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
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2.3K Comments+ Post Comment

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Posted Thu, 02/27/2014 - 23:24
kasey jones

hey steve i was wondering on bench press as well as all the other workouts do i need to go up wait each time or do the same weight for 10,8,8,6

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Posted Tue, 02/25/2014 - 13:24
Fernando Ahumada

Im done with my 10 weeks, do I keep doing this routine?

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Posted Tue, 02/25/2014 - 05:34
Matteo

Hi guys,

I was just wondering since it's not specified, when it's a set that goes down with the reps should I go up with the weights or it's always maximum weights even with high reps ?

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Posted Mon, 02/24/2014 - 19:05
saud

hey, I used to do triceps with chest, then my friend said to me that doing biceps with chest is better, because when you do chest your triceps works so you don't need to do triceps again. what do you think guys ?

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Posted Sun, 02/23/2014 - 21:48
James

Me and a buddy were looking for a good solid routine about a year ago and I came across this one. I was roughly 290lb, he was roughly 125. I didn't really start eating any different nor did he, we just stuck to this routine with one alteration; we superset every set and did 4 sets for each workout. Needless to say I cut 70lb in 6 month, he packed on about 40 and we both noticed within the first 10 weeks we were lifting between 50 and 150lb more on specific workouts. If you dedicated yourself to this routine whether your trying to get bigger, or trying to cut and increase muscle mass, this routine is legit and you will see results.

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Posted Thu, 02/20/2014 - 16:01
Lawds1

Hi,

I was just wondering about Abs? I don't see any ab work in this programme.

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Posted Wed, 02/19/2014 - 07:29
Aidan

This is a very basic program in every sense of the word but very good for beginners / Intermediates. Coupled with a good diet.

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Posted Wed, 02/19/2014 - 01:38
Dallin

Great results thus far! My body fat is down and I am lifting more weight! What do I do after the 10 weeks? I so not want to plateau,. I do not want to get super huge, but want to continue to build lean mass now that I put pn a few extra pounds. Suggestions?

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Posted Tue, 02/18/2014 - 04:30
Ivan

Do we have to add weight just on triceps or on every exercise ?

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Posted Wed, 02/12/2014 - 10:04
Robin P

So after 10 weeks i have to quit this excersize program? Or can i keep with it if i like it?

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Posted Mon, 02/10/2014 - 05:34
Kevin

Hi Steve,
Thanks for all the help and support! I'm a below knee amputee just getting back into the gym finally after the years! Just wondering about calorie intake? I'm 32 yrs old 6'8 and at 260lbs. But need to pack on muscle mass, I still look somewhat thin being so tall. Thanks for the help!

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Posted Wed, 02/05/2014 - 20:32
chris A

where do you fit core into this workout?

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Posted Wed, 02/05/2014 - 05:34
Fasi khan

Hey Steve, do i repeat the same excercise for 10 weeks or are there any variation in the excercise every week?

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Posted Sun, 02/02/2014 - 19:01
martin

abdominals?!?! hahaaha

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Posted Sat, 02/01/2014 - 17:35
Hannes

Hi steve i'm struggling to gain weight and building I only seemed
To cut ? Can you give me advice

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Posted Thu, 01/30/2014 - 19:03
Nigel

Hi my name is Nigel and im around 23, i weight around 100kg's and around 190cm.
I have been using this program for 20-30 weeks with some minor changes, i eat around around 3000 calories with protein/carb/fat ratio around 3/5/2 and minimums of 250g protein everyday. I sleep for around 7-8 hours everyday, and let every muscle group rest for a week. Only result after several months is only gaining 9-10 kg's of FAT(no muscle growth at all..). What could cause a problem here? The doctors out there talks bullcrap, i dont seek for a miracle out here on the web either. Just any hints from people with experience..

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Posted Tue, 01/28/2014 - 08:22
Dinesh Ingale

Hi Steve, do we need to follow the same manner as mentioned above or we can change the exercise. for eg for Back Exercise can we go for bent over Row first and then lat pull, seated rowing, one arm row.

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Posted Mon, 01/27/2014 - 11:36
SteveM

Hey,

On Monday (for example), am I supposed to do all of the chest exercises in that order and then all of the Triceps in that order, or can i mix up the orders and mix up the 2 muscle groups??? It starts off with a lot of bench presses...

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Posted Mon, 01/27/2014 - 10:55
Eric

On the chest and tricep day, I have noticed that by the time I am done with all of my chest exercises my triceps are burnt out. This limits me from working my triceps to their full ability. Is this the kind of thing where I just need to maybe lower my weights for triceps and push through it, or would it be better to split the day? i.e chest in the morning, triceps in the afternoon. Thanks!

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Posted Sun, 01/26/2014 - 13:49
Ian J

Hi,
I'm curious about super setting during this or any other work. this is the second workout routine I have tied off of your site and I really like them both. I noticed this workout only has one small section were super sets are optional, since it is an advanced workout would you recommend supersetting during this routine? I'd love to hear any other thoughts you have regarding super setting. Thanks a bunch.

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Posted Sun, 01/26/2014 - 10:12
gregory

What's the recommended rest period between each set and

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Posted Sun, 01/26/2014 - 09:49
tommy

Heyy... Im loving this program... I was just wondering if you are allowed to work out on off days

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Posted Sun, 01/26/2014 - 09:49
tommy

Heyy... Im loving this program... I was just wondering if you are allowed to work out on off days

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Posted Sun, 01/26/2014 - 01:29
Aj

Hi Steve,

Just wanted to know if i need to do all these exercises with the same weights or can i increase gradually?? i got confused because it is mentioned in triceps extension to add weight. Please Help!!

Thanks.

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Posted Sat, 01/25/2014 - 07:04
suel

i have been hitting gym for 3 months regular and i am getting improvement in muscles, but my weight is on rise regularly, till now i have gained around 7 kg. Any help please.

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Posted Wed, 01/22/2014 - 21:54
Eric

along with this routine what would be a diet that would assist in buildimg muscle and gaining muscle mass. i am 6'1" 164ibs. im not looking to loose weight im looking to gain it and tuen it into muscle

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Posted Wed, 01/22/2014 - 15:24
Nick

In your opinions is it necessary to rest for the entire weekend or can it be shortened to just one day?

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Posted Tue, 01/21/2014 - 16:24
Dan

No deadlift on backday?!

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Posted Mon, 01/20/2014 - 16:12
Qaisar

Hello sir!
Help me please , I have lost my weight and wana try to gain weight again. I started to use serious mass gainer. Have to ask you if it works to gain weight with a good food diet ? And what time to I drink that? Another question : what do you mean by advance level ? Is it for people who train professional or you mean by training hard. Thanks you so much and please answer me as soon as possible.

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Posted Sun, 01/19/2014 - 13:53
Christiaan

Hi. I am 17 and want to use this training program, do you think this is the right program ??

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Posted Fri, 01/17/2014 - 22:38
John

With each set do you increase the weight?

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Posted Fri, 01/17/2014 - 17:26
miguel

hey im going to try this workout, i need to put some more muscle on but my family is into being healthy and try to be vegetarians. so it makes it hard for me to eat meat when there isnt any in the house. And for the workouts should i use comfortable weight or go heavy?

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Posted Tue, 01/14/2014 - 13:36
Rafic

Hey Steve, thanks for putting together another great workout. I tried it last night and completely sore. Just a quick question, I've noticed most of the other workouts you have developed always include deadlifts. Do you think someone doing this workout won't get as ripped and big as a workout with deadlifts? I love this workout and want to continue with it. So what I'm saying is it a huge deal that this workout has no deadlift exercise?

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Posted Mon, 01/13/2014 - 23:44
ash

I have started this program 3 weeks ago and can see improved changes to my body
as well as tummy.
my eating patterns have also changed. Thank you guys

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Posted Mon, 01/13/2014 - 23:15
David

If i do this program twice a week will i see better results

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Posted Mon, 01/13/2014 - 16:20
Drew Moore

Working out is not eh biggest part of gaining weight. You Must have a good diet. you should be taking in A LOT of protein. For every pound you should have 1g of protein, so if you weight 200lbs. You should be taking in about 200g of protein/day. You also need carbs. you body burns carbs and you myscles need carbs to grow. Try measuring you daily average calorie intake(mine was 1500/day) so to gain muscle and make sure you have enough carbs in your body try doubling it (3000/day). Remeber if you are taking in this much food and protein every day you need to be working out or all the extra food will turn to fat. Chicken, rice, milk, fruits, soups, red meat, and water will be your best friend. try to stay away from high sodium and high cholestrol foods.

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Posted Sun, 01/12/2014 - 07:40
Asim

Which program should i start after this one ?

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Posted Fri, 01/10/2014 - 20:27
jun

can someone tell me if i am supposed to add more weight per set or keep the same weight

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Posted Mon, 01/13/2014 - 15:32
Asim

Increase the weight after every set as per desire :)

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Posted Wed, 01/08/2014 - 00:31
Michael

What percentage of weight should I be using from my one rep max? or should the weight be the same for each workout?

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Posted Tue, 01/07/2014 - 05:34
shashank

i m not getting it right...........u mean that after performing the warm up sets for bench presses.i just put on the same weight for all the sets u have mentioned with decreasing no. of reps????????????

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Posted Mon, 01/06/2014 - 14:13
Dan

?

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Posted Mon, 01/06/2014 - 14:06
Dan

On chest day do we increase weight for each set ot maintain the same weight throughout?

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Posted Sun, 01/05/2014 - 14:18
Vic

Isn't it funny how everybody is an expert in nutrition just because they have been lifiting weight :-)

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Posted Fri, 01/03/2014 - 12:23
Chris

I've lost about 120 pounds and I've been honing to the gym and working out for almost a year now. I've lost he weight but haven't gained any muscle mass. Any ideas? I looking to build up the muscle to take up the loose skin from loosing the weight.

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Posted Fri, 01/03/2014 - 09:50
Jeff

How do we consider the weight we lift? If the rep required is 8, is it safe to assume that you should use weight is enough to give you a max rep of 8?
Thanks in advance.

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Posted Thu, 01/02/2014 - 09:06
Dennis

Hey, I was just wondering if you change the weight after each set or if the weight always stays the same?

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Posted Thu, 01/02/2014 - 00:59
Ajay

Why no mention of stomach. Doesn't it form part of routine?

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Posted Tue, 12/31/2013 - 01:34
appex

i'm a intermediates so can I follow this advanced stage???

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Posted Mon, 12/30/2013 - 03:50
Dave

Hi

For each set do we add weights or keep it the same throughout?