who are 200, enough excuses go smack a sabertooth over the head with your club, and eat his ass like god intended. but dont forget have the gatherers rustle you up some greens to go with it.

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Posted Tue, 08/21/2012 - 23:04
shah

Hi,
I am following this routine for two weeks now.
How should I increase weights?which one should I increase with?

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Posted Tue, 08/21/2012 - 22:27
raju

How Much Weight Should I Use?

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Posted Tue, 08/21/2012 - 17:03
raj

hi i am 18 yrs old,weighing 148 lbs and abt 5ft 4inches,i know am a little overweight,what should i do,should i go and do muscle building.

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Posted Sun, 08/19/2012 - 14:28
svalovec1844

Very good.

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Posted Sun, 08/19/2012 - 05:42
Craig J Davies

Been using this program for about a month now and it's working great. Though what about the stomach?

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Posted Sat, 08/18/2012 - 14:29
Mike

Why not have deadlifts in the back set? Can I add deadlifts?

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Posted Sat, 08/18/2012 - 11:54
rob

How long of a break are you taking between sets with this routine? Peace.

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Posted Fri, 08/17/2012 - 11:38
john

Would you recommend turning this into a 5x5 routine after the 10 weeks or do you have one you can point me to. Thanks

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Posted Thu, 08/16/2012 - 15:50
Leon

Hi been following this programme and it's going quiet well, but could you give me an example of what big meals to eat please, I'm 12 st and 5ft 2 and trying to bulk up and loose beer belly at the same, cheers guys

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Posted Wed, 08/15/2012 - 23:32
GreeK

Do u add weight on each rep??

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Posted Wed, 08/15/2012 - 13:41
Asif khan

Hey Steve I know your meant to increase the weight when you do less reps but I sometimes get a little worn out so I can't give my best to the heaviest weight. Is it okay of I do it in a reverse pyramid routine where I work backwards do I do the heaviest first with less reps and go down and add reps?

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Posted Tue, 08/14/2012 - 22:48
Kyle

How heavy do u go on the weights?

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Posted Sun, 08/12/2012 - 12:14
steven

hi on the bench press where it says 10-8-8-6 do you increase weight throughout sets?

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Posted Sun, 08/12/2012 - 07:00
Gabriel

Hello . Should i increase weight for every set? or just for the first exercise in each muscle group? Thx

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Posted Sat, 08/11/2012 - 16:35
sam

hey,steve
i've started playing rugby n i was wondering what exercises would be best for me to build muscle and gain strength.
am 5'8.5 and 68kgs
i can bench 70kgs and squat 120kgs and military press 40kgs....
please help,am from kenya,africa....thanks ,sam

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Posted Fri, 08/10/2012 - 08:34
Gabriel

Hello . I got a question for this progam . All sets must be done with the same weight? Or shoud i increase the witght like : Starting with 75% of max and reach 90-95% (Max - 1 rep max)? Please answer . Thank you

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Posted Thu, 08/09/2012 - 00:43
Chris

Just started this workout last week and I can feel the difference. I'm not new to the gym and this workout has me sore in lots of new muscles. I'll let y'all know at the end how it works.

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Posted Wed, 08/08/2012 - 15:49
masko

why there is no exercise for the abs?

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Posted Wed, 08/08/2012 - 15:47
masko

hi i was gonna ask why there is no exercise for the abs?

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Posted Mon, 08/06/2012 - 20:56
eddy

Hello Everyone,
my name is eddy and I am starting gaming after quite some time. My current weight is about 57 kg and i a 6 feet tall. I need a diet which can help me gain weight to like 75 atleast I know its Gina take time and strength which a ready to give all I need is proper direction as to what to eat and what to avoid please help me guys........

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Posted Mon, 08/06/2012 - 17:26
Mat Murphy

Hey, i just looked through the workout regime and noticed there is nothing for abs. Will the excersize's that work the core tone abs or will extra work be required? Thanks

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Posted Sun, 08/05/2012 - 05:57
Gigi

Hi im italian end i live e play American Football in my state.
I love this sport but in italy we are more "little" (for esample, im 6'2 x 174.606 lb and im MLB!!!!!!) help me please....for esample: what do I charge(lb) for the masses?

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Posted Sat, 08/04/2012 - 20:35
ed

The program states that you should be decreasing the amount of reps in each set for most exercises. Should we be increasing the weight when doing less reps or doing less reps with the same amount of weight

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Posted Sat, 08/04/2012 - 20:22
rob

i have been training for a long time. prodominately for my choosen sports and work. this program is fairly basic and good for beginners wanting to get into the gym. it is missing explosive movements eg power exercises in all areas. i do like searching the web and word of mouth for new programs and ideas.
this gym 4 day gym program is effective if you have never been in the gym before. but it most definately want challenge or be effective to anyone with experience or anyone training for a specific reason other than to attempt to look good in a singlet.

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Posted Sat, 08/04/2012 - 17:29
ed

The program states that you should be decreasing the amount of reps in each set for most exercises. Should we be increasing the weight when doing less reps or doing less reps with the same amount of weight

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Posted Fri, 08/03/2012 - 18:49
paul

How much time do you rest between sets? I'm skinny tryin to gain some muscle.. so im guessin I should take longer ones.. like 2 mins?

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Posted Fri, 08/03/2012 - 14:39
Michael

Would anyone recommend a cadence? (EX. 4 sec. up, 2 sec. pause, 4 sec. pause)

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Posted Thu, 08/02/2012 - 15:59
jacobe

Hey im 6'1'' at 162lbs...I don't have a lot if money for that much food but workout 4at times a week, can should I do to get the mass I want?

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Posted Wed, 08/01/2012 - 19:57
chris

Lots of flaws in the program....for example...you are putting a ton of work on your anterior delts..and only include one rear delt exercise?.....also your leg work is awful...only one good exercise (the squat)....leg extensions and curls are single jointed exercises....also leg extensions put a lot of shear force on your patella and will cause knee problems later in life.....but dont listen to me...I only learned this in college ;)

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Posted Wed, 08/01/2012 - 19:20
jwhjxn

Good program. 10 weeks with good results... where do I go from here ?

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Posted Tue, 07/31/2012 - 15:06
Jack

I have the same question as Nathan.

@Jay, I use stopwatch to time at least 2 minutes rest between sets - works pretty well for me. =]

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Posted Tue, 07/31/2012 - 06:20
kawalpreet

Hi

I am doing 10 weeks mass gaining program. I am indian. I can't eat beef but I an eat tuna & chicken. So please suggest me 5 times meal in a day.

Thanks.

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Posted Mon, 07/30/2012 - 19:10
Jay

what is the rest time between sets and exercises? I tried 60 seconds between sets and bout 80 between exercises and couldn't finish the last set of anything except bench and incline bench. Also, the weight wasn't hard; in fact it was easy the first 5 reps and then I just couldn't do it

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Posted Mon, 07/30/2012 - 18:38
steve-o

have read a lot of these comments and most have been helpful although there are some people bitching which isn't cool.
i am going to try this routine and see if it helps . im hoping it will as i really want to gain mass and strength

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Posted Mon, 07/30/2012 - 16:34
AJ

There's no abs.....?

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Posted Fri, 07/27/2012 - 20:06
Nathan

What kind of Ab workout would be good with this workout routine and when should it be incorporated?

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Posted Thu, 07/26/2012 - 15:46
Ron

How much weight should you be using? Do I use weights that I can barely do, or keep it at a medium weight?

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Posted Thu, 07/26/2012 - 13:36
Chris

I am about 5'7 and weigh about 155, have burned a lot of calories and weight doing Muay Thai. I'm am in good shape and ripped enough, what I am looking for is to just gain Muscle Mass and about 10-15 lbs of it. I need a good diet plan for big meals and portion sizes to reach this goal while doing this work out. Any suggestions would be vey helpful and I am not pickey at all about different foods.