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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2.5K Comments+ Post Comment

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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 ?

mnsjason's picture
Posted Thu, 03/07/2013 - 17:52
mnsjason
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Posted Tue, 02/26/2013 - 22:38
Nick

For the begining how many Kgs need to use for set..? for example barbell bench press..

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Posted Mon, 02/25/2013 - 08:08
ben

so if your doing 4 sets of 10,8,8,6 reps is that like 4x10 4x8 4x8 4x6 or just 1x10 1x8 1x8 1x6?

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Posted Sun, 02/24/2013 - 02:28
Khan

Hey steve, can i subsitute another exercise for dumbell pullover on cheat day? And if so which exercise would be the best?

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Posted Sat, 02/23/2013 - 02:08
Darin

I workout 6 days a week and my diet consists of whatever I can get my hands on and as much beer as I can get down each night.

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Posted Fri, 02/22/2013 - 21:46
Joe

I'm 19 and 5,7 at 134 pounds , I love this routine but in desperate need off a good diet ? Anyone :) ?

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Posted Fri, 02/22/2013 - 02:32
Daniel M

Hey Steve just wondering how long the rest periods should be in between each exercise and set? Thanks heaps for the workout plan :)

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Posted Thu, 02/21/2013 - 14:38
John

This workout is great. What would you suggest as a workout after the 10 weeks to continue to build lean mass. I really like this workout but it's often suggested to switch things up. Any suggestions on a workout/routine to follow this one? Thanks

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Posted Wed, 02/20/2013 - 15:51
Joe Melocchi

I was just wondering when it comes to the chin ups/pull ups... I can do 42 good form full arm extension pull ups, would it hinder the program if I were to do more than the allotted reps? Or should I just add weight to my pull ups? (I currently do them with 60 lbs on a weight belt when doing strength training)

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Posted Wed, 02/20/2013 - 10:18
Matt

Do you have workout program for beginners?

Joey's picture
Posted Wed, 02/20/2013 - 12:37
Joey
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Posted Wed, 02/20/2013 - 03:14
Dennis

Sir can you help me regarding on building muscle and gaining weight? I want to gain weight at the same time build more muscle I'm ate at least 5-6 a day and I go to gym at least 3-4 a week but it seems that theirs no improvement at all

Joey's picture
Posted Wed, 02/20/2013 - 12:40
Joey

Hey Dennis - you're likely not eating enough. Take a look at this helpful muscle-bulding guide:
https://www.muscleandstrength.com/expert-guides/muscle-building

Joey's picture
Posted Wed, 02/20/2013 - 14:29
Joey

Dennis - We just posted this today - check it out!
https://www.muscleandstrength.com/expert-guides/weight-gain

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Posted Tue, 02/19/2013 - 13:53
Neal

I like the way this looks, I'm going to add deadlift to the back and biceps day. 4 sets of 5-7 reps. Is that OK?

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Posted Mon, 02/18/2013 - 18:04
Dan

For each rep do I keep adding some weight on to each rep. Very new to this work out.

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Posted Sun, 02/17/2013 - 16:05
andres v

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

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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

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Posted Sat, 02/16/2013 - 00:31
Matt

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

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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.

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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

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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 !!!

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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.

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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

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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

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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.

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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

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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

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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

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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.

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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?

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Posted Mon, 02/11/2013 - 01:57
Christopher23332

Wheres the dead lift?

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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 ?

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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?

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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.

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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