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

4.8 STARS
2.2K 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.

2.5K Comments+ Post Comment

No Profile Pic
Posted Sun, 02/17/2013 - 16:05
andres v

can this routine be used to gain weight/mass if you eat a lot?

No Profile Pic
Posted Sat, 02/16/2013 - 23:51
Paul

the best thing to do if you're getting into bodybuilding is the go str8 to the best gym in your city and get ADVICE not from internet but from a former arnold's trophy winner like i did. i lost 30 lbs in 15 days using his diet of meat and veggies (among other tips.) if you want to gain muscle without being all gung ho about bodybuilding...just follow the guide and try and find out for sure what you're putting in your body from a trusted source.

but don't take my word for it..........the best advice comes from within. figure out what's in your best interests and you'll find that willpower will be your best friend for life

No Profile Pic
Posted Sat, 02/16/2013 - 00:31
Matt

Do you use the same weight for each set or do you increase with each set

No Profile Pic
Posted Fri, 02/15/2013 - 16:53
Essa

Hey... I want to use protein instead of the meals
Can you suggest me of some protein names that I have to use ?

mnsjason's picture
Posted Fri, 02/15/2013 - 17:08
mnsjason

It's generally not a great idea to replace entire meals with protein, as you'd be cutting out potential sources of quality carbohydrates and healthy fats, along with important vitamins/minerals. Especially when you're looking to add mass, it's important to include these other nutrients to help meet your daily calorie needs. Protein powders are great to help supplement this diet if you have difficulty eating that much food. That being said, I'd recommend any quality whey protein, as it's great for a post workout shake.

No Profile Pic
Posted Fri, 02/15/2013 - 16:45
George Bell

Oh that's nice does it seem good that I eat approximately 20,000 Calories on my workout days? and 6,000 on my rest days? I'm currently at 2.5% body fat. I'm 7"8' weight around 500 lbs. Any Tips

No Profile Pic
Posted Fri, 02/15/2013 - 01:44
john

10 sets of tri ? dued except if you are training 10 reps before failure your program is a big fail !!!

No Profile Pic
Posted Thu, 02/14/2013 - 21:43
Jaren

i've been going to the gym for about 2 months now. i've been doing heavy lifts because i mainly want to put on mass. but i was told that since i am such a beginner i should be going for the 8-12 rep range instead of 5 reps per set, at least to start off. i've gained 5 pounds so it seems to be working however. would it be beneficial for me to do a routine like this before going to more of a mass building routine? im 21 5 ft 8-9 and weigh 150. any advice would be greatly appreciated. i feel a bit overwhelmed with all the information i've been getting lately. thanks

Jaren

mnsjason's picture
Posted Mon, 02/18/2013 - 17:30
mnsjason

This routine wouldn't be the best idea, as it's designed for advanced lifters. While it would do a great job of adding mass for someone with a bit more experience under their belt, you would probably be better off with the 5x5's you're doing now. That being said, because you're still a beginner, you may want to lighten the weight and shoot for the 8-12 rep range as suggested. The reason being that you really need to focus on form when starting out; it's just as important as the weight you use in my opinion. Once you're confident that your form is solid for each movement, you can add weight. With proper diet and commitment to any routine, you'll see results.

No Profile Pic
Posted Thu, 02/14/2013 - 15:36
John

I would like to add more to my chest and I like this workout, did it last year. Would it help to add some incline/decline flys onto Friday's leg workout, or would it put too much work on my shoulders and hurt more than help? Any ideas how I could add more to increase chest size? Maybe a couple sets on Saturday and rest Sunday. Thanks

No Profile Pic
Posted Thu, 02/14/2013 - 11:26
Jordan Beason

Excellent Excellent Excellent push yourself pack up the lean meats and protein shakes you will see results!!!! 12lbs of lean mucle mass in 10 weeks best workout ive ever experienced lifting for 5 years

No Profile Pic
Posted Wed, 02/13/2013 - 10:46
ruben

How can I build my arms to be right.one arm is big then other.

Joey's picture
Posted Thu, 02/14/2013 - 15:29
Joey

Rely on more dumbbell exercises to be sure your dominant arm is not doing most of the work.

No Profile Pic
Posted Tue, 02/12/2013 - 22:44
Teddy

hey steve Im 39 5'10 155lbs chicken legs but there reallystrong cause im a seat vendor and go up and down stairs at ball parks,as well as go on long bike rides. I have a birdcage chest and a bit of a beer belly. I would like to bulk up,but get 6 pack back. I have high metabolism also. I would like to start your workout reg but i think it needs a bit of finetuning to match me better. Any ideas from you would be greatly appreciated.ps i cut down on most of my beer drinking and stomach has gone down considerablly from that and exercise already

No Profile Pic
Posted Mon, 02/11/2013 - 20:06
mahendrakumar

i like this routine cos all are essential basics and includes workout for inner, middle and outer parts of considered muscle groups. thanks

No Profile Pic
Posted Mon, 02/11/2013 - 19:44
Rudy

hey steve work for a moving company an dont get to eat to good while traveling any suggestins on how to keep my calories high with some healthy foods thanks buddy

No Profile Pic
Posted Mon, 02/11/2013 - 19:19
Zain

The above routine seems good. As i need to bulk up, should this routine be effective because i keep on hearing different thing while in the gym, They confuse me and give a feeling that i am not doing the correct exercise of workout. I need a weekly routine because i have heard that changing exercise every weak is good. Additionally, What changes can i make to the above workout weekly to get the maximum result.

Joey's picture
Posted Wed, 02/13/2013 - 12:04
Joey

I would run the workout just as it is written. There's no urgent need to change anything about it or change exercises every week. You will want to focus on progressing (more weight/reps) every time you go to the gym. As for bulking, that will be up to your diet. Make sure you are eating an excess amount of calories everyday.

No Profile Pic
Posted Mon, 02/11/2013 - 04:39
Ty Shilling

I am 16 i am 6ft 5in and i weigh 170 pounds and in 7 months I go into the national guard and I need a workout that will make me stronger so I am able to be successful in it is this a good workout to better body and core strange?

No Profile Pic
Posted Mon, 02/11/2013 - 01:57
Christopher23332

Wheres the dead lift?

No Profile Pic
Posted Sun, 02/10/2013 - 13:58
M4XW3LL

Hi
could you add or swap Deadlifts into Back & Biceps ?
also on the sets 10,8.6,4 Could you build up to set 4 as your 80% max rep ?

No Profile Pic
Posted Fri, 02/08/2013 - 08:06
nick

for example chest Barbell Bench Press 4 10, 8, 8, 6 do we put on weight on each set?

No Profile Pic
Posted Thu, 02/07/2013 - 20:49
russel

How much time should I take between sets and exercises?

mnsjason's picture
Posted Tue, 02/12/2013 - 17:23
mnsjason

1.5 to 2 minutes would be appropriate.

No Profile Pic
Posted Wed, 02/06/2013 - 14:44
Jacob

So when you finish the barbell bench press do you move on to incline bench press or do all four sets of barbell bench press at once

Joey's picture
Posted Wed, 02/06/2013 - 15:26
Joey

Finish all the sets of an exercise before moving on.

No Profile Pic
Posted Wed, 02/06/2013 - 12:00
Yavier

I was wondering if someone can help me with this, I been trying to lose weight and gain muscle. I’m 35 years old men 201 Lbs. I’m currently doing this diet. I was wondering if someone can give some advice and let me know if this diet will do the job.

Breakfast 7:00am 1 scoop of protein Shake (Quantro)
Snack 9:00am 5oz of tuna
Lunch 11:30am 5oz of chicken with vegetables
snack 2:00pm 5oz of chicken or fissh or turkey
Gym 4:00-6:00pm Cardio 1000 caloris is the target
after the work out I take a shake
last meal 8:00pm 8oz of eggwhites with a scoop of protein shake (quantro)

No Profile Pic
Posted Wed, 02/06/2013 - 02:11
Nipun

Hi
This is Nipun From Bangladesh.I want to start Exercise ,kindly advise 1st month routine .
I'm 80 kg ,hight 5'-10''.

No Profile Pic
Posted Tue, 02/05/2013 - 21:56
cody

what about abs?

mnsjason's picture
Posted Fri, 02/08/2013 - 18:58
mnsjason

You can add some ab-specific exercises on your off days.

No Profile Pic
Posted Tue, 02/05/2013 - 05:54
Amine

hello !
I want to mass from my 5 week what product can i buy for fast mass-gain ?!

mnsjason's picture
Posted Fri, 02/08/2013 - 17:28
mnsjason

There are plenty of choices out there, so feel free to take a look: https://www.muscleandstrength.com/store/category/weight-gainers.html

No Profile Pic
Posted Mon, 02/04/2013 - 10:06
kyle

Are you supposed to incorporate abs into this plan?

Joey's picture
Posted Thu, 02/07/2013 - 12:06
Joey

While your core is being worked in this routine you can add your favorite ab exercises in wherever convenient.

No Profile Pic
Posted Sat, 02/02/2013 - 09:51
Dan

Great workout!! I am two weeks in and have been noticing results I've been working on abs and cardio on the rest days

No Profile Pic
Posted Sat, 02/02/2013 - 04:01
asker

Is it important WHAT you eat? or you just have to eat?

mnsjason's picture
Posted Tue, 02/05/2013 - 19:43
mnsjason

You need to ensure that you're getting enough protein, carbohydrates, and fats daily to support your routine. You only really want to get about 35% of your calories from healthy fats, with the other 65% being divided evenly between protein and carbohydrates. Of course, this can vary depending on your individual circumstances, but not by too much. The general idea being that your calories are mainly coming from protein and carbohydrates.

No Profile Pic
Posted Thu, 01/31/2013 - 12:00
Jordan

Hi guys, just starting out this 10 week program and as i've been looking through it i''ve noticed the only exercise you add weight onto is the tricep extension. Should you keep the weight on the rest of the exercises the same throughout? Also i'm in the army and struggle to eat at regular timings. What diet would you suggest i try in order to bulk up if i'm eating at irregular times?

No Profile Pic
Posted Thu, 01/31/2013 - 10:34
Shaun

What training methods do you suggest I can do for abdominal muscles?

No Profile Pic
Posted Wed, 01/30/2013 - 23:14
jay

hey this might be a dumb question, you do 4 sets (10,8,8,6) do i increase the weight every time i finish 1 set or do i lower the weight? sorry i'm new at this.

No Profile Pic
Posted Wed, 01/30/2013 - 19:31
Daniel

Do you increase weight with every set ?

No Profile Pic
Posted Wed, 01/30/2013 - 19:19
ramon lopez

i comment tomorrow because i am having my nephew is play game also my brain crazy now from workout routine from all comment that i sent.

No Profile Pic
Posted Wed, 01/30/2013 - 07:02
Cameron

Hi Steve, you didn't mention anything about abs. How often should I train them? And on what days? Thank you.

Joey's picture
Posted Wed, 01/30/2013 - 11:35
Joey

Completely up to you. You may want to train them directly once or twice a week with your favorite exercises.

No Profile Pic
Posted Tue, 01/29/2013 - 12:22
barnett

Shall I use comfortable weights or straight on to a heavy weight to really push my self as I am about to start this program also would it matter if I don't follow any diet

mnsjason's picture
Posted Tue, 01/29/2013 - 19:26
mnsjason

If you're new to lifting, you'll need to establish what weight works for you. The idea is to lift heavy, but you may wish to take it easy at first and focus on form. Form is AS IMPORTANT as the weight you use, perhaps even more so. When you're looking to build mass, you need to consume more calories than you burn. Check out this tool to help point you in the right direction: https://www.muscleandstrength.com/tools/bmr-calculator

No Profile Pic
Posted Tue, 01/22/2013 - 09:36
Kyriakos

Can i make this a 5 day workout, with arms on the 5th day?

No Profile Pic
Posted Tue, 01/22/2013 - 03:43
sany91

hi there i just started going to gym about 4 days a week ..can anyone recommend good vegetarian diet to gain wait...cheers

No Profile Pic
Posted Mon, 01/21/2013 - 06:37
shawn

Do we go up in weight for each set of every exercise or just where it says adding weight?

No Profile Pic
Posted Sun, 01/20/2013 - 21:14
Jack mitchel

Do you increase weight on each set or do you keep it constant?