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.

2.4K Comments+ Post Comment

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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!

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Posted Thu, 12/20/2012 - 15:02
aveiro

can i do legs and shoulders on the same day? please reply

Joey's picture
Posted Fri, 12/21/2012 - 13:50
Joey

You can, but it wouldn't be optimal. You may need to cut out some of the exercises. However, there are several 3 day Routines on the site if you only have three a week for training.

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Posted Thu, 12/20/2012 - 11:31
fsu89

why is it better to finish one exercise and move to the next?
is it more effective then performing the full workout by 1 set then 2 sets and so on?

mnsjason's picture
Posted Thu, 12/20/2012 - 16:13
mnsjason

The idea with any routine is to tax the targeted muscle group to its limit, and beyond. The body responds by recruiting more available muscle fibers first, followed by the body building new tissue. If you were to perform only one set for each movement before moving on the the second set, you would not be pushing your body in a short enough time frame to necessitate these adaptive changes to see the results you are looking for, as there would be way too much rest time (depending on how long you are resting between sets) for the specific muscle group.

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Posted Thu, 12/20/2012 - 18:38
fsu89

Ok thanks that helps a lot

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Posted Tue, 12/18/2012 - 20:39
Peter

Do u do the workout in that order or do u alternate from one part of the body to the next . Fr example do I do a bicep lift than back lift than biceps or all biceps and than all backs

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Posted Tue, 12/18/2012 - 19:34
Craig

Hi there, I am from the uk and just stopped smoking, I run my own company so time is very limited. I have recently fitted a gym in my office i would like some advice on gaining weight & muscle. I am 39 years young, My height is 5ft 6" and my weight is 9.5 stone (english version, lol). I dont mind how long it takes. I also need to improve my stamina as smoking has really held me back.
Kind Regards
Craig

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Posted Sun, 12/16/2012 - 22:29
wilson

how can u download this please help i really do like this workout rotine

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Posted Sun, 12/16/2012 - 21:59
wilson

Hello is there any way i can get this workout rotine on my phone

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Posted Sun, 12/16/2012 - 21:44
Sebastian

1. In the back workout, can I change the bent over row for more seated rows and some other pull ups? (same number of sets)
2. In the tricep workout, can i change the bench dip for french overhead presses?
Thanks

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Posted Fri, 12/14/2012 - 17:12
Deanos

Hey I need a really good diet whilst doing this any suggestions?

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Posted Fri, 12/14/2012 - 15:52
Dean

Good looking workout just wondering would you recommend a supplement to be taken during the 10 weeks? And if so could you tell me whick one? Thanks

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Posted Fri, 12/14/2012 - 11:46
Zaman

The repetitions seem to be too much while working out. Without extra supplements or pre workout supplements its not attainable. I am talking from my prospective. I think it will is a good schedule to follow and the overall process seems to be very effective.

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Posted Tue, 12/11/2012 - 17:45
Mike

When it says
Set 3 rep 10,10,8
Does that mean rep 1 do 10
Rep 2 do 10
Rep 3 do 8
Or is 10,10,8 1 rep

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Posted Mon, 12/10/2012 - 15:57
Aaron

im starting in the gym start of january for the first time , id be a pretty big 17 year old and im just wondering what would the best protein etc to start of on ?

mnsjason's picture
Posted Tue, 12/11/2012 - 19:40
mnsjason

Hey Aaron!

Assuming that you'll have a solid diet worked out, I'd recommend a whey isolate protein for post-workout. It's quickly digested, and easily paired with some simple carbohydrates for a great recovery shake.

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Posted Mon, 12/10/2012 - 12:09
DC Fixx

This is quite similar to my workout that I have been doing for a good while with minor changes from time to time. I have always got positive results from feeling strong and breathing better to getting the desired results from this routine. Thanks for posting this!

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Posted Sun, 12/09/2012 - 20:32
Rayray

Im looking for an advanced workout routine that will show great results. can you point me in that direction?

mnsjason's picture
Posted Tue, 12/11/2012 - 19:47
mnsjason

This routine has advanced lifters in mind, and should provide fantastic results if you're making sure that your diet supports this routine.

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Posted Sat, 12/08/2012 - 06:31
Nikola

Is this training helping for anyone? Any results?

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Posted Fri, 12/07/2012 - 11:18
Provo

What, no deadlifts on back day? Definitely should add deadlifts.. Huge compound exercise.

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Posted Thu, 12/06/2012 - 15:54
John

This is a great workout, although I'm no professional by any means. I never worked out before and used this as my very first regimen. (I know it says advanced, but I've never been the type to dip my toes in the water first) I went from 186 to 204 in eight weeks and was very pleased with my before and after pics.

I kinda fell off of the training routine and am using this again to get back on track.

Thanks M&S writers!!!!

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Posted Wed, 12/05/2012 - 11:27
David

I have great abs. but has little fat covering.

some can help me

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Posted Tue, 12/04/2012 - 16:59
HDR

i am looking for a make at home shake without whey or soya since i'm heavily allergic to both pls help thx

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Posted Tue, 12/04/2012 - 08:50
Luke C

I have mma training Monday and Wednesday nights, what muscles on which evenings through the week would best suit this type of workout ?

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Posted Tue, 12/04/2012 - 02:42
Ash

What, no deadlifts??? Are they best to do on back or legs day?