10 Week Mass Building Program

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
10 weeks
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
download pdfDownload Workout

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
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
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8
Tuesday - Back and Biceps
Exercise Sets Reps
Deadlift 5 10, 8, 8, 6, 4
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Close Grip Lat Pull Down 3 10, 10, 8
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


Thursday - Shoulders and Forearms
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
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Dumbbell shrugs and upright row can be supersetted.
Friday - legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12


2.8K Comments+ Post Comment

No Profile Pic
Posted Thu, 02/23/2017 - 14:24

Hello Josh, I just finished Arnold's blueprint and now I'm on to your program. Would it be good to tweak your program but stay in your order by going Mon,Tues,wed,thurs, take off Friday and Saturday and start again Sunday? Would that be enough rest time? Thanks Dave

JoshEngland's picture
Posted Thu, 02/23/2017 - 15:09

Hi Dave,

Sure you could probably do that and be ok depending on how well you recover. However, if you're looking to hit muscle groups multiple times in a week, I'd probably go with an upper/lower split. Or if you're trying to workout 5 times a week, I'd go with a 5 day split. If you want to get more specific with your workout programs and goals, I'd be more than happy to link you to some of our more popular workouts.

JoshEngland's picture
Posted Fri, 02/24/2017 - 09:10

Hi Dave,

Yes, you are correct. Generally 48-72 hours of rest in between training bouts for a targeted muscle group should be enough time to recover from a training session (depending on the individual). This program would be a good add for your needs and what you're looking for. You could also give a 5 day split a shot. Check this one out below:


No Profile Pic
Posted Thu, 02/23/2017 - 19:56

Hello Josh, well I'm 42 years old in pretty good shape just looking to gain more mass but for some reason I feel like I lose my pump by the end of the week so I guess I just love working out but I guess at my age I should only hit it one day a week per body part, I'm eating anywhere from 2500 to 3000 calories a day with one gram of protein per body weight and I'm 175lbs. I figured doing 4 days straight and taking two days off at the end wouldn't make much of a difference, (correct me if I'm wrong) my muscle should be rested enough, five full days of rest in between muscle groups. Let me know what you think. Thanks Dave

No Profile Pic
Posted Wed, 02/22/2017 - 14:26

Hey coach , i started working out 8 moths ago , i have my muscle development but i didnt gain volume , so will this help gain a good volume ?

JoshEngland's picture
Posted Wed, 02/22/2017 - 14:36

Hi Nagati,

It might be beneficial to increase your calorie intake.

Figure out how many calories you need to be eating throughout the day using this calculator:


Then add 250-500 calories on top of that to gain muscle size.

Hope this helps!

No Profile Pic
Posted Tue, 02/21/2017 - 15:02

Hello Josh, great program, and really helpful answers in the comment section. My question is, do you have another program to recommend that you can vary your workout plan with. What I mean is, additional to this one, I want another program to switch things up every 8-10 weeks! Thanks!

JoshEngland's picture
Posted Tue, 02/21/2017 - 15:17

Hi Robin,

Thanks! I can't take credit for this workout tho, as I did not write it. We do have a lot of other great workouts you can cycle in with these. Below are a couple of 4 day splits I personally wrote that you can check out:



Hope this helps!

No Profile Pic
Posted Tue, 02/21/2017 - 16:19

Nevertheless you're being really helpful answering questions about it! Thank you very much, ill check those out, and I appreciate the super fast reply! Thanks again, cheers!

No Profile Pic
Posted Fri, 02/17/2017 - 16:39
Faysal elmir

Hello josh

Is it enough to train the muscle group every 7 days?
We dont have decline bench press in the gym! What we can do instead?!
Thank u

JoshEngland's picture
Posted Mon, 02/20/2017 - 09:04

Hi Faysal,

1 Day per week should be plenty to stimulate muscle growth. Although, some people do like to workout muscle groups 2 times in a week. It really depends on your ability to recover from workouts.

You can replace the decline bench press with really any chest exercise if you're unable to perform a decline variation. My best recommendation to target the muscle group similarly is by doing an incline pushup.

Hope this helps!

No Profile Pic
Posted Mon, 02/13/2017 - 13:57
Evan Thomas

I wanted to incorporate powerclean and deadlift into the workout. Do you think this is wise, and if so, any suggestions as to what day we should fit it in, as well as how many reps/sets?

JoshEngland's picture
Posted Wed, 02/22/2017 - 14:37

Hi Evan,

You could add it in at the beginning of your back day utilizing a similar rep/set count as you do with squats.

If you feel like it's too much or you aren't recovering properly, drop the total amount of volume you're doing on your back day to an appropriate amount for you.

Hope this helps!

No Profile Pic
Posted Mon, 02/13/2017 - 12:48

for all the workouts that go down in reps per set, do we increase the weight for each one? or do we keep the same weight unless it says otherwise?

JoshEngland's picture
Posted Mon, 02/13/2017 - 13:05

Hi Alex,

Yes, as the reps per set decreases you should increase the weight.

No Profile Pic
Posted Wed, 02/08/2017 - 11:44

Hello Josh

I've seen you have replied saying that it would be ok to add deadline to this routine just wondering where best to fit it in? Start of back day? Or would it not make much difference

JoshEngland's picture
Posted Wed, 02/08/2017 - 14:49

Hi Sam,

Sure! That would be the perfect place to slot it in. I keep the rep count similar to what is listed for Squats on leg day.

No Profile Pic
Posted Tue, 02/07/2017 - 19:03

Hi, I'm a 20 year old male, 190 cm in height, I weigh about 76kg with about 10% bodyfat. How much kg can I expect to gain doing this 10 week program?

JoshEngland's picture
Posted Wed, 02/08/2017 - 09:22

Hi Jason,

It's hard to make any definitive guesses with this information as it can vary depending on how much you are eating, if you're sleeping well, recovering properly, your body type, your experience level, and whether you're giving this program everything you've got.

No Profile Pic
Posted Tue, 02/07/2017 - 17:17
Joakim Niebuhr

Hey Josh,
im looking at your program and wondering where the abs/lover body exercises are? Why is deadlift not included and is it really enough with 3 different leg exercises?


JoshEngland's picture
Posted Wed, 02/08/2017 - 11:00

Hi Joahkim,

I can't take credit for coming up with this program, as it's not mine. :)

You can certainly add in some core and abdominal work to the tailend of your workouts. I've provided a link to our core workouts database down below.

Depending on your experience level, you can still expect to see gains with the amount of leg work listed. However, the legs are a very large muscle group and could be given more volume if you wish. Feel free to add in an additional exercise (such as the deadlift) or two, or give legs an additional training day with enough time to recover from the one listed in this workout.

Hope this helps!

No Profile Pic
Posted Mon, 02/06/2017 - 16:55
Brian Kubitz

Hey Josh, what would you recommend for rest periods between sets for this program? Thanks ks in advance bro!

JoshEngland's picture
Posted Mon, 02/06/2017 - 16:59

Hey Brian,

Shoot for 60-90 seconds of rest in between sets

No Profile Pic
Posted Sun, 02/05/2017 - 08:47

Hi there,
I see it only for a week not for 10 weeks, could you please let me know about the rest of it .

JoshEngland's picture
Posted Mon, 02/06/2017 - 09:27

Hi Hash,

Perform the one week of workouts each week for 10 weeks.

Hope this helps!

No Profile Pic
Posted Sat, 02/04/2017 - 22:02

Hey, I have a fast metabolism and I mean crazy fast. I eat around 3000 calories and workout 5 times a day, 2 of which are high intensity cardio. I have started taking mass gainers in order to gain a little more weight. Not trying to be a body builder, but want to gain a little more. Will doing this set up work for me? Is there anything else I can do? I do MMA.

JoshEngland's picture
Posted Mon, 02/06/2017 - 09:26

Hi Mark,

You may not be getting enough calories for your activity level. Check out this bmr calculator to see your recommended caloric intake. To gain mass, add in an additional 250-500 calories on top of that.


No Profile Pic
Posted Fri, 02/03/2017 - 18:50

Can I use this program with some changes? When I have 3 sets with 10,8,6 reps to change it 6,8,10? Like reverse pyramid I mean

JoshEngland's picture
Posted Mon, 02/06/2017 - 09:23

Hi Gamatos,

Sure, you can do that.

No Profile Pic
Posted Fri, 02/03/2017 - 08:45

Hello Josh ,
I am a skinny girl, 5'3 height, 23 Year old, My waist is 25 and BFP is 22% and my thighs are too skinny. And I want to cut down 3 inches from my belly, ( abs ) and Want to Gain My Thigh muscle in same way. Can you prefer me a good work out schedule . Main issue is If I do Abworkouts with out having good cardio It never make a good change on my abs ewwww no matter how hard I works for abs, may be I could gain few inches with out cardio. Pls can you prefer me a good schedule to cut down 3 inch from my abs and gain thigh muscles.
* Am from a country eat Rice as a main 3 meals. And I am a vegetarian.

JoshEngland's picture
Posted Fri, 02/03/2017 - 09:45

Hi Yash.

The program on this page is a good starting point. Give it a shot and track your results.

22% body fat for a female is actually pretty lean. You may have room for a slight variance if you'd like to make that a goal, but I'm not sure losing 3 inches from your midsection is a very realistic goal at this point.

Since you are a vegetarian, you have to prioritize getting the right amount of protein to fuel your results. Below is a good reference for vegan/vegetarian protein sources.


Hope this helps!

No Profile Pic
Posted Sun, 01/29/2017 - 12:53

hello if i eat 2 eggs (white and yellow) in day its good for me ?
i going in gym.

JoshEngland's picture
Posted Tue, 02/07/2017 - 16:43

Hi Noel,

Protein requirements greatly vary for each individual. Typically if you're weight training you'll want to get atleast 0.6-1.0 g per lb of body weight. Check out this article for more information:


Hope this helps!

No Profile Pic
Posted Sun, 06/18/2017 - 23:46

HI Josh, great answers you have here and very proffetional.
I couldn't find the place to ask you directly hence Iam just commenting. But, if aim doing this workout in the day, what are the consequences if I was to do the insanity programme in the evening.
Plus I am currently on Herbalife, which iam feeling incredible and loving. I have ordered protein from Herbalife too. I am 200ibs, age 25 and 180cm tall.
Also, though strength is as important as size, which one does this more focus on, size or strength ?

JoshEngland's picture
Posted Mon, 06/19/2017 - 10:18

Hi Ozzy,

Thank you, I'm always happy to help another lifter. :)

I wouldn't recommend doing both. Your body needs time to recover. Working out is all about finding a level of training in which you can be consistent. Being consistent over time is what will inevitably give you the results you desire.

This program focuses more on building size than strength. However, neither is inclusive. Training for one (muscle size or muscle strength) will almost always increase the other.

Hope this helps and best of luck with your workouts!

No Profile Pic
Posted Tue, 01/24/2017 - 09:32

i have skinny body
if i trained for shredded. Can i gain weight ? Can i gain muscle mass ?

JoshEngland's picture
Posted Tue, 01/24/2017 - 12:54

Hi Lon,

Yes, through a good training program and sound nutrition, you can gain lean muscle mass. I've provided our expert guide for gaining lean muscle mass below. It should help clarify any questions you may have and give you a good foundation so you can accomplish your goals.


No Profile Pic
Posted Sat, 01/21/2017 - 13:36
ASSER El Badrawy

Hi dearest
my training program for the last 3 month was
Day 1: Back
Day 2: Chest
Day 3: Shoulders
Day 4: Arms ( Tri & Bi )
Day 5: Legs
Day 6 : Cardio
Day 7 : Off

Do you recommend me to replace my current program with this program ( 10 weeks )

JoshEngland's picture
Posted Mon, 01/23/2017 - 13:59


Tough to say. It really depends on your goals. If you're enjoying the workout you are currently doing and still seeing progression toward your overall goal, you don't have to change anything.

No Profile Pic
Posted Fri, 01/20/2017 - 12:46

hello josh
what diferent have mass vs shredded

JoshEngland's picture
Posted Fri, 01/20/2017 - 16:55


For the most part, this is highly determined by your diet. If you're taking in more calories than you're burning (+250 to 500 calories more than your TDEE), you'll likely experience a gain in mass.

If you're burning more calories than you're taking in (-250 to 500 calories less than your TDEE), you'll likely lose fat or get "shredded".

To find out how many calories you should be eating check out this link:


No Profile Pic
Posted Wed, 01/18/2017 - 10:07

hi josh :)
i train 5 days a week
monday (chest,triceps)
tuensday (legs,calves)
wensday (back,biceps)
and saturday(back,biceps
when i gain mass ? if i follow this program likey yours but i added 3 days more

JoshEngland's picture
Posted Wed, 01/18/2017 - 12:48

Hi Sony,

Either split can be helpful in producing muscle mass gains. The important thing is that you not only stimulate your muscles into adapting to your workouts, but you also focus your attention on recovery as well. Eating the right amount of calories and getting enough sleep each night is just as important as making it to the gym 4-6 days a week.

Hope this helps!

No Profile Pic
Posted Thu, 01/12/2017 - 07:21

Hi, what % of my RM should i be using

No Profile Pic
Posted Thu, 01/12/2017 - 03:33

where is the ABS

No Profile Pic
Posted Tue, 01/10/2017 - 17:30

hi, i am an overweight 15 year old hoping to loose weight but also gain large muscle mass would this program also work for loosing wieght

No Profile Pic
Posted Tue, 01/10/2017 - 17:10

on this program do i just repeat the week again or is that just a trial or somthing

No Profile Pic
Posted Fri, 01/06/2017 - 08:45

i have super skinny legs and i go to gym but nothing result to legs
what do you recomended for me please :)

JoshEngland's picture
Posted Fri, 01/06/2017 - 09:14

Hi Jeff,

There could be several different factors resulting in why you're not seeing leg growth. One could be that you're training legs either too infrequently or frequently. Another could be exercise selection. It could be lack of a proper diet for your goals. It could even be not getting enough sleep at night.

Without knowing more information, if you're solely doing the program above, you may not be training legs frequently enough. It might benefit you to find a program such as an upper/lower program where you train legs twice each week. Below are some solid example workouts:





You could also focus on other leg day workouts, testing them until you find one that works for you:


Aside from that, you have to make sure you're doing all the right things outside of the gym to promote lean muscle gain. Below is a good reference point in our expert guide to lean muscle mass:


Hope this helps!

No Profile Pic
Posted Thu, 01/05/2017 - 10:18

hi josh
if i training 6 time a week can gain mass or weight gain ?