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.

2.3K Comments+ Post Comment

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Posted Wed, 05/28/2014 - 21:47
Chris

On the workouts do you add wieght on each set

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Posted Wed, 05/28/2014 - 02:40
Hahahah

I can see this is a meathead discussion. Every comment has more dislikes than likes. "Nah bro that's wrong!"

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Posted Tue, 05/27/2014 - 15:43
Shabir

thank u very much for the usefull routine,
every week the same routine with the same rip n sets must be done through 10 weeks ???

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Posted Tue, 05/27/2014 - 09:58
AKS

Hi, thanks for the guidance. When do we focus on abs? If we eat such big meals, dont we need to focus on abs to develop sculpted packs? Please enlighten us, thanks.

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Posted Mon, 05/26/2014 - 04:02
David55

Workout isnt good for gard gainers. First 2 days are solid. But then repeat day 1 at day 4. And day 2 at day 5. Legs do wednesday as totally different group you wont damage repairing tissue. Once chest pops nicely flip to legs two days a week and chest once. Back pops. Flip back to two chest, two legs. Once muscle group a week is not enough for most skinny starters. Only for once you have decent muscle mass.
Oh and wise up to Anavar if over 30. Ciao ciao.

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Posted Fri, 05/23/2014 - 02:50
Reno

Im 233 its the heaviest ive ever been I broke my fibula n have sitting around playn video gamed an eating like dogshit for 4 months ..I want to get down to like 210 220 bit all muscles ...is this going to be possible or will the muscle just make me heavier

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Posted Tue, 05/20/2014 - 12:12
WINSTON

when doing the 10 week mass building do i increase my weight at any time?

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Posted Tue, 05/20/2014 - 10:22
Pohlman

I've been using this program for about 8 weeks and my bench press has gone up 40 pounds

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Posted Mon, 05/26/2014 - 04:04
David55

Who cares what its gone up by as how much did it start at? How many pull ups can u do? Easier gauge as vs your own body weight.

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Posted Mon, 05/19/2014 - 06:56
Firas Najdi

I have a question, Do I have to add more weight after each set and do I play abs?

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Posted Sun, 05/18/2014 - 22:45
Lamar

What target weight should I Be using on these sets 4 example heavy & add weight or dropp weight on each set?

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Posted Sat, 05/17/2014 - 11:00
Dilraj Dhillon

I am now gona started to work out i gym and hope for good results in next 10 weeks.Please,guys who followed this schedule of fitness and found good results,reply to me...............

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Posted Wed, 05/14/2014 - 21:42
kyle jones

If you wish to build muscle but can only train in the afternoon say 2pm but you need to eat 2500 calories. spread out your meals and begin eating in the morning or should you begin eating those calories after you workout?

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Posted Wed, 05/14/2014 - 19:41
felipe

how do you rest between exercise?

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Posted Wed, 05/14/2014 - 16:47
ankit

I'm looking to gain weight.. And also I'm vegetarian.. So what should I do??

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Posted Mon, 06/02/2014 - 01:50
WankerJoe

Eat baby!! Eat!!! And lift everything around you. No matter what it is, or where you are, when you are walking somewhere, just start picking up things. Lift them two or three times and move on to the next item until you get to your destination.

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Posted Tue, 05/13/2014 - 21:37
ray

same weight for all sets in chest

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Posted Tue, 05/13/2014 - 03:39
rakeshverma

Nic workout plan my bodyweight 10 kg gain
Thanks

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Posted Sun, 05/11/2014 - 19:32
mat

Do you keep the weight the same when you go lower reps on some of those exercises when you do 5 sets? or do you add more weight?

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Posted Fri, 05/09/2014 - 16:05
alex

hi there, nice program! i would like to integrate deadlifts, which day is the best for that in your opinion, and which exercise i could skip if integrate them? thanks for your help

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Posted Fri, 05/09/2014 - 03:07
Harry warbs

I'm 15(just) 5"11, I have a 30g protein shake a day and about 40-50g worth my tea. Porridge for breakfast and supper, then a chicken and cheese sandwich for lunch with two bananas.how. Often a week and when should I drink my shakes? I'm trying to build myself up, is this diet okay?. I do this program except legs, mine are already pretty big from rugby. I run on Wednesdays and the weekends to (about 4miles max) Also can this program be done by super setting one week then heavysets another? Thanks

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Posted Thu, 05/08/2014 - 21:59
karen

what are the rests between sets?

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Posted Thu, 05/08/2014 - 13:01
Kurt

Are you supposed to do all of the exercises for chest, then all the exercises for triceps? I've always alternated body parts to give time for the other one to recover and allow for the lactic acid buildup to go down.
Thanks

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Posted Wed, 05/07/2014 - 02:29
Domingo

does this program work? of it does can you guys tell me how many pounds of muscle you gained.

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Posted Tue, 05/06/2014 - 02:18
Jaime Rodriguez

Hello im 5'6 between 165-170 lbsmy goal is to build mass i work for the railroad and i been trying to eat healthy been taken brown rice with chicken breast grill everyday but dont really no if im eating right can u be able to help me out on a good food program and also i been taking protein shake but i seen the supplements for this workout can u tell me when should i take weight gainer,protein shake and the creatine.i really love this workout so if u can help i preciated thank you.

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Posted Mon, 05/05/2014 - 20:12
juke342

How much rest would you recommend between sets?

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Posted Mon, 04/28/2014 - 18:42
Josh

No ab work? Is that by design, or left up to the user to add in?

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Posted Thu, 04/24/2014 - 23:05
Reno Davila

Would Carnivore Mass be good to take for this program?

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Posted Tue, 04/22/2014 - 10:16
Sam

Hello. I am just wondering, what should I use to keep hydrated during this workout? I usually drink water but lately, it just isn't cutting it. Any advice?

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Posted Mon, 04/21/2014 - 09:01
twonjarman

I'm on week four looking great love this plan

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Posted Sat, 04/19/2014 - 10:59
F33

how many rest between sets ???

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Posted Fri, 04/18/2014 - 16:56
Robert

Why do you have ppl doing more shoulder work then any other muscle group when you actually hit your shoulders do chest and back work? Not a very well thought out workout plan.

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Posted Fri, 04/18/2014 - 16:55
Robert

This is a very stereotypical workout. Where are the deadlifts? Typical bro style workout. Not going to be very productive for the average person.

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Posted Fri, 04/18/2014 - 14:42
Juan

Should I increase weight after each set? Or rep out the same weight at all times and progress each week adding 5lbs to the bar?

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Posted Fri, 04/18/2014 - 10:59
George

Anything for lower back? No dead lifts or anything?

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Posted Thu, 04/17/2014 - 17:41
MAhmoud Essa

in shoulders ... I train military and smith .. both front dlts !!!

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Posted Wed, 04/16/2014 - 02:54
Dakota

How much weight do I use per rep?

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Posted Tue, 04/15/2014 - 16:47
Etis

I'm new to the gym(started it 3 weeks ago).Do you guys suggest me these program? or another one? Thanks

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Posted Sun, 04/13/2014 - 06:44
Morgan

In my 9th week started at 106kg now 118.4 kg good gains overall very happy with this work out
Head down ass up went hard lol followed it to the tee did add deadleft to Tuesday workout I'm
5'10 80% clean bulk brown rice rolled oats 20% cheat KFC burgers just wanted to say thanks
Helping me out with my 1st bulk this post works for all

Thanks morgan

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Posted Wed, 04/09/2014 - 07:16
Chris

Hi just started this workout, can I incorporate deadlifts into my leg workout? If so how many sets/reps

Thanks!

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Posted Mon, 04/07/2014 - 02:43
nikhil

I am 19 and it has been 1yr since I m gng gym four first four months I focused on weight loss as I was 78kg and I lost 13kg as nw I am 65 I m 5 10 at the starting four mnths I did all d excercise of bicipes triceps back shoulder in one day bt my main focus was on weight loss aftr four months I started for body building with the new schedule dat is one day chest and tri second day back and bi and third shoulder and leg and fourth day cardio and I take one day of rest in a week.bt after dng all dis I m nt happy with my biceps as my trainer is saying to increase my muscle mass so is dis d reason of my biceps not big and I want to say dat fr every biceps excersise I do 7 to 8 sets....and my diet is I eat thrice a day and fr protien I consume bananas and egg.but I eat chicken and all occasionaly....my question is eating more of chicken fish egg and all will increase my muscle mass and by eating all this wether it will effect by biceps...and should I continue with the same program or change it?

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Posted Sat, 04/05/2014 - 00:04
nav

whats the rest tie between sets and does weight goes up as the sets move on or vice versa.
THKU

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Posted Mon, 03/31/2014 - 00:28
matty t

I am 6'3" 320 18" biceps stock I work construction play basketball I've lost 120lbs b4 but gained 70 back being lazy and eating a lot at night lol what should I be eating to assure weight loss and muscle gain

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Posted Fri, 03/28/2014 - 15:03
Jay

I've religiously finished this routine for 10 weeks now. Should I continue this routine or change it up? I'm still seeing gains and changes in my body.

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Posted Wed, 03/26/2014 - 23:52
Andrew

how can u go from beginner to advance?

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Posted Tue, 03/25/2014 - 10:45
Josh

Hi, I have been doing a very similar workout to the one you have above here but I have heard that you should only train for 45-60 minutes each session and anything over that time you start actually losing muscle. My question is do you need that wednesday (third day) off or could I do chest, back, shoulders and legs by themselves and have a seperate day for arms? I just find that biceps and triceps don't take as long as the other muscle groups to get a good work out. And would I have to have wknds off? Can i not just work out everyday if i'm working different muscles??
Thanks in advance :)

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Posted Thu, 03/20/2014 - 23:07
Arihant Barot

I've no time for both exercise on one day so can i do one exercise on one day
Like today's chest exercise and tomorrow Tricep exercise....

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Posted Sun, 03/16/2014 - 20:06
GUI

I LIKE YOUR SIMPLE, EASY AND ALMOST COMPLETE APPROACH TO WORK OUT BUT WHAT ABOUT CORE EXERCISES? WHY THERE IS NONE INCLUDED?

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Posted Sun, 03/16/2014 - 15:56
Pras

Is it smart to put deathlifting on tuesday? and how much reps should i do?
I am 20 years old 1.77m 70kg

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Posted Mon, 03/10/2014 - 18:15
Ryan

Hi there, I was just wondering for when your exercises have sets of reps that go 10, 8, 8, 6 should I be using the same weight for all these sets or should I be increasing weight each set. Ex. Flat bench - 10 reps of 150, 8 reps of 170, 8 reps of 190 and 6 reps of 210. Not sure whether to do it that way or just do each set with the same weight. Same for exercises that go 8, 8, 6