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

4.8 STARS
2.2K VOTES
RATE THIS
About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

2.5K Comments+ Post Comment

No Profile Pic
Posted Thu, 01/31/2013 - 10:34
Shaun

What training methods do you suggest I can do for abdominal muscles?

No Profile Pic
Posted Wed, 01/30/2013 - 23:14
jay

hey this might be a dumb question, you do 4 sets (10,8,8,6) do i increase the weight every time i finish 1 set or do i lower the weight? sorry i'm new at this.

No Profile Pic
Posted Wed, 01/30/2013 - 19:31
Daniel

Do you increase weight with every set ?

No Profile Pic
Posted Wed, 01/30/2013 - 19:19
ramon lopez

i comment tomorrow because i am having my nephew is play game also my brain crazy now from workout routine from all comment that i sent.

No Profile Pic
Posted Wed, 01/30/2013 - 07:02
Cameron

Hi Steve, you didn't mention anything about abs. How often should I train them? And on what days? Thank you.

Joey's picture
Posted Wed, 01/30/2013 - 11:35
Joey

Completely up to you. You may want to train them directly once or twice a week with your favorite exercises.

No Profile Pic
Posted Tue, 01/29/2013 - 12:22
barnett

Shall I use comfortable weights or straight on to a heavy weight to really push my self as I am about to start this program also would it matter if I don't follow any diet

mnsjason's picture
Posted Tue, 01/29/2013 - 19:26
mnsjason

If you're new to lifting, you'll need to establish what weight works for you. The idea is to lift heavy, but you may wish to take it easy at first and focus on form. Form is AS IMPORTANT as the weight you use, perhaps even more so. When you're looking to build mass, you need to consume more calories than you burn. Check out this tool to help point you in the right direction: https://www.muscleandstrength.com/tools/bmr-calculator

No Profile Pic
Posted Tue, 01/22/2013 - 09:36
Kyriakos

Can i make this a 5 day workout, with arms on the 5th day?

No Profile Pic
Posted Tue, 01/22/2013 - 03:43
sany91

hi there i just started going to gym about 4 days a week ..can anyone recommend good vegetarian diet to gain wait...cheers

No Profile Pic
Posted Mon, 01/21/2013 - 06:37
shawn

Do we go up in weight for each set of every exercise or just where it says adding weight?

No Profile Pic
Posted Sun, 01/20/2013 - 21:14
Jack mitchel

Do you increase weight on each set or do you keep it constant?

No Profile Pic
Posted Sat, 01/19/2013 - 22:46
Jack mitchel

I'm 16 years old 6'0 and 165 pounds. I'm looking to gain mass so is the ideal program for me?

No Profile Pic
Posted Sat, 01/19/2013 - 15:32
James

How much incline for dumbell curls...and bench?

No Profile Pic
Posted Fri, 01/18/2013 - 21:18
John

I would like to add more to my chest and I like this workout, did it last year. Would it help to add some incline/decline flys onto Friday's leg workout or would it put too much work on my shoulders and hurt more than help. Any ideas how I could add more to increase chest size. Maybe a couple sets on Saturday and rest Sunday. Thanks

No Profile Pic
Posted Fri, 01/18/2013 - 09:31
Parag from India

whatever this routine really works.Friends try it. Good Luck

No Profile Pic
Posted Thu, 01/17/2013 - 21:04
Aaron
No Profile Pic
Posted Wed, 01/16/2013 - 19:37
Tom

I was curious what you recommend as a proper rest period between sets...I workout using a standard 2 minutes from start of first set to start of next.

No Profile Pic
Posted Wed, 01/16/2013 - 16:58
condog2

hey im a teen im 15,5 foot 5 114 pounds im skinnyfat and i wanna change that completely but i need to change my diet and routine, for routine i will be doing this program but i have to exclude some of the exercises because i dont have the equipment these exercises will be the chin ups,lat pull down,close grip preacher curl,incline dumbell curl, machine shoulder press,military press and squats will i be missing out if i dont do these and my diet contains of proteins through lean meats eggs and nuts,fruit,complex carbs,cereal,water,vegetables

Joey's picture
Posted Thu, 01/17/2013 - 11:49
Joey

Please find comparable exercises to replace the ones you leave out. Squats are easily one of the most beneficial exercises overall. You will want to keep them if at all possible. Few exercises yield the kind of returns they do. You may want to try some variation of dumbbell squats until you can do proper barbell squats. Also, this is an "advanced" routine. I'd highly recommend starting with a Beginners routine and practicing good form.
https://www.muscleandstrength.com/workouts/beginner

No Profile Pic
Posted Wed, 01/16/2013 - 15:39
Mandrake

Would it work doing this workout tuesday through friday skipping the rest day and would it be better doing legs on thursday and shoulders on friday to avoid exhausting muscle groups if doing it in this fashion? I can only workout tues through fri because of time issues.

No Profile Pic
Posted Wed, 01/16/2013 - 11:34
Martin

I was hungover monday so i didn`t workout, i did the monday workout tuesday and the tuesday workout wednesday. I`m planning on working out thursday and friday too, will it be better to do legs on thursday and shoulders on friday since the back and biceps workout also does some shoulders? Would it be better to skip one day? Working out sat or sun is not an option.

mnsjason's picture
Posted Thu, 01/17/2013 - 18:57
mnsjason

While it's not ideal, fitting it in like that is better than skipping a day. Make sure you eat enough and get plenty of rest. You can get back on schedule next week.

No Profile Pic
Posted Tue, 01/15/2013 - 21:44
Og

What is the best supplement for skinny guy and what type of food should I eat??

No Profile Pic
Posted Tue, 01/15/2013 - 15:54
Domm

hey can i switch it up like monday chest tuesday break and wednesday back?

No Profile Pic
Posted Tue, 01/15/2013 - 10:43
fabio matos

wow really excellent post lots of helpful i just have one doud, isn't there missing the abs?

No Profile Pic
Posted Mon, 01/14/2013 - 21:34
Tim

How long of a break are u supposed to take between each set, and excersize? Or do u just do one set and excersize one right after another for the whole work out

No Profile Pic
Posted Mon, 01/14/2013 - 21:14
Tim

on the work out posted on the website where it has for example 3 sets of 10,8,8,6 do u do 3 sets of all them 10 times then 8 times then 8 times again etc in one work out? Or do u do a different number of reps each week?

No Profile Pic
Posted Mon, 01/14/2013 - 19:50
andy

I don't have a barbell available, what can i do to substitute the exercises that include a barbell?

No Profile Pic
Posted Mon, 01/14/2013 - 14:56
Kyle

Hey there, this may be a stupid question but for all the sets should i be adding weight as i go down in reps? Or just keep the same weight but dropping the reps? Thanks

No Profile Pic
Posted Mon, 01/14/2013 - 01:10
Domm

no close grip bench for tri's?

No Profile Pic
Posted Sun, 01/13/2013 - 15:23
riley

hi is this weight routine the real deal. will this actually get me big and ready for my next football season? i dont want to waste my time thats all.

No Profile Pic
Posted Sun, 01/13/2013 - 10:09
Thomas

Is it better to do each exercise separately or could I work on two back to back. What I mean by this is: could i start with barbell bench press 1 set of 10 and then do 1 set of 10 dips then return to do my second bb press of 8. etc

No Profile Pic
Posted Fri, 01/11/2013 - 19:08
Tom

Should i be adding weight?

for example during this

Squat 5 sets of 10, 8, 8, 6, 4

should i be putting the weight up for when i'm only doing 4 reps?

so

No Profile Pic
Posted Fri, 01/11/2013 - 02:07
Rick

How good would this help me get big? I'm about 130lbs and I'm 17

mnsjason's picture
Posted Fri, 01/11/2013 - 16:20
mnsjason

The routine will certainly help you achieve your goal. No matter how good the routine, however, you won't experience gains unless your diet can support it. In order to build muscle mass, you'll need to eat more calories than you burn. If you aren't eating enough, muscle gains will stall. Check this out to get you heading in the right direction: https://www.muscleandstrength.com/tools/bmr-calculator

No Profile Pic
Posted Fri, 01/11/2013 - 01:00
Samm

Does it work's on hectomorph's or guy's like mee that cant gain muscle mass easy and my work makes me stay late, even when i sleep 8-12 hours day, my time to sleep it not always the same, pls help me!

No Profile Pic
Posted Wed, 01/09/2013 - 19:49
Jay Koenaefi

I'm gonna try this & I started as 68kg this week, after 10 weeks, I'll be able to form an opinion. I'm 36, 170cm & first started weight lifting 3 months ago. My body type is Ectomorph & I can lose 5kg in 3 days just by forgetting to eat as much as I should.

No Profile Pic
Posted Wed, 01/09/2013 - 14:32
Pinder

no abs?

Joey's picture
Posted Wed, 01/09/2013 - 14:43
Joey

Your core is sufficiently worked. Add ab exercises when convenient.

No Profile Pic
Posted Wed, 01/09/2013 - 11:29
jacob

can i add deadlifts

Joey's picture
Posted Wed, 01/09/2013 - 14:52
Joey

Definitely

No Profile Pic
Posted Tue, 01/08/2013 - 09:55
Jack

This seems like an easy to follow workout routine, but the diet for me seems to be the hard part. At the moment I am very skinny for my height (67kg and almost 6' 3"). What are some suggestions of easy to prepare meals are that best for bulking

No Profile Pic
Posted Tue, 01/08/2013 - 07:58
JMac

Carbs are your energy source while protein is for repairing and building. Without the energy and nutrients to grow- you won't.

However, when it comes to carbs, eat quality carbs. They are complex carbs and will be vegetables, whole grains, and fruits. simple carbs like white breads, white rice, and sugar will not fuel you the same and will be empty calories.

Eat lean meats, complex carbs, and drink your water. :)

No Profile Pic
Posted Tue, 01/08/2013 - 05:48
Marshy

Hey what are some stomach/core exersices i can add to this routine?

No Profile Pic
Posted Sun, 01/06/2013 - 14:56
winkjb86

Hey, what should I do for abs in this routine?

No Profile Pic
Posted Fri, 01/04/2013 - 17:40
john k

and can you do a meal plan please i eat lots of carbs like rice pasta potatoes and my protein is mainly chicken and eggs i cant seem to get more than 2500 to 3000 calories in a day

No Profile Pic
Posted Fri, 01/04/2013 - 17:33
john k

i got 3 months before i go on holiday to get some muscle mass i weigh 9 stone 3 and 5 11" tall is this routine for me ?

mnsjason's picture
Posted Fri, 01/04/2013 - 19:04
mnsjason

Hey John! This routine will go a long way for you, as long as you're eating enough food to support this program. In order to add muscle mass, you need to eat more calories than you burn. Here's a hand tool that can help you determine your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator

Keep in mind that you'll need to ADD about 400 calories to this number, as it represents how much you'd need to eat to maintain your current weight.

No Profile Pic
Posted Fri, 01/04/2013 - 02:44
Mike

I want to try this program, however it says to eat big at least 5 meals a day. What are the right things to be eating and what are the wrong things?