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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2.6K Comments+ Post Comment

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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.

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Posted Sat, 03/09/2013 - 15:34
Tommie

How long should I rest between each set?

mnsjason's picture
Posted Tue, 03/12/2013 - 19:45
mnsjason

Two minutes seems like an appropriate rest time.

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Posted Sat, 03/09/2013 - 12:16
Jules

I tend to change workouts every 8-10 weeks -- this looks like an interesting one.

Since I work out solo, I use machines (TecnoGym) or DBs for chest workouts. How effective would the chest workouts be if I used DBs? Also, do I increase weight every set (75, 80, 85...)? What about making small tweaks or adding sets? I like doing close grip bench for tris...

Has anyone been working this program? results?

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Posted Sat, 03/09/2013 - 05:50
Chad

I was wondering, when you finish this 10 week program, do you move on to another type of program? if so, can you suggest any good ones..

mnsjason's picture
Posted Tue, 03/12/2013 - 19:39
mnsjason

You can stick with this routine for as long as you're seeing results. If at the end of 10 weeks you are still looking to add more mass, then feel free to continue with another mass-building program if you prefer.

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Posted Fri, 03/08/2013 - 15:45
Nigel

If I run Cardio Wednesday and weekends to combat fat, will this reduce my muscle building? Thank you for your time.

mnsjason's picture
Posted Fri, 03/08/2013 - 17:40
mnsjason

Adding cardio is actually a good idea, and shouldn't have a negative impact on muscle building as long as your diet can support it.

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Posted Thu, 03/07/2013 - 11:40
Brandon

Guys, I've been doign this workout for over a decade. It is nothing new to the fitness world. To make the most effective use of it is adding 10lbs to each rep, i.e.:

Bench Press - 185lbs 10 times
195 8 times
205 8 times
215 6 times

You can do this with every single exercise

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Posted Wed, 03/06/2013 - 11:33
Trace

where are the core exercises? don't tell me "abs are worked out during most compound exercises"

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Posted Wed, 03/06/2013 - 07:02
Lee

Are we using the same weight throughout the sets or increasing them when the reps reduce?

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Posted Tue, 03/05/2013 - 09:39
hunter

im getting stronger

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Posted Tue, 03/05/2013 - 00:13
Robert

So what about exercises for Abs/core? It also looks like the leg workouts are pretty basic. Should an Ab/core routine be done on the off days?

mnsjason's picture
Posted Thu, 03/07/2013 - 19:01
mnsjason

Feel free to add some ab work on your off days.

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Posted Mon, 03/04/2013 - 06:47
thanos

in each rep should we increase weight?

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Posted Sun, 03/03/2013 - 16:47
Si

How many times should I do cardio and abs per week

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Posted Sun, 03/03/2013 - 16:47
Si

How many times should I do cardio and abs per week

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Posted Sun, 03/03/2013 - 16:45
Six

What about cardio and abs how many times they should be done each week and for how long

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Posted Sun, 03/03/2013 - 03:25
David

when it says for example 10,8,8,6 , does it mean "adding weight"? Rest between sets and between exercises? Can I do cardio/pull ups/push ups/ dips on the other 3 days and after workout?

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Posted Sat, 03/02/2013 - 20:14
Craig

What about abdominal and oblique muscles?

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Posted Sat, 03/02/2013 - 16:07
Max

Howmuch rest between sets?

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Posted Thu, 02/28/2013 - 20:47
Henry

Question: Instead of taking the whole weekend off, would starting back on that sunday make a difference with me trying to build muscle I guess would it do more harm then good??

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Posted Thu, 02/28/2013 - 09:18
Jad R

Hello, all this looks really good but i have two questions:
1- Is that program suited for somoene trying to gain both muscular and fat weight like me? I am underweight and need to gain around 10kilos minimum.
2- What about Abs? How to include them in this program?

mnsjason's picture
Posted Thu, 03/07/2013 - 18:16
mnsjason

This program will work just fine for your goals, though it's important to note that diet plays a huge role. If you're not eating enough, you won't grow. Check out this tool to help point you in the direction (add about 450 calories to the number generated): https://www.muscleandstrength.com/tools/bmr-calculator

Feel free to throw in some ab work on your off days.

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Posted Wed, 02/27/2013 - 23:21
Jay Løgager

5kg in a month 3/5 fat (unfortunately) & I try to walk now, in order to get rid of the fat, but still gain mass, because I try to stuff myself & it's already hard for me without having to watch everything I eat (then I'd get depressed)

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Posted Wed, 02/27/2013 - 21:52
Jackson

About how long does this workout take each day? Because as of now I go to the gym everyday before school (5:30am) and only end up having about an hour and a half a day to workout. Think I'll have plenty of time to complete each days workout?

Joey's picture
Posted Fri, 03/01/2013 - 15:40
Joey

No reason you can't finish in a bout an hour

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Posted Wed, 02/27/2013 - 18:04
Martin

On shoulder days is it OK to swap the machine shoulder press with seated dumbbell press? Is there a specific reason for using the machine shoulder press in this routine? I find SDPs more effective, but if MSPs have a specific place in this routine ill keep it.

mnsjason's picture
Posted Thu, 03/07/2013 - 18:09
mnsjason

If you prefer seated dumbbell presses, then go for it. It shouldn't have an adverse affect.

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Posted Wed, 02/27/2013 - 17:03
Adam

tricep extensions.. barbell or dumbbell ?