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

4.9 STARS
2.1K 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.

2.4K Comments+ Post Comment

No Profile Pic
Posted Sun, 12/02/2012 - 11:33
Billy Lovekins

Looking for a good bulking cycle to fit in around work ??

No Profile Pic
Posted Sun, 12/02/2012 - 11:03
John

I just finished this program and I have to say I love it. I was sore after every single workout all ten weeks. The workouts are simple and easy to do especially when you don't have a lot of time to spend in the gym yet they are your basic, fundamental exercises that really build lean, solid muscle. You're not going to get very cut from it but once you finish the ten weeks move on to one of the other great programs they have on here. I would highly recommend trying this out.

No Profile Pic
Posted Sun, 12/02/2012 - 00:20
Niles

Hey, I really like the way the workout looks and was thinking of trying it out. But, I am pretty much done with sports in high school right now, I'm not really looking to gain for football anymore. So, I was just mainly wondering, if I do the workout and eat as much as possible is this going to put on muscle mass and fat too?

No Profile Pic
Posted Fri, 11/30/2012 - 00:22
nathan

hey i was wondering if you knew a diet for gaining weight in this workout routine. I am 5'6 and only weight 117lbs. I workout 4-5 times a week and lost over 15lbs since i started.

No Profile Pic
Posted Thu, 11/29/2012 - 17:31
Rahul

Hi, I'm 6'4, 198 pounds..looking to add more meat and get up to about 202 and get toned at the same time. I think this workout will work well for me. Had a questiong about the routine..for how many weeks are you to do the listed routine? I assume that the exercises can be changed/varied after 2 weeks or so? Thanks!

No Profile Pic
Posted Thu, 11/29/2012 - 06:12
Mike Lewi

looks like an awesome program. i'm trying to decide between this program and the 5-day Power Muscle Burn program. my goal is to gain as musch muscle size and strenght as possible. I'm 25, have been weightlifting on and off for 5 years. i'm 68kg (150lb), 173cm and i'm on a bulk diet.

which program do you think is best for me?
thanks :)

No Profile Pic
Posted Sun, 12/02/2012 - 12:08
Fredy

One thing I do advise is that "Bulking" isn't the way to go, that's my persoanl opinion obviously you can do whatever you please but Bulking is more for BodyBuilders, the big guys that do the shows Because that's their living, they eat sleep and workout as a job, unless you do that as a career, bulking will just get you chunky than be sorta kind of hard to cut out the weight, You should just stick to your Regular Routine for eating but when It comes to Workout Program the 10 week Mass Program is good, and if you want you can always change it up, That's what I do, I'll do The Mass workout and do 'To Failure' Lightweight Reps to give you the Cut Lean look

No Profile Pic
Posted Tue, 11/27/2012 - 09:22
Adil

Hi,
There are no exercises included for the abs? Is there any special reason for that? I want to workout my abs along with the rest of body. Is there an alternate workout that includes the abs too?

No Profile Pic
Posted Mon, 11/26/2012 - 22:46
rodrigo

in this routine i shouldnt being doing cardio?

No Profile Pic
Posted Thu, 11/22/2012 - 11:13
Nicky Studholme

Hi Steve!

I was just wondering, on the exercises where there are different reps for each set (e.g. Bench Press is 10,8,8,6) should I be increasing the weight after each set or just keeeping it the same? I know you need to for the tricep extension because it states that you should, but what about the others?

No Profile Pic
Posted Tue, 11/20/2012 - 22:55
stanislav georgiev

Hi,Steve!do i put more weight when i go for 8-8-6 reps for the bench presses for each set??for example do i lift, let say for the first set 145 pound,then 155 for the second and then 165 for the last six reps??or i just stay with 145 for all the sets??

No Profile Pic
Posted Tue, 11/20/2012 - 21:58
kevin

how long between sets should i wait 2 mins or more

No Profile Pic
Posted Tue, 11/20/2012 - 00:37
Paulie

steve

i just dont have time to spend 4 nights on this program, am i able to cram into 2 nights?
cheers

No Profile Pic
Posted Tue, 11/20/2012 - 00:03
stanislav georgiev

Hi,Steve.Do i put more weight for each set for exercises like bench press and biceps curl or i do all the sets with the same weight?thank you.

No Profile Pic
Posted Sat, 11/17/2012 - 14:22
Victir

Thanks 4 the work out from michoacan mex

No Profile Pic
Posted Wed, 11/14/2012 - 18:50
Ush

Great workout Steve, just wondering how many seconds of rest between sets is good for building muscle with this workout?

No Profile Pic
Posted Wed, 11/14/2012 - 15:43
alex

hey guys, im 22 and trying to GAIN weight. im only 120 lbs! 5'6
i need to know what foods should i be eating? i work out, and drink muscle milk 3 times a day and take mens vitamens. i eat 3 times a day, but wil be increasing this, and will try to eat every 3-4 hours. but like i said above^ what should i be eating?

No Profile Pic
Posted Wed, 11/14/2012 - 06:05
lenz

can i do these program
even if im
just a beginner and i
just got back
at the gym, also the diet

No Profile Pic
Posted Tue, 11/13/2012 - 12:33
Matt

Do nothing on the weekednds but rest....?

No Profile Pic
Posted Mon, 11/12/2012 - 12:03
Gary

Are you supposed to increase your weight every set?

No Profile Pic
Posted Sun, 11/11/2012 - 18:33
Boots

I work second shift and only have time to work out after work. But my gym is only open 24/7 four days a week. Is it ok to do this routine four days in a row without the one day off in between

No Profile Pic
Posted Thu, 11/08/2012 - 15:16
Jason

Do I have to be an advanced lifter to do this program? I m probably more intermediete

No Profile Pic
Posted Tue, 11/06/2012 - 21:42
Jimmy Struthers

Do you think it would be alright to start repeat the workout on sunday instead of waiting a full week to do it again?

No Profile Pic
Posted Tue, 11/06/2012 - 00:30
G

I started this plan today, want to change my routine up a bit and gain more muscle. Im already beefy, but bulking up more for winter. What cardio is recommended for this plan? Im assuming minimal, but HIIT, or moderate?

No Profile Pic
Posted Tue, 11/06/2012 - 00:26
moe

i am a very light weight person wighting at 120 poinds and all i wana do is gain mass so is this the right workout.. and is wednesday good for abs steve??

No Profile Pic
Posted Tue, 11/06/2012 - 00:20
mohsen

i was wondering if this is the best thing for me as im very light weight sitting at 120 pounds.. and all i want is to gain mass so is this a good choice of workingout??

No Profile Pic
Posted Mon, 11/05/2012 - 19:41
D.a.

hey. iam i kind of a "skinny" guy and ive been planning to workout but i dont have enough knowledge of what im going to do or what how am i going to start working out. and yeah i would want to gain some weight does working out actually helps me on this?

No Profile Pic
Posted Mon, 11/05/2012 - 17:54
Ricky

i noticed it said adding weight only for tricep extension, does that mean for all other workouts use same weight for all sets?

No Profile Pic
Posted Mon, 11/05/2012 - 14:26
Austin

Hey Steve, im 6"4' about 190 and im about to start this workout. I also have kre alkaline and super mass gainer to help me gain a good 10-15 pounds. My friends who took kre alkaline doubled up on their pills so they took 2 before their workout and 2 after, is that smart to do?

No Profile Pic
Posted Sun, 11/04/2012 - 14:37
ryan o

hey ive just finished the max ot program and i was wondering if this was a good alternate for me or not!

No Profile Pic
Posted Sun, 11/04/2012 - 11:51
Newguy

Hi Steve.
I started out in the gym about a month ago. I tried your program for the first time this very afternoon. My chest/triceps are completely destroyed. An absolute killer program. Thanks alot for this! :)

Best Wishes - The Newguy.

No Profile Pic
Posted Sat, 11/03/2012 - 02:38
Josh

This program is great! With the right diet ive gained 4kgs in a month. Im sure it will slow down but the principles applied in this program seem to work, especially for someone like me (middle distance runner using strength and conditioning for a few months to improve short distance times).

My diet is:
Whey Protein shake w/ milk on waking
4 weetbix with milk and banana
Snack: yoghurt w nuts or sesame snaps
2 multigrain sandwiches with tuna or sandwich meat and 2 slices cheese each one at 12pm one at 1.30pm
Snack: 2 pieces fruit and handful nuts
Pre workout bsn noxplod
Intraworkout: bcaas
Postworkout: protein shake w/ milk
Dinner: chicken and brown rice or similar type of meal followed by healthy dairy based dessert

Thanks!

No Profile Pic
Posted Thu, 11/01/2012 - 09:13
dwayne

On tuesday. After I'm done with all back exersises. I start doing biceps and I just can't bent my arm with any weights. I don't feel too tired or anything it just kinda stops on half way . Why is that

No Profile Pic
Posted Sun, 10/28/2012 - 19:48
Joey28

Hi Steve... Was wondering if I could still do cardio after every session. I don't want to get " bulky ", just want to add a bit of size but still stay lean and toned.

No Profile Pic
Posted Sun, 10/28/2012 - 18:12
Raj

Will this Mass Building program work for the people who are underweight and wants to build muscle mass (assuming if somebody would do the suggested exercise and 6-7 meal a day)?

No Profile Pic
Posted Fri, 10/26/2012 - 13:35
Jhon

Steve pls suggest me whr to add abs workout in this routine

No Profile Pic
Posted Thu, 10/25/2012 - 05:49
Pedro

What happens If you have you can't work out on thursdays?? Does it affect much if I do an exception and rest wednesday and thursday?? I will have a busy dAY but i dont know how important it is to do everything exactly that day... i've seen alot of results with this routine i dont want them to be screwd

No Profile Pic
Posted Tue, 10/23/2012 - 12:45
Derai

How much weight should you be doing per set? for example on bench press, should you do 70% your max for all 4 sets, or increase the weight as you go through each set since your doing fewer reps?

No Profile Pic
Posted Mon, 10/22/2012 - 19:42
marcus

Can I use these same workouts and splits but in a 5x5 repitition? Will that give me good results. Just wanting to experiment since I've done the 10 weeks and love the program.

No Profile Pic
Posted Mon, 10/22/2012 - 03:50
Jake

hey guys I'm about 110kgs, pretty solid build but holding to much fat in all the general areas, am currently at gym and getting pretty strong and solid but just cant get the weight loss part going, I work out 3 times a week and try to get cardio in when I can, can anybody suggest a good diet plan and fitness schedule to fit in to the muscle building side of things? cheers!!

No Profile Pic
Posted Tue, 10/16/2012 - 19:19
Anonmouze

Can I perhaps change the rest days and such? I can only workout 3-4 days a week so something like Monday, Wednesday, Friday and possibly Saturday. Or maybe Tuesday, Wednesday, Friday.

No Profile Pic
Posted Tue, 10/16/2012 - 12:46
themba

I hope for the best results

No Profile Pic
Posted Tue, 10/16/2012 - 09:11
Christian

Repeat the whole program at week 2?

No Profile Pic
Posted Sun, 10/14/2012 - 12:57
sagar

hi steve i started 10 week exercise but i want to knw that whos supplmnt use in this exercise pls tell me

No Profile Pic
Posted Thu, 10/11/2012 - 15:30
Adam

Anyone have a good diet plan for skinny guy looking to get massive!!
I have only been working out 2months, no supps or anything and have the urge!
My strength increase has been ridiculous lifting an extra 25kg from the day I started now time to get serious and pack on the weight.
Ideas/info on supps and diet would be much appreciated cheers.
HAPPY LIFTING.

No Profile Pic
Posted Tue, 10/09/2012 - 16:50
Jim

I have been following this work out for 4 weeks and eating 4000 calories a day. I am 44 6'0 205lbs. I was 192 lbs. 4 weeks ago, I have gained some mass but have lost a lot of definition. Seems like I need to start trying to cut back on calories. My goal is 210 lbs ripped I had 192 lbs ripped, my question is about what will I have to bulk up to achieve 210 ripped.I have been eating a pretty good diet plus up your mass.

No Profile Pic
Posted Sat, 10/06/2012 - 14:12
Carlos

What about abs? When do you mix abs in this routines Steve?

No Profile Pic
Posted Wed, 10/03/2012 - 21:08
Sam

I am 15 and I want to gain as much weight as possible I'm not exactly skinny I weigh 140 and I am a running back I am looking to gain 20 to 30 pounds by next year any advice?

No Profile Pic
Posted Wed, 10/03/2012 - 11:55
Carlos

Feedback:
1) These comments need to be able to be sorted Newest to oldest. There are 1000 comments here.
2) **What is the feedback of this workout? Anyone try it with success? How long on average is each workout? When do I fit in abs? fyi - I am a former trainer and gained 50 pounds during my 20's on pure natural lifting and eating. (no supplements) This workout ressembles what I used to do. I am 40 now and don't have 2 hours to put in the gym anymore.

No Profile Pic
Posted Thu, 10/04/2012 - 13:44
Richie UK

Hi Carlos

I have just completed week 1. I enjoyed the programme. However the duration of each session varied. Just over an hour for day 1 and 2 and less than an hour for day 3 and 4. Having said that i thought the legs day was rather weak and have added another exercise to balance it out. So far so good.