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

3.9 STARS
2K VOTES
RATE THIS
About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

2.2K Comments+ Post Comment

No Profile Pic
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.

No Profile Pic
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.

No Profile Pic
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?

No Profile Pic
Posted Thu, 01/02/2014 - 00:59
Ajay

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

No Profile Pic
Posted Tue, 12/31/2013 - 01:34
appex

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

No Profile Pic
Posted Mon, 12/30/2013 - 03:50
Dave

Hi

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

No Profile Pic
Posted Thu, 12/26/2013 - 12:46
romy nandra

lol jst take double of ur weight gram of protein, if u ar 70 kg, u hav to take 140 gm protein per day, best is to use 2 time. 70 gm protein in morning nd rest of in the evening, good carbs is best like sweet potato, brown bread, brown rice, nd protein chikn breast , white egg,, try to eat protein after hiting gym, do not take carbs after 6, it wil not digest good, bcms fat, do heavy weight wid low rap, 1 day rest is best, every muscle need atleast 72 hours to recover, tnx

No Profile Pic
Posted Thu, 12/26/2013 - 12:02
muthu malaravan

doing one set to another set leaved rest time maximum 1 mins..... and drink little water between finished one set after another workout

No Profile Pic
Posted Thu, 12/26/2013 - 05:51
gayan

What's a good next level workout plan to do once you finish this 10 week program.i want to build muscle

No Profile Pic
Posted Sun, 12/22/2013 - 07:50
Julio

What is the recovery time between sets?

No Profile Pic
Posted Thu, 12/19/2013 - 19:10
do you need

Do I realy need to have a diet or can I just eat any 6 meals a day I am verry skinny and a new 1to this sport pleas help

No Profile Pic
Posted Fri, 01/17/2014 - 17:28
miguel

dude diet is everything you gotta eat alot.

No Profile Pic
Posted Mon, 12/16/2013 - 21:02
Arlex mena

Hhghh

No Profile Pic
Posted Mon, 12/16/2013 - 00:30
Raimonds

Are those all excercises for legs? Shouldn't there be at least leg press or stiff-leg deadlift?

No Profile Pic
Posted Sun, 12/15/2013 - 21:18
James

Will this improve my strength or just gain mass? If not could I do this and say Wendler 531 with it or would that be too much? I also do crossfit in the mornings and plan on doing this for extra mass and strength in the afternoons. Thanks

No Profile Pic
Posted Fri, 12/13/2013 - 23:42
Evan

Speaking from my experience with this workout, I have been doing it or six months and have gotten better results than I could have ever imagined. Te only thing I tweaked was I do chest twice a week.. The second time on leg day. Thanks for posting this it has changed my life, seriously. I'm 25 and had never worked out for any significant time at all. I decided to make a commitment for 90 days an see what happened. I found this workout and stuck with it adding a few things here and there as i got experience and picked up from other people. Started at 140 and now almost 160 in 6 months and look better than some people I know who have worked out for years (not to brag). If you're looking for something to get results give this a try and stick with it.. It works! Have gotten way stronger as well not just looks. Thanks for posting this!!

No Profile Pic
Posted Wed, 01/08/2014 - 21:04
Colossus

honestly thank you this is the only comment on here that made sense i just wanted to kno if this worked and someone finally told me much appreciated

No Profile Pic
Posted Wed, 02/05/2014 - 05:39
Fasi khan

Hey Evan, do i repeat the same excercise chart for whole 10 weeks or are there any variations in the excerise every next week? Plzzzz reply

No Profile Pic
Posted Tue, 12/10/2013 - 12:03
Nagaraj

Its really amazing.. I followed this workout steps for over 3 months and I gained weight with good muscles.. My 5 to this wonderful article.

No Profile Pic
Posted Fri, 11/29/2013 - 15:47
terryl

has anyone had good gains with this program

No Profile Pic
Posted Tue, 12/10/2013 - 12:04
Nagaraj

yes.. I did. Its amazing and every one should follow this workout..

No Profile Pic
Posted Wed, 11/27/2013 - 09:58
abhijit

hi...
its been 1 month now, i have started gym.
i play football and got a lean kinda body
help me with good diet plan to gain muscles and weight...

No Profile Pic
Posted Tue, 11/26/2013 - 18:54
James

Always feel dead after workout. Love it.

No Profile Pic
Posted Sun, 11/24/2013 - 18:57
Jason

Is it just me or does this workout kind of lack I'm the leg department? I mean we have like 5 to 6 workouts per body part then you get to legs and there is squats and leg ext then leg curls... I think it would be a good idea to throw some dead lifts in there with it. But everything else looks good.

No Profile Pic
Posted Fri, 12/13/2013 - 23:47
Evan

I felt the same way.. I added straight leg dea lifts, leg press, dumbell lunges supersetted with box jumps, standing calf raises on smith machine (use those yoga box things to hang your heels off of), and sprints.

No Profile Pic
Posted Sat, 11/23/2013 - 04:22
Kenpachi

Hi! Is it ok if I do the program for more than 10 weeks?

No Profile Pic
Posted Fri, 11/22/2013 - 04:57
Greg

Is this to much rest time ? I use to do chest,shoulders,back x6 sets x2 a week then triceps bi same and legs same and having one day rest time .... Thinking of jumping on this but is 7 days rest to much for a muscle group?

No Profile Pic
Posted Mon, 11/18/2013 - 14:07
Mohamed

I use pro complex in this program it's good or I use something else?

No Profile Pic
Posted Mon, 11/18/2013 - 05:51
musseleman

hey is this workout good for building mussele without supliments. right now i want to bulk without taking supliments is this workout good for that

No Profile Pic
Posted Sun, 11/17/2013 - 11:19
Zen

You want to stay away from starchy foods like pasta, white rice and potatoes when it comes to carbs. These will just give you a bloted belly. Get your carbs from veg, fruit, quinoa, oats and sweet potatoes

No Profile Pic
Posted Thu, 11/14/2013 - 10:39
burks

Steve I'm using my percentages of my max for chest 10/8/8/6 if I cant complete all four sets should I lower the weight or just keep goin with the same weight till I can complete all the sets

No Profile Pic
Posted Wed, 11/13/2013 - 21:48
Dale Baker

Shouldn't you be utilizing the deadlift?

No Profile Pic
Posted Fri, 11/08/2013 - 23:33
Cris

do i add weight every set or no?

No Profile Pic
Posted Thu, 11/07/2013 - 06:09
himanshu

Sir HELP ME
I am 17years old. i want to gain mass my weight is 50kg what i do and what i eat for mass gaining....!

No Profile Pic
Posted Thu, 11/07/2013 - 02:23
Chris H.

I am looking for an ab routine that i can work in to this workout. not sure on what days of the week i should work abs and what routine to do. I also run for a mile or 2 after I lift.

No Profile Pic
Posted Wed, 11/06/2013 - 21:45
Nick

Hi steve I've been doing this now for all 10 weeks and i was wondering what to do next as a workout. Lkke do i continue doing this or...what do you reccomend i do?

No Profile Pic
Posted Wed, 11/06/2013 - 12:28
Soto

Could I do legs Wednesday and rest/cardio Friday?

No Profile Pic
Posted Sat, 11/02/2013 - 02:57
Alex

Should I increase the weight every set? Or just lift the a certain amount of weight for every set?

No Profile Pic
Posted Fri, 11/01/2013 - 02:17
daved

i cant advise anyone to do supplements especially muscle milk and creatine if yud knw what these things contain................. ad rather you eat ovacadoes oeanuts and sweet potatoes bananas pre workout and 1 litre of milk post workouy

No Profile Pic
Posted Fri, 11/01/2013 - 02:10
daved

me i want to bulk up tha natural way no supplements can you send me a diet for poor people

No Profile Pic
Posted Thu, 10/31/2013 - 11:32
Brad

Could you please tell me how the "Military Press" should be done. Thanks

No Profile Pic
Posted Wed, 10/30/2013 - 04:07
ubair

Hey sean,
I ve made a workout schedule and I want u to make some modifications in it to help me gain more muscle and mass.
My schedule is:
Monday: Forearms and Shoulders
Tuesday: biceps
Wednesday: chest
Thursday: rest
Friday: triceps
Saturday:back
Sunday: legs
Sunday:rest
Plzzz help me!

No Profile Pic
Posted Tue, 10/29/2013 - 13:59
Joey500

I've been doing this for 2 weeks and it seems to be a great workout thus far. My question is related to weight gain/mass gain - not sure if I'll word it right, but bear with me and maybe someone can help.

I'm 30, 5'11" 175 and don't want to gain much weight or even a whole lot of mass. I'm looking to gain strength and tone - I've heard everything about eating, gaining weight/muscle, then cutting after a year, but I just don't think that fits my desired plan/results.

The main question is - if I were to up caloric intake a bit and increase protein as well (but not to the extent of eating 5-7 times a day), does this work out still make sense?

I am a very nutritionally sound eater, following the paleo diet and eating lots of herbs, superfoods and organ meats (liver, kidney, heart, etc.).

Ideas? Suggestions?

Thanks all.

Joey

No Profile Pic
Posted Mon, 10/28/2013 - 13:50
Avery Addison

Well, I did this workout for 5 weeks. I like the strength i have gain( always added more weight then last week). the muscle I gain is only a little around my arms and chest. I got to say this workout for 5 weeks is really good. My only problem is that the effect or gains is starting to get slower since the workout is the same every week.. I did change barbell(Flat,Incline,Decline) Bench to Dumbbell (Flat,Incline,Decline) Bench.
Now i got a question.. my knees hurt to bend down.. i push through the pain on leg days. only because after the 2nd set my legs are warmed up. please tell me some workouts to make my knees stronger. and i heard leg curls are bad for knees.

No Profile Pic
Posted Mon, 10/28/2013 - 06:54
Thomas

Hey, I was just wondering if it was possible to use Wednesday to supplement in some kind of core work-out, such as with crunches or push-ups. Would it be fine to do that, or would it throw off the whole program too much?
Also, I'm looking for tips on a proper diet with this program. I am 17 and currently weigh 147 pounds. I am not looking to lose weight, but to gain muscle, so does anybody know of a diet that works with this program that doesn't apply to weight-loss?

No Profile Pic
Posted Thu, 10/24/2013 - 12:59
motta

hi,

do I preform it in drop set technic or the same weight throughout the sets?

thanks

No Profile Pic
Posted Thu, 10/24/2013 - 11:23
David

Are you only adding weight at the tricep extension exercise or do you dó it in all exercises???

No Profile Pic
Posted Wed, 10/23/2013 - 01:56
Ryan

If I am just getting back to the gym after not going for a 4 month period would it be better to follow through with this program doing as much as possible until I can complete all the sets or start with something simpler for the first few weeks? Start small or let my body adjust?

No Profile Pic
Posted Tue, 10/22/2013 - 07:50
Luke

Hi all, im 16 and have just started doing some basic weights at home. I have a machine that i can do my calfs on and i have a bench press with the sliding guide rails and a machine that has got weighted bars with cables connected to it.

Please help me reach my goal of becoming massive

Luke

No Profile Pic
Posted Mon, 10/21/2013 - 07:57
gym4ever

thanxx , but I wanna ask about weight,,, should i increase the weight between each set ???? or I have to do the exercise's sets with the same weight???