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.

2.6K Comments+ Post Comment

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Posted Sun, 03/31/2013 - 10:21
shivendra

which diet chart i have to prefer for this schedule?

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Posted Sat, 03/30/2013 - 19:55
Mahesh

Is this workout good for beginners after training about one moth with basic exercises?

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Posted Sat, 03/30/2013 - 18:21
bill

what are the rest periods in between sets?

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Posted Sat, 03/30/2013 - 18:01
darrincp

hi steve,
6 months ago weighed 270lbs and hadnt exercised in 15 yrs (am 46) so bought some weights, rowing machine and exercise bike and after 5 months am down to 198 lbs, i want to get muscled and ripped have been doing this workout for 5 weeks now, eating 3 meals a day, cereal am and fruit, tuna or mackeral,salad and fruit at lunch, chicken and rice or chicken jacket and salad with fruit for tea and protein shake after afternoon workout almonds or spoon of peanut butter or fruit for snacks. seem to have plateaued and dont know if i should change to different workout for a few weeks or what to do, any advice?

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Posted Sat, 03/30/2013 - 13:15
Shehan

What schedule should I do after this 10 week program?

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Posted Fri, 03/29/2013 - 00:48
Mazda

How long should the rest between sets be?

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Posted Thu, 03/28/2013 - 23:22
Dima

I don't see anything for abs, wtf?

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Posted Thu, 03/28/2013 - 22:48
Ty

Steve,
Do you think it's better to start the program at weights that i know i will be able to add 5lbs a week for 12 weeks, and doing so will increase all of my max's by 25% or so?
Or do you think I should just start doing enough weight where i can barely get all of the reps, and possibly not be able to add any weight next week?
I'm starting this routine because I'm at somewhat of a plataue for some of my lifts. I wanna gain mass like the way this routine is setup, but I also want to increase my max's too. But for now the mass is priority.

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Posted Thu, 03/28/2013 - 22:27
Brandon

It says to include cardio in rest days, should I include cardio on lifting days as well?

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Posted Thu, 03/28/2013 - 20:23
j-sca

What is the rest interval between sets?thanks.

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Posted Thu, 03/28/2013 - 16:41
sonny ewing

Hi Steve i've done the GVT program and your four day split would this be an ideal step up?

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Posted Wed, 03/27/2013 - 23:47
hannan

jst wnt to know when it says do 10,8,8,6 on the chest Exercises, should i go up in weights? or stick to the same weight? plz can u explain it abit more. many thanks

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Posted Wed, 03/27/2013 - 23:40
jake

Great program will post before and after pictures if I can

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Posted Wed, 03/27/2013 - 02:42
david

I need help!
I have a high metabolism and im trying to gain body weight and build muscle, how many times a day do you recommend i should eat and how much? I need to improve my diet. Secondly, how should i take in the supplements recommended during my workout and non workout days?

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Posted Tue, 03/26/2013 - 13:01
Moh

For example do I do a set of an excercise and go on to the next set or do I move to the next excercise,,, and do I do the back workout first and then biceps??

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Posted Tue, 03/26/2013 - 12:32
Sammy

This is more of a strength training workout than a mass building workout. I'm currently in college for kinesiology and I am a trainer. When massing you want to aim for 4x4-6 that means 4 sets 4-6 reps. When you are massing you want to lift as much wait as you can, kind of like maxing! Now if you want strength, but not so much mass, you want to aim for 4x8-10. If you want to look cut and lean aim for 4x12-15 this is where the "feel the burn" phrase comes from also when lean training you wana do at least 3 days of 1 hour cardio, and lastly if you want endurance aim for 4x15-20 this means really light weight but you exaughst the muscles. Hope I was of assistance. Now make sure you get plenty of protein and phosphorus because your muscles need them to grow and repair, and stray away for dark sodas, unless you are a rootbeer fan, because most have phosphoric acid which will eat you phosphorus and prevent major muscle growth! Oh and if you are massing you want the carbs! Good luck!

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Posted Sun, 03/31/2013 - 07:18
darrincp

hi sammy, i am 47 yr old and 6 months ago weighed 270lbs and hadnt worked out for 15 years, went for it with cardio and weights 6 days a week and am now 200lbs, want to get ripped and have been trying 5 day split with the workouts on this page eat eggs or cereal for breakfast, chicken or tuna or mackarel with salad for lunch, chicken and rice or jacket with salad or pasta for evening meal, snack on 4 pieces of fruit and almonds every day, workout 5 pm for 1hr-1hr 15mins 5days and protein shake after, feel i have plateaued, any ideas or help would be appreciated.
cheers
Darrin

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Posted Mon, 03/25/2013 - 12:27
Matt

How much time between sets??? And how much time between each exercise??

Thanks

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Posted Sun, 03/24/2013 - 22:53
mario

There is alot of conflicting advice going on in here with regards to nutrition. Your best bet would be to go to the libray and get a book, everyone is different. In reference to eating carbs before bed making you fat that is not true. It is not what you eat before bed that will make you fat it all depends on how much of the different elements you eat throughout the entire day. Find out for your size and goals how much protein, carbs and fat you are in need of and go with that. The spread out eating every few hours is good to keep you feeling full and helping to burn more calories. Bottom line is everyone needs to adjust diets to fit there life styles.

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Posted Sat, 03/23/2013 - 17:04
Omar

Hi Steve,

I am 6'4" and was 224 lbs. I went on a 1500 calories a day diet and over one week i lost 6 lbs where my typical day would look like.
Breakfast: Fiber one oats and chocolate bar with fruit
Snack 2 hours later: usually a fruit
Lunch: either sandwich around 500 calories or grilled chicken salad
Snack: 2 hours later: usually another fiber one bar
Dinner: either a subway 6in chicken sandwich of grilled chicken salad.

I usually dont eat after 7pm since i usually workout at 9:30pm. My workout routine is a 6 day rotation with weight lifting every other day and cardio on the off days. I workout Chest& Biceps, Back and Shoulders and Triceps and Traps where i do some abs on every one of those days. On cardio days I do 30 min eliptical and 15 minutes on the bike along with some abs. I am trying to reach a weight of 210 lbs. I dont want to lose muscle though, on the contrary I want to gain muscle. I want be be 220 lbs but with little fat in my body. What would you suggest I change or do to achieve that. I am 22 years old. Thanks!

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Posted Sat, 03/23/2013 - 09:23
Ebrahim Mohamed

How long is rest period in between sets and rest in between exercises?

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Posted Fri, 03/22/2013 - 18:53
kyle

How long between each exercise? 2-3 minutes?

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Posted Tue, 03/26/2013 - 17:45
mnsjason

2-2.5 seems appropriate.

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Posted Fri, 03/22/2013 - 14:18
Dave

Steve,

You don't mention so wanted to clarify, is last set last rep supposed to be basically at failure? Just wondering how to work the weight pyramid in terms of the intensity.

Dave

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Posted Thu, 03/21/2013 - 15:58
Mark

Are these more efficient than doing supersets and days like chest/back and bicep/tricep?

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Posted Thu, 03/21/2013 - 06:13
Alex

Hi i am 25 height 1.80 weight 81 percent fat 18% everything looks great program whether it's okay "rip" muscle and then let it rest a week is enough effective??? ? Thanks in advance

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Posted Thu, 03/21/2013 - 03:44
Alex

Hi i am 25 height 1.80 weight 81 percent fat 18% everything looks great program whether it's okay "rip" muscle and then let it rest a week is enough effective??? ? Thanks in advance

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Posted Thu, 03/21/2013 - 03:31
David M

If I max out at 240lbs now. How much do you think this will allow me to shoot up in max bench.

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Posted Thu, 03/21/2013 - 00:15
Jeremy

Hi...I am between endomorph and mesomorph body type...do I still have to eat 5 big meals a day when doing this program? I am afraid that I will gain more fat on doing so...And where should I insert ab workout?Thanks!

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Posted Wed, 03/20/2013 - 19:57
luc

hey steve how much gin and lbs is expected roughly

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Posted Wed, 03/20/2013 - 12:55
steeven labonne

yes l'm new and i want to know what is mean by "set" on the tables above..can you help me please

Joey's picture
Posted Thu, 03/21/2013 - 16:44
Joey

"Sets" refers to the number of times you preform the prescribed repetitions of a particular exercise.

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Posted Tue, 03/19/2013 - 14:54
Michel

on the 10, 8 etc or 8, 8 etc everytime you drop in reps you increase weight or do you keep the same weight?

And when you hit let's say 10 8 8 6 reps do you increase the weight next time you do it? Confused on the progession of this workout..

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Posted Tue, 03/19/2013 - 14:06
Cesar

For this workout do I have to increase the weight for each set or just the same weight for each set during the exercise? And Do I can change the days of the workouts?

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Posted Tue, 03/19/2013 - 07:17
Jason G

at my gym there is no machine for seated calve raises, have you any suggestions on what i could do instead? thanks

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Posted Sat, 03/16/2013 - 03:51
Sameer

Hi,
I am quite afraid that I would gain fat.
Should I do cardio in the weekends according to your plan?
if so how many calories should I burn in the weekend and how many should I burn on Wednesday ?

Cheers.
Sameer

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Posted Thu, 03/14/2013 - 12:08
Josh Croggon

hi, ive been following this weight program for the past week and a bit but ive noticed my abs seem to be losing their tone but my arms/shoulders are getting bigger, what can i do to keep my abs toned and still get bigger arms and shoulders?

Joey's picture
Posted Thu, 03/14/2013 - 12:14
Joey

When putting on weight you can expect to gain a little fat as well. Ab definition is usually the first thing to go. I wouldn't worry too much about your abs while putting on size. After you're happy with the amount of muscle you've gained, you can always cut to reveal your abs once again.

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Posted Wed, 03/13/2013 - 22:53
Andrew

Does this help lose fat as well as gain muscle?

mnsjason's picture
Posted Mon, 03/18/2013 - 19:58
mnsjason

Typically, a mass building program has a monster diet behind it. In order to build muscle mass, you'll need to consume more calories than you burn. As long as you keep your diet clean, however, you can minimize any fat gain while building mass.

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Posted Wed, 03/13/2013 - 21:20
Michael

Is it ok to mix some and with these exercises?also has anyone done this workout? And if do have you seen good results? Also if I follow everything correctly, even with all the supplements it recommends, when should I see results?

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Posted Wed, 03/13/2013 - 02:05
Hugo

so on day one, do i have to end with the chest exercies before the triceps one, or can i combined them? like one chest exercise, then one tricep, then another chest ?

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Posted Wed, 03/13/2013 - 02:05
Hugo

so on day one, do i have to end with the chest exercies before the triceps one, or can i combined them? like one chest exercise, then one tricep, then another chest ?

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Posted Wed, 03/13/2013 - 02:03
Hugo

so on day one, do i have to end with the chest exercies before the triceps one, or can i combined them? like one chest exercise, then one tricep, then another chest ?

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Posted Mon, 03/11/2013 - 15:23
aditya

How much time should I rest and what should I take before going to bed

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Posted Mon, 03/11/2013 - 14:05
Jeff D

Do you add any cardio in to this workout?

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Posted Mon, 03/11/2013 - 11:20
Abdelrahman Yehia

Hi Steve,
Do I put on more weight after each set in the exercises with decreasing number of reps?

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Posted Mon, 03/11/2013 - 01:59
Adam

Hey, Im 5 foot 6 inches, 230 pounds, 29.8% body fat.
All my fat goes to my ass, and lower stomach.
Im trying to loose my lower half of the stomach but also gain in size to play football, if anyone can post me a good meal plan to follow to help bulk and get rid of my gut also a workout plan would be great.
I play full back so i need to gain alot of size. Thanks

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Posted Sun, 03/10/2013 - 16:32
Andrew

Is it ok to get junk food one day a moth

mnsjason's picture
Posted Wed, 03/13/2013 - 19:45
mnsjason

The key with any eating plan is consistency. That being said, you should be able to get away with a cheat meal, just try not to go overboard.