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.

2.4K Comments+ Post Comment

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Posted Sun, 02/08/2015 - 20:23
Mike

Hi there could someone help me to build muscle I'm a skinny guy

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Posted Sun, 02/08/2015 - 10:49
Arto

no dead lift?...

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Posted Sun, 02/08/2015 - 00:01
Jasspreet Singh

it's really good workout can you tell about domastic diet
Iprefer to domastic diet and suggest me soe supplyment which will help to build muscles
i have an averge body i mean no extraa fat.

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Posted Sat, 02/07/2015 - 20:43
anthony

For bench press and the other workouts should we be doing heavy weight or???

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Posted Tue, 02/03/2015 - 08:43
gutierrez

Hi i was wondering if i could do cardio everyday everuday of the week for this program or not?

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Posted Wed, 01/28/2015 - 01:38
Daniel holman

I have a hard time adding weight and I want to add mass what should I do or take I weigh 180 right now

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Posted Tue, 05/26/2015 - 09:40
mark

If you want to gain weight eat walnuts before you go to bed and have an extra avocado daily and possibly drink 16 oz skim milk daily in addition to the milk you drink already.

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Posted Mon, 01/26/2015 - 07:23
Daniel

Love this workout!!!! I am sore the next day after doing these workouts. I like the soreness bc I know I am getting a good workout. Arms definitely feel swollen after each workout. Make sure you stretch before and after. Oh and with this workout Go BIG to get BIG

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Posted Sat, 01/17/2015 - 10:27
brandon foxman

so for any exercise provided with a 10,8,8 reps or just 3 sets of 10. Would it be more beneficial to increase weight by the set or remain the same

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Posted Fri, 01/09/2015 - 11:53
sam

Steven, after following this routine for 10 weeks what would u suggest I do next. I did gain by this routine. Pls suggest!!

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Posted Thu, 01/08/2015 - 23:53
Zayne

This says its an advanced workout and it doesn't seem to be this seems less complicated than some of the intermediate and begginer workouts that I've seen

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Posted Wed, 01/07/2015 - 16:48
josh

hey, I'm 17 years old and I'm want to start this program next week and i was wondering what i would be needing to eat for breakfast and lunch? can you help me out and email me please? thank you

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Posted Wed, 01/07/2015 - 16:12
John Giorgi

Can I work dead lifts into this workout, either hamstring or back

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Posted Sun, 01/04/2015 - 14:23
Max Reps

A supposed "Mass Program" without Deadlifts is truly flawed!!! ;?

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Posted Sun, 12/28/2014 - 02:44
Roman Singh

I'm a beginner, if I follow this routine will I get good results?

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Posted Sun, 12/28/2014 - 02:15
Roman Singh

I am 5ft 10, 172 pounds, I have been working out for 6 months but have seen no results, mostly because I have not been consistently going 4 days a week. Should I follow this program?

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Posted Fri, 12/26/2014 - 19:57
Maxwell Smith

I am using a herbal formula testosterone booster containing ashwagandha, mucuna pruriens, gokshura, Chlorophytum borivilianum. I find fascinating the idea of herbs working together in synergy, my mood is better and I have great stamina and energy to get my work done and to make my wife happy

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Posted Tue, 12/23/2014 - 12:38
niku

i want to build mass . Is this the program to build mass ???

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Posted Fri, 12/19/2014 - 11:41
syed muzammil

Monday :- chest,shoulder,triceps
Tuesday :-back,bicep,calf
Wednesday :- legs,thighs

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Posted Mon, 12/15/2014 - 11:05
Joel

Should i keep the same weights on benchpress even though i decrease in amount of reps?

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Posted Mon, 12/15/2014 - 05:24
Kamran

hi,
I'm kamran from bangladesh,i'm 24 years old & day by day i'm loosing my weight even last few days i'm in less then 100lbs,
Please advise me how increase my weight & body muscles.
Thanks.

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Posted Sun, 12/07/2014 - 16:50
James Martin

Can I do a ab workout on wed. along with my cardio?

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Posted Sun, 12/07/2014 - 16:46
James Martin

Did my last comment/question post?

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Posted Sun, 12/07/2014 - 16:43
James Martin

I am considerably underweight due to eating habits and high metabolism can you recommend a diet and lifting routine that will build muscle and put on the pounds

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Posted Fri, 12/05/2014 - 12:45
Fabz

No hamstrings on this one ???

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Posted Tue, 12/02/2014 - 00:18
aleem

thank for the chart let me know any changes there

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Posted Sat, 11/29/2014 - 23:22
Jasper

I just came here to read the comments

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Posted Thu, 11/27/2014 - 07:17
Mark

How come there are no deadlifts for back or legs? Can I add these into back day?

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Posted Thu, 11/27/2014 - 01:42
jordan lockett

I.want to get bigger but get abs also, my diet goes like this , first off im ,6'1..... breakfast is 6 boiled eggs ,oatmeal and fruit, lunch chicken.breasr rice vegi and tuna, 2 hours later nuts,bananna and protien bar, dinner 12 ounce steak sweet potato and.greens

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Posted Wed, 11/26/2014 - 16:09
Nick

So 11 sets for legs (not counting the calves) and 10 sets for biceps and 14 sets for chest? Totally legit!

P.S. No deadlift on "mass building program" ? Or close grip bench press for tris instead of extensions? Yes, legit all the way.

P.S.2 Most probably you will delete my comment, but let's see...

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Posted Wed, 11/26/2014 - 12:02
Shaine

Why are there no Deadlifts on back day?!

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Posted Mon, 11/24/2014 - 07:07
Anas kharpoutli

Hi !!
How much should be the rest between each exercise ? Can i change some exercise ?

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Posted Sun, 11/23/2014 - 02:09
darsha619

Hi steve!

When you are finished 10 weeks
4 Day Power Muscle Burn Workout Split or it is better that you've done? Please advice!

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Posted Sun, 11/16/2014 - 11:49
Vic

I noticed that on tricep extension it says adding weight, does that mean on the other exercises I don't add weight as I move to the next set.

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Posted Sun, 11/09/2014 - 15:16
Brandon

Been doing this since August went from 148lbs to 160lbs in October eating pattern hasn't changed

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Posted Sat, 11/08/2014 - 20:51
teacherwoz

On week 2 of this program. Good results. I am a bit surprised there isn't a deadlift set somewhere in there. But I added it so it's all good.

I finished the Power, strength, and burn routine.. Saw great results from that as well. You guys do a good job designing workout routines. Thanks.

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Posted Fri, 11/07/2014 - 17:43
ignacio

Can somebody here tell me what would be a good foods to gain I wanna bulk.... but im having difficulty with the foods

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Posted Fri, 11/07/2014 - 14:56
theo

I'm 51 , is that too old for a bulk cycle?

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Posted Fri, 11/07/2014 - 21:04
mark

I dont think you ever too old for a bulk cycle as long as your joints and bones are in good health there are more benefits to adding muscle than not adding it.

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Posted Wed, 11/05/2014 - 08:39
Sam McCoy

Is it bad if I don't take any days off and go straight to the next day?

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Posted Wed, 11/05/2014 - 06:56
Stu

Jeez, there's a lot of pricks here down-voting people's comments.

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Posted Mon, 11/03/2014 - 15:29
Mike

Thanks for the great workout. This workout is 10 weeks long. This is the longest length of time I have seen on any of the routines. Why 10 weeks? Could I switch out to another plan earlier?

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Posted Tue, 10/28/2014 - 07:59
Ram Shastri

Do i need to add wt for chest wn it says 10,8,8, 6 and for dec and inc presses 8,8,6?

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Posted Wed, 10/22/2014 - 02:32
Matt

Am I misreading the workout or are deadlifts missing?

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Posted Tue, 10/21/2014 - 03:57
WHAT

What is up with this forum? Seems mostly the comments get thumbed down for no reason?
More thumbs down then up per the average comment. Just a bunch of EXTREMELY negative and unhappy people stalking these boards?

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Posted Sun, 10/19/2014 - 18:58
Korey Grimm

Was wondering if it is better or worse to only take 2 days off instead of 3? Like 2 days on, 1 day off, 2 days on, 1 day off and so on using this 4 day workout. I don't want to "overtrain"(if this is even possible.), but two days off seems like forever, especially since legs are the 4th workout day. Kinda afraid I'm gonna get fat eating big on 2nd off day of two in a row. Will this slow my growth working out 5 days a week instead of the 4?

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Posted Thu, 10/09/2014 - 15:50
andy

If you guys are seriously asking questions about diet and other unrelated questions, turn to a different program geared towards your skill level. This is for advanced lifters not beginners, so stop wasting other peoples time. In addition you wont maximize your noobie gains with this program.

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Posted Tue, 10/07/2014 - 22:44
Kris

Is it possible to change this into a 3 day split ?

Thanks kris

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Posted Tue, 10/07/2014 - 01:28
Raymond

My name is Raymond, I am 70 years old next May 2015. I am trying to find-out good training ideas for someone like myself. I am 171cm in height & weigh 77kg, trained marathon power-walking for 3 months, achieving 10 klm in 120 minutes, brought my weight from 82kg to 72kg in that period. I switched to weight training for the last 3 months & gained 5kg in muscle growth, still retaining 92cm waist, biceps 38cm & chest 107cm. still got chicken-legs 54cm & calves 38cm & neck 41cm. can you help me please, Raymondo xx

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Posted Wed, 10/01/2014 - 16:08
G

It will be same of who goong to train a female?