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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2.5K Comments+ Post Comment

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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.

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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

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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.

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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.

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Posted Tue, 01/15/2013 - 21:44
Og

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

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Posted Tue, 01/15/2013 - 15:54
Domm

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

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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?

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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

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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?

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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?

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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

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Posted Mon, 01/14/2013 - 01:10
Domm

no close grip bench for tri's?

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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.

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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

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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

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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

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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!

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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.

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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.

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Posted Wed, 01/09/2013 - 11:29
jacob

can i add deadlifts

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

Definitely

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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

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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. :)

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Posted Tue, 01/08/2013 - 05:48
Marshy

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

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Posted Sun, 01/06/2013 - 14:56
winkjb86

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

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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

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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.

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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?

mnsjason's picture
Posted Fri, 01/04/2013 - 19:28
mnsjason

Generally speaking, you'll want to stick to lean sources of protein such as chicken, as well as plenty of whole grains, fruits, legumes, nuts, and vegetables. Try to avoid processed foods, as well as foods high in sugar. Trips to your local fast food establishment are discouraged as well.

Check out this tool, as it will give you an idea of how MUCH you should be eating:https://www.muscleandstrength.com/tools/bmr-calculator

You'll need to add around 400 calories to this number in order to add mass.

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Posted Thu, 01/03/2013 - 23:38
Mini meat head

How are you supposed to do one exercise and go to the next if the number of chest exercises is greater than the number of trice exercises?

Joey's picture
Posted Fri, 01/04/2013 - 11:13
Joey

I don't really understand the question. Complete all the exercises in the order they are written before moving on to the next one.

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Posted Thu, 01/03/2013 - 21:07
kyle

Hey I've been doing a split routine only changing my exercises . I train at home with a bench barbell ez curl bar and dumbbells plus leg curl thing on bench. Could use advice on new muscle and strengtbuilig exercises. Gotta get back in shape before I start a mma training program.plus ur thoughts on CLA and pointers on quality post work out u

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Posted Thu, 01/03/2013 - 05:17
James Wilson

ILIKE IT ,ALOT ...!

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Posted Thu, 01/03/2013 - 03:44
orlando

I honestly only have time to eat 3 big meals a day but I can carry some snacks around and stuff like that. Will that work? And what would be a good thing to eat in between my meals?

Joey's picture
Posted Thu, 01/03/2013 - 16:05
Joey

Yes - Your overall calories for the day is far more important that meal frequency.

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Posted Wed, 01/02/2013 - 21:18
Preston C

Is it still beneficial to pyramid each set per exercise?

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Posted Mon, 12/31/2012 - 11:20
Jaymez

Could anyone tell me what amount of cardio I should be doing with this? At the moment I do 5 minutes on the rowing machine when I arrive, some work on my abdomen with a medicine ball halfway through and a 10 minute run of varying speeds at the end. Should I be doing more or less?
Thanks.

Joey's picture
Posted Wed, 01/09/2013 - 14:56
Joey

Cardio is optional. What you're doing is fine.

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Posted Mon, 12/31/2012 - 07:30
omkar

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
this is what u given
my query is u have to do all or one of this in a day chest
please reply

Joey's picture
Posted Wed, 01/09/2013 - 14:54
Joey

All

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Posted Sat, 12/29/2012 - 12:49
Corbin Grimes

No Abs?

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Posted Wed, 12/26/2012 - 21:23
Josh

check out

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Posted Wed, 12/26/2012 - 15:49
Kyriakos

For maximum mass gain is this better or the Advenced Bodybuilder workout? Thanks

mnsjason's picture
Posted Wed, 12/26/2012 - 18:55
mnsjason

Both routines are designed to add mass, and both are designed for the advanced lifter in mind. You'd be fine with either, so it's up to you. Pick one that suits your personal preferences and schedule.

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Posted Tue, 12/25/2012 - 15:46
Kyriakos

Can i make this a 5 day workout, with the triceps and biceps in another day? Because i really cant stay away of the gym for 3 days!