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
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
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
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
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


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2.5K Comments+ Post Comment

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Posted Sat, 06/20/2015 - 10:36

Can I change the triceps portion to close grip bench, skull crushers, then triceps cable extensions?

MikeWines's picture
Posted Mon, 06/22/2015 - 10:00

Sure, that'd be fine.

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Posted Thu, 06/18/2015 - 19:06

I really want to start on this program and currently I am 6ft and weight 160 pounds. I really want to gain more weight because i am really skinny would this program be the best way to go? If so does anyone have any experience>

MikeWines's picture
Posted Fri, 06/19/2015 - 09:41

Crush it big guy. The best program is the one that you enjoy and consistently stick to.

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Posted Mon, 06/22/2015 - 10:40

Gaining weight is very simple. Add one jumbo avocado to your diet daily as well as a ounce servings of walnuts and 2 bananas daily. This will definitely help you gain weight. Also do compound exercises and if you are able do 4 sets of 15-20 repetitions. Sleep extra if you can. That should do it.

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Posted Wed, 06/17/2015 - 17:48

Are all the reps heavy? Also how much cardio do you recommend?

MikeWines's picture
Posted Thu, 06/18/2015 - 09:12

"Heavy" is a relative term. You should be using a weight which you can control for the assigned number of repetitions. Over time though you should actively be trying to increase that weight.

For conditioning, that will depend upon your goal. If you're someone who is looking to cut some weight, you might throw 1 day of sled pushes, hill sprints, or jumping rope along with another day of low intensity work such as a long walk. However, if you struggle to gain weight then it may be more advantageous to keep the cardiovascular work to a minimum and stick with just 1 day.

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Posted Wed, 06/17/2015 - 12:43

So does this also come with a meal plan or do you just flow with it and have your own.

MikeWines's picture
Posted Thu, 06/18/2015 - 09:17

The authors recommendations were to "eat BIG." I realize that's rather nebulous but you can use our BMR calculator here (https://www.muscleandstrength.com/tools/bmr-calculator) to give you a rough estimate on how many calories you should be taking in. Just keep in mind, if you're looking to gain weight, you should add 300-500 calories to the number spit out by the BMR calculator and adjust up or down from there dependent upon weight loss or gain.

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Posted Thu, 06/11/2015 - 01:32

First of all thanks for providing such a wonderful workout plan.
I have actually concerns about diet I should take with this plan. I generally go to gym at 7.30 am and for that I wake up at 7am so can eat something in these 30 min pre workout ?
Also though I am not overweight but I have bit of fatty stomach And I don't see Abs workout part of this plan,so can I expect following this plan would reduce that fat from waist?

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Posted Mon, 06/08/2015 - 13:15

This routine remains the same for the ten weeks?

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Posted Mon, 06/08/2015 - 19:54

Yes but you should add weight as you get stronger.

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Posted Wed, 06/03/2015 - 14:37

Why just 2 sets in some exercises? Are those 2 sets enough or should I increase them to 3-4?

MikeWines's picture
Posted Thu, 06/04/2015 - 09:06

I would run the program exactly as written initially (6-8 weeks) and then make adjustments.

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Posted Thu, 06/04/2015 - 09:10

I guess there are numerous factors that will affect your decision and its ramifications. More is not necessarily better. Last week I lifted weights continuously for 2 hours and when I got home I could not sleep the whole night. Finally the next day I got sleep but woke up so sore every bone in my body hurt. That went on for 2 days . I was physically and mentally unproductive for 2 days. More is not necessary better.

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Posted Mon, 06/01/2015 - 16:29

Sometimes I go crazy and lift weights for 2 hours; modifying the routine somewhat and slower the pace, but my 2 questions are. How do you deal with increasing cortisol levels in the body; which I think are keeping me up tossing and turning a whole night. Also my age is 63 and I think at some point; the older body just cannot react or adapt to a routine that you prescribe. A 60 year old guy can not look like a 25 years old. So how do you adapt or modify your schedule here. I can still do it; but I am unsure whether I might do harm.

MikeWines's picture
Posted Tue, 06/02/2015 - 09:14

Rest. Simple as that.

Take naps.
Go to bed an hour earlier every single night.
Train less frequently or with less intensity.
Avoid caffeine.
Ideally be in bed by not later than 10 or 10:30
De-stress your lifestyle (work, relationships, social life, etc).
Stop using a preworkout supplement entirely.
Perform a bit more low intensity steady state cardio (helps to balance neurotransmitters within the brain)

^That's where I would start. Modify your lifestyle AND your programming.

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Posted Mon, 06/08/2015 - 20:28


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Posted Mon, 06/01/2015 - 09:36

How long should this take....

MikeWines's picture
Posted Mon, 06/01/2015 - 10:08

The workouts or the entire program?

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Posted Mon, 06/01/2015 - 15:58

One workout

MikeWines's picture
Posted Tue, 06/02/2015 - 09:09

I've never run this programming myself but I would guess anywhere from 60-90 minutes depending upon the experience of the lifter, rest times, and available equipment.

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Posted Thu, 05/28/2015 - 21:01

Do I have to add weight when the reps decrease??

MikeWines's picture
Posted Fri, 05/29/2015 - 09:23

Do you want to get stronger? If yes, then work to incrementally increase either the weight used (actual tonnage) or the total number of reps performed with a selected weight.

Strength is built through progressive overload and adaptation, if you never push yourself (i.e. increase the weight), then your body has no reason to adapt.

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Posted Mon, 05/25/2015 - 21:10
barry barter

could you do core/abs on wednesday's?

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Posted Thu, 05/21/2015 - 20:23

Do I need to go up in weight with every set? Or just stick to the same weight??

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Posted Sat, 05/23/2015 - 12:44

Ofcourse you need to increase the weights if you feel it is getting easier. always push yourself.

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Posted Fri, 05/29/2015 - 08:05

Increase the weight with every set.

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Posted Sat, 05/23/2015 - 14:30

I get that. But what was confusing me is that if was performing an exercise and doing 4 sets of 10reps... Would I need to increase the weight in every set or just stick to the same weight throughout them sets?

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Posted Wed, 05/13/2015 - 22:38
Arman Dhillon

How much rest time do you give between each exercise?

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Posted Tue, 05/05/2015 - 04:49

I m on this program since lst 3 months it gave me best results..should I need it to change or stick on it?

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Posted Thu, 04/30/2015 - 13:00

Can i do exercices of triceps and biceps

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Posted Tue, 04/21/2015 - 17:50

is one set 10, 8, 8, 6

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Posted Thu, 05/14/2015 - 18:27

One set is 10, the next is 8 and so on.

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Posted Mon, 04/20/2015 - 19:40

I'm working out 5 days a weeks was fat lost 43 lbs now trying to build muscle and having issues gaining I'm cut but not gaining muscle I do my diet right just not gaining any advice would b awesome

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Posted Mon, 04/20/2015 - 22:12

I would not try to gain muscle intentionally. I would continue exercising and be happy that you broke your weight gain and are healthier for it. I would just do moderate weight lifting to keep toned and keep up the cardio. Mass looks good; but increased injuries might throw you off permanently. I am trying to increase my cardio to get rid of belly fat.

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Posted Mon, 04/20/2015 - 06:42

For some reason I'm not able to see how sets and amount of reps to perform for best results..can someone plz assist would appreciate it..thanx

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Posted Fri, 04/17/2015 - 14:00

If we want out bigger musscle sizes we should go for less reps and more weight ??...... We should use heavy weights to increase musscle size ....and how much reps r sufficient o gain mussle size

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Posted Fri, 04/17/2015 - 19:23

Yeah sounds good but you got to do it for 12 weeks at least, hope you have the willpower. I will try for 12 weeks but I hope I have the will power. Also the meals are difficult to prepare Good luck to both of us.

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Posted Tue, 04/14/2015 - 07:24

Hi.. great workout :) just wondering, I wanted to build more size to my legs... would this workout for legs be okay ? regards to abs as well... could I do this on on cardio day ? I don't have a routine for abs yet. Thanks for your time James.

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Posted Sun, 05/24/2015 - 13:53

Is this James Chickenlegs Redmond?!? If so, Hey

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Posted Tue, 04/07/2015 - 23:55

Can this be made a 5 day workout

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Posted Fri, 04/03/2015 - 13:40

I like the idea of gaining mass but I am 60 years old. Problem 1 if you eat more calories to keep a positive
energy balance; well for me I put weight around the middle fast. Also although I look bulkier I am not sure if the amount of weight I use for my lifts are too heavy for my bones. One more thing I've got a prostate issue and I think the more testoterone I produce the worse for me. I am not kidding.

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Posted Fri, 04/03/2015 - 12:25

I have a question, each set should I be going up weight or coming down?! I'm not exactly sure which I've tried both in the gym, and everyone I ask says different things!

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Posted Sun, 03/29/2015 - 07:26

I am 171 cm and my weight is 50.I am underweight and want to gain some weight and muscle also..please recommend me the best workout routine. Thank you

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Posted Fri, 05/22/2015 - 10:16

squats curls bench press shoulder press eat nuts drink milk and eat raisins and avocados

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Posted Tue, 03/24/2015 - 15:31

What about training abs?

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Posted Tue, 03/24/2015 - 11:21
Aaron Engel

I started this workout one week ago and now on my second week with the start of this workout I've been maintaining a healthy protein diet taking in 100+ gs of protein a day.Also supplementing with 10 grams of creatine monohydrate a day 5grams in the morning and 5 grams after my workout .My first week I was brutally sore but by Sunday feeling fine.Upon the start of this weak with chest and triceps I've not been able to push the same weight I started with a week ago and my shoulders became extremely sore immediately I actually felt a bit weaker is this normal by chance ????

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Posted Sun, 03/22/2015 - 04:42

To eat 5-6 times daily is difficult.the preparation alone is so time consuming. Also depending on your age eating that much unless you are younger maybe under 40 ; makes you add fat very easily.The plan is only for a young man; not if you are over 50. But no one says that. Am I incorrect?

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Posted Sun, 04/05/2015 - 13:21

Hey Mark! Yeah, eating and preparing food that many times a day can be very consuming, I recommend to prepare food in bulks. E.g. prepare food on Sunday to last till Wednesday/Thursday, I usually do that and then just grab the meals and heat them up. This way, it really only takes the time to prepare one meal and the heating process for the other days are only a few minutes. Also, not everyone should eat 5-6 times a day depending on your metabolism. I tried to up my meals to 6 each day from my usual 3, and I found out that the most effective for me war 4-5 meals a day, depending on what workout I do, and what I eat per meal.

Everyone has a different metabolism, and food processing time. Try for a few days and find out the balance of food intake that fits you, your workout and lifestyle and voila!