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
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2.3K Comments+ Post Comment

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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

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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?

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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.

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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!!

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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.

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Posted Tue, 10/16/2012 - 12:46
themba

I hope for the best results

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Posted Tue, 10/16/2012 - 09:11
Christian

Repeat the whole program at week 2?

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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

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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.

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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.

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Posted Sat, 10/06/2012 - 14:12
Carlos

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

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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?

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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.

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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.

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Posted Mon, 10/01/2012 - 08:03
Sam

Hi I'm 20 5'8" 156 and want to get a lot bigg
But I'm not sure how much or what to eat could
Someone help me with a meal plan ?

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Posted Mon, 10/01/2012 - 06:58
Sam

Hi I'm 20 5 8" 156 and want to get a good bit bigger how much protein and carbs should I be eating in a day to achieve this?

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Posted Sun, 09/30/2012 - 06:15
Lance

hello,

is it okay to do some 30 min cardio after this routines? if so, how long should i rest if i am ever to do cardio. im 68 kg and my goal is 75 kg by december. having a hard time getting to 70. help anyone? :(

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Posted Sat, 09/29/2012 - 15:24
Richie UK

Hi Guys,

Would you suggest more focus on the legs at day 4? In relation to the rest of the body is it balanced? I'm slowly developing my upperbody to where I want to be, but am conscious about my legs. The routine looks good, I can't wait to give it ago!!

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Posted Thu, 09/27/2012 - 16:38
John

how long do i rest between each set?

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Posted Thu, 09/27/2012 - 12:15
Jamie

Unless you are a begginer you cannot build muscle and lose weight at the same time . Well you can I guess but you are better off to choose either to bulk or cut . When bulking you cannot be afraid to gain a little bit of unwanted fat . When I bulk I follow my regular healthy protein rich diet but I use a weight gainer to get the clean carbs fats and calories . If you are serious about bodybuilding it should be easy to lose the excess fat gained by a bulk . Learn to discipline yourself and it becomes easier and easier to not eat crap .

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Posted Thu, 09/27/2012 - 05:54
Az

Awesome program, looking forward to it.

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Posted Sun, 09/23/2012 - 01:56
Joe

what's the best things to eat and how much protein should i intake

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Posted Fri, 09/21/2012 - 21:59
justin

do you add weight each set or keep it the same?

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Posted Fri, 09/21/2012 - 00:35
justin

Do you increase the weight each set? or is it better to use a heavy weight you know u can complete all sets with?

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Posted Thu, 09/20/2012 - 18:44
Cesar Zarate

I'm 5'11 weigh 180 and trying to bulk up, how much weigh should I be doing my reps with? and do I add on weight every week?

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Posted Thu, 09/20/2012 - 12:48
Lyn Carr

Hi my this is Lyn. I am a long time fan of the gym but just getting back into the swing of things after having been out of the Army for 4 years. I printed out your workout and really like it. As a matter of fact my work out partner and I just spent a lot of money on the supplementsthat are the best on the market and Creatine. Just had a question.... I am used to the older high school workouts where we hit upper body and lower body every other day. With this program I see that we only do each part once a week. I am really wanting to bulk up more even though im already 299 lbs. I want to see my chest and arms continue to grow. Today is day two but can you explain to me or reiterate that this routine is good even though I am only fatiguing each group once a week? Could this be because its designed specifically for mass building? If so that's great but just seems a little weird working my chest just once a week. Will I still see results? Thank you very much!

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Posted Mon, 09/17/2012 - 13:13
carlo

Hey my metabilisme are very fast can you tell me what to yous I am yousing boigen bulk at this moment

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Posted Sun, 09/16/2012 - 19:31
Alex

Starting back into the weights. Want to get ripped. I'm 220, starting to get back into shape. Should I be pumping the maximum weight I can handle for each excercise?

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Posted Sun, 09/16/2012 - 19:07
Alex

Starting back into the weights. Want to get ripped. I'm 220, starting to get back into shape. Should I be pumping the maximum weight I can handle for each excercise?

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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

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