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 Sat, 09/15/2012 - 13:37
Boeta

Hi, from witch age group is it safe to use your program. My son is on the small side and is looking to build some muscle. Please can you advise me?

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Posted Sat, 09/15/2012 - 13:05
Dj

I'm 18 and I'm 6'3 but I weigh about 130. I'm trying to get up to 200 in the next couple years so I look normal. What do you suggest? And would it be okay if I worked out Monday thru Thursday and just rested the weekend?

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Posted Fri, 09/14/2012 - 15:51
Pedro

How long Im I suposed to rest till I start the next set?

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Posted Thu, 09/13/2012 - 19:02
John

Do I need to keep the same weight for the whole exercise?

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Posted Thu, 09/13/2012 - 12:09
Brendy

This seems like a great workout that I will be trying soon. I just think that pull up's are just as important ass chin up's. Do you think we should incorporate these into the workout Steve, or would that be too much? Thanks, please reply.

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Posted Thu, 09/13/2012 - 00:05
DON

after 10 weeks do i just throw more weight on and carry on with the same routine ?! cheers youve been very helpfull mate

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Posted Wed, 09/12/2012 - 13:22
Mondli

Is this program okay to be used for a teenage boy

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Posted Wed, 09/12/2012 - 13:22
Mondli

Is this program okay to be used for a teenage boy\

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Posted Tue, 09/11/2012 - 13:30
nasser

Steve aren't Machine Shoulder Press and Military press somehow similar?

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Posted Tue, 09/11/2012 - 05:40
ashton

I cant seem to gain weight for anything. I workout at least 5 days a week and go hard and heavy as i can, constantly eating peanut butter,chicken. Pretty much i can get my hands on and drinking protein and water all day but still cant gain. Any advice on some other ways that would put weight on?

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Posted Tue, 09/11/2012 - 20:04
chris

Less is more

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Posted Mon, 09/10/2012 - 08:33
sishir

hello im a guy who loves bodybuilding but unfotunately i cant afford much to have a strict diet plan so can u please,kit sounds awkward but can u reccomend me a diet routine which i can afford it and gain muscles too.

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Posted Mon, 09/10/2012 - 01:25
Nigga

No abs ?

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Posted Sun, 09/09/2012 - 11:00
bradie

what protein should i take with this?

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Posted Sat, 09/08/2012 - 21:56
Anodize

Isn't it bad to do the same workout for 10 weeks? And also deadlifts yes or no :o

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Posted Sat, 09/08/2012 - 18:17
Luke

does anybody know any good muscle building diets

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Posted Sat, 09/08/2012 - 15:32
Rickard D

Cool program!
But i can't see any lower back anywhere? Isn't it good to add it to the back-exercises? Like deadlift etc?

I'll try out this program with some lower-back, and abs!

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Posted Sat, 09/08/2012 - 00:18
isaac

i have been using the workout for 7 weeks now and so far im impressed with the results, so my question was, after the 10 weeks are over, which other workout program should i use to maintain and maximise my muscle growth?

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Posted Wed, 09/05/2012 - 22:03
Cory

Are there any days where i could add on deadlifting and power cleaning? Maybe on saturday?

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Posted Wed, 09/05/2012 - 18:28
chris

A bulk without dead lifts? i'm on week 5 and tweeked a little because some exercises dont work for me ie add some front squats to ballance out because im tall i tend to pitch forward.

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Posted Wed, 09/05/2012 - 13:30
Oktaj

No Comment

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Posted Wed, 09/05/2012 - 01:13
Claudio

Hi M&S,

I follow your program, I eat BIG! (3500+) but I'm gaining more fat than muscle - actually NO muscle. My diet is fine. I eat good carbs, healthy fats, alot of protein and plenty of water.

I am a HardGainer. Should I follow this program? and should you train to failure?

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Posted Tue, 09/04/2012 - 15:13
Stan

Just wanted to see why there is no deadlift in this workout. Also what exercise would you recommend to replace the pullover, it seems to hurt my shoulder, thanks.

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Posted Tue, 09/04/2012 - 08:05
Nicholas

Great programme. I gained 16.6 lbs after the 10th week.Steve what programme do you reccommend after this to keep gaining an not plateauing?

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Posted Tue, 09/04/2012 - 01:26
mike

Seeing as the reps go down each set for example in bench. do you keep the same weight throughout the exercise or start lower and add weight after each set?

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Posted Mon, 09/03/2012 - 16:57
Kevin Thompson

hey i started this 10 week mass building workout... what kinda diet should i use to build????

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Posted Thu, 08/30/2012 - 15:40
Mike

Nicholas.
I too have gain 20 lbs. I went from 130 standing at 5,6.
To 150 lbs. I too 5 days off and im gonna start it again only
I'm gonna throw some drop sets at the end of SOME sets. And I'm.
Gonna use supersets. Plus thow some abs in on leg and shoulder days

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Posted Thu, 08/30/2012 - 15:00
Nicholas

Hey i'm in my final week of this programme. I gained 20lbs.Can anyone recommend a work out programme that I can use? so that my results do not plateau

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Posted Wed, 08/29/2012 - 16:18
louis

in these workouts is every exercise worked at 75 % of 1rm ?

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Posted Wed, 08/29/2012 - 14:17
dyoro93

after I complete this 10 week workout, what workout/routine should I move onto to keep the muscle and weight on?

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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