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
Split
Advanced
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male
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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
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
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

2.9K Comments+ Post Comment

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Posted Sun, 05/14/2017 - 17:56
Craig

There's two issues I have with this program. 1, there are no deadlifts. When training your back or legs deadlifts are very important. 2, upright rows. These should be removed from the program as there is a very real chance of injury. I myself have been using this exercise for quite awhile now and now I have to stop because of a nerve impingement on my right shoulder blade. The more research I do the more I realise that upright rows, even done properly, can cause injury and impingement.

JoshEngland's picture
Posted Mon, 05/15/2017 - 09:12
JoshEngland

Hi Craig,

This workout is meant to be a template. Everyone is different and reacts/prefers different exercises. It is simply a starting point where you can adapt the program to better fit your needs.

You are more than welcome to add deadlifts into this program and remove upright rows if you prefer to.

Hope this helps!

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Posted Tue, 05/23/2017 - 03:07
JOb

Craig, I'm having the same injury atm. What are you doing to recover?

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Posted Tue, 05/23/2017 - 10:54
Craig

Since I took out lateral raises and upright rows ive been good. I changed to doing military presses and arnold dumbbell press when I hit my mid delts. Dont go heavy for awhile. I hope that helps.

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Posted Fri, 05/12/2017 - 20:33
bashar

Hello
After I finish 10 weeks what I have to do?
Repeat the plan again or what?

JoshEngland's picture
Posted Mon, 05/15/2017 - 09:09
JoshEngland

So, after 10 weeks of running this program take a week to deload. During this week ask yourself the following three questions:

1. Is this program still helping me achieve my end goal (Are my goals still the same)?
2. Am I still making progress with this program?
3. Do I enjoy doing this program?

If you answer yes to all three, you can continue doing this program for another period. If you answer no to any of them, it might be time to find a new workout.

Hope this helps!

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Posted Fri, 05/05/2017 - 09:49
rebe

how long should i rest between those sets... thank you...

JoshEngland's picture
Posted Fri, 05/05/2017 - 10:04
JoshEngland

Hi rebe,

It depends on your own ability to recover in between sets. Personally, I'd aim to keep the rest periods on this workout between 30-60 secs, but you could rest up to 90sec or longer if you need to.

Hope this helps!

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Posted Wed, 05/03/2017 - 06:50
Moeez

Its been eight months since i joined gym and now my body is getting in shape. So I just wanted to ask that from now on wards can I start this program?

JoshEngland's picture
Posted Wed, 05/03/2017 - 09:38
JoshEngland

Hi Moeez,

First, start by asking yourself, can I perform each of these exercises/do I know how to do them? Then consider the amount of volume you are currently use to. Is it a drastic increase in total amount of reps/sets to take on this program?

If you feel as though you can perform this much volume for each exercise with perfect form for each rep, then I don't see why not.

However, monitor yourself. Really focus on what you are doing. If you notice your form starting to break down, abandon the remaining reps of that set.

Hope this helps!

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Posted Sun, 04/30/2017 - 13:13
Dean

Can you still build muscle if you use the same weight for the same sets?

JoshEngland's picture
Posted Mon, 05/01/2017 - 09:29
JoshEngland

Hi Dean,

Yes, so long as you progressively increase the weight you use on each set over time.

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Posted Sun, 04/30/2017 - 04:20
George

Hello everyone

Can i use this program more than 10 weeks?

JoshEngland's picture
Posted Mon, 05/01/2017 - 09:28
JoshEngland

Hi George,

Can you? Absolutely!

Should you? It depends on your goals and your current state of health.

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Posted Fri, 04/28/2017 - 07:42
CHARLIE

Hi Again,

I feel like the reps ans sets are not enough for me to feel a pump in my muscles. Should I increase the weight or can I stick to 3 sets with 12, 10, 8 for each exercise.

Thank you in advance.
Charlie

JoshEngland's picture
Posted Fri, 04/28/2017 - 09:19
JoshEngland

Hi Charlie,

if you do not find the program challenging, I would suggest increase the weight you use per set.

Hope this helps!

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Posted Thu, 04/27/2017 - 13:57
Mario

Okay i am finally back to the gym after a really long time 1 year + and i am doing general full body workout in my first week so do you think it's a good idea after a week or 2 to jump on that program and yes i haven't been working out for so long and yes i have a idea how to do the exercises so your opinion much appreciated.

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Posted Thu, 04/27/2017 - 11:47
max

Hi,

Was wondering if two chest workouts a week would be too much, or is 1 a week as shown in your routine sufficient? Also, is it not good to switch up the exercises every week or will sticking with the same exercises get me good results?

Max

JoshEngland's picture
Posted Thu, 04/27/2017 - 16:24
JoshEngland

Hi Max,

You could workout your chest more than once a week if you give yourself enough time to fully recover between sessions (48-72 hrs).

It is not necessary to change up your workouts every week. You need some sort of consistency in your workouts so you can track your progress and make sure you are increasing the weight you use overtime.

Hope this helps!

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Posted Tue, 06/06/2017 - 14:26
murtaza

Hi
Can I do chest or biceps workout twice in week

JoshEngland's picture
Posted Wed, 06/07/2017 - 10:08
JoshEngland

Hi Murtaza,

You could workout your chest and biceps more than once a week if you give yourself enough time to fully recover between sessions (48-72 hrs). If you're increasing training frequency, you might want to decrease the amount of volume used per each individual workout though.

Hope this helps!

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Posted Wed, 04/26/2017 - 08:50
CHARLIE

Hi,

I am not sure when to add weight and what weight should I choose.
Thanks

JoshEngland's picture
Posted Wed, 04/26/2017 - 09:43
JoshEngland

Hi Charlie,

With hypertophy training (such as this program) you'll want to use 75-85% of your one rep max. If you don't know what that is, another strategy is picking a weight you know you can perform the prescribed rep range with. If you get the reps too easy, move up in weight. If they are too hard, move down in weight.

How you choose to add weight is up to you. Some increase weekly, others bi weekly. The important thing is that you DO increase the weight you use overtime. So long as you are continuously increasing weight or the total amount of weight you move per each session, you will see results.

Hope this helps!

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Posted Wed, 04/26/2017 - 09:46
CHARLIE

Thank you so much. That made it very clear.

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Posted Tue, 04/25/2017 - 17:17
Andre

I didnt see and ab day or workout

JoshEngland's picture
Posted Wed, 04/26/2017 - 09:40
JoshEngland

Hi Andre,

It's not always necessary to target the core with direct work, but you're more than welcome to add additional core exercises to the tailend of these workouts if you wish.

I recommend starting with some of these:

https://www.muscleandstrength.com/articles/understanding-core-training

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Posted Mon, 04/24/2017 - 23:29
Grant

Okay so say like for chest and tri day. Do I do all of the chest workouts then all the tri workouts or do I mix them up throughout the workouts session ?

JoshEngland's picture
Posted Tue, 04/25/2017 - 09:04
JoshEngland

Hi Grant,

You would perform them in the order they are listed.

Hope this helps!

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Posted Mon, 04/24/2017 - 05:00
Dory

Hey josh thanks for the great program, what do you think rest times should be ?

JoshEngland's picture
Posted Mon, 04/24/2017 - 09:12
JoshEngland

Hi Dory,

Glad you're enjoying the program! However, I can't take credit for it as I did not come up with it.

To answer your question about rest - It depends on your own ability to recover in between sets. Personally, I'd aim to keep the rest periods on this workout between 30-60 secs, but you could rest up to 90sec or longer if you need to.

Hope this helps!

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Posted Sun, 04/23/2017 - 18:23
Vasko

HI i checked out the program and i like, i might add 1-2 more exercies on some days, just i wanted to ask a question that has been bothering me for a long time, i have a 6-10km walk every 2 or 3 days because i have a dog, do you suggest upping the reps on something or just inscrease on food daily, and also is okay and suggestable to add a morning workout like pushups and ab workout at home?

JoshEngland's picture
Posted Mon, 04/24/2017 - 09:10
JoshEngland

Hi Vasko,

The 6-10km walks shouldn't be an issue and honestly, the light cardio could help you build muscle by increasing your body's ability to recover and improving cardiovascular health. Just make sure you're eating in accordance to your goals.

As for the second workout, I wouldn't. If you want to add core work to the program, you're more than welcome to add an exercise or 2 to the tailend of your workouts.

Hope this helps!

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Posted Sat, 04/22/2017 - 16:37
Louie

How long rest between sets?

JoshEngland's picture
Posted Mon, 04/24/2017 - 09:08
JoshEngland

Hi Louie,

It depends on your own ability to recover in between sets. Personally, I'd aim to keep the rest periods on this workout between 30-60 secs, but you could rest up to 90sec or longer if you need to.

Hope this helps!

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Posted Sat, 04/22/2017 - 03:22
Josh Danielson

Hi Josh, So I love this program I just hit my 10 week mark and I've seen a lot of results! I'm wondering if I should continue with this program or switch to another one in order to shock my muscles. Because I heard doing the same exercises all the time will not help you get bigger(which I'm still trying to pack on some mass and strength) but I cannot seem to find another program that is close to this one

JoshEngland's picture
Posted Mon, 04/24/2017 - 09:06
JoshEngland

Hi Josh,

That's awesome dude! Congrats on your progress!

You shouldn't have any issues with building muscle performing the same routine over time. The key to building muscle is making sure you achieve progressive overload. While you can accomplish this with completely changing up your program, the easier way is to increase the weight you're using with the current program you're performing.

When should you change your workout? Whenever you feel as though you're not seeing any progress or are unable to increase the weight you use, when your goals change (i.e. build strength vs muscle hypertrophy), or you stop enjoying what the workout you're performing.

Hope this helps!

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Posted Sun, 04/16/2017 - 21:39
Ryan Campbell

I like the look of this program. I would like to add deadlift to back day. Should I just add it in addition to everything else or take something out. What set/rep scheme would you recommend?

JoshEngland's picture
Posted Mon, 04/17/2017 - 09:39
JoshEngland

Hi Ryan,

Yes, that should be fine. I'd utilize a similar rep/set scheme as the squat on leg day.

Hope this helps!

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Posted Sun, 04/16/2017 - 07:03
Callum

Hi Josh,
I'm just curious about supplementing this program with just a tad of cardio. I know a lot of lifters will have seizures when they see this, but I'm curious as to how my results would be affected if I continue to run a 5k every week on saturday morning. It's mostly for the social side of it. Would it be detrimental to my results?

JoshEngland's picture
Posted Mon, 04/17/2017 - 09:38
JoshEngland

Hi Callum,

Cardio is a good thing, it helps keep you heart healthy and it can aid in recovery. A 5k once a week won't kill your progress. Neither will jogging multiple times during the week.

What is important is that you make sure you're doing all the right things to recover. Also, if you're going to increase your calorie expenditure through running and lifting, and your goal is to build muscle, you'll want to make sure you increase the amount of calories you eat each day. You also want to make sure to program your workouts around your runs or vice versa (i.e. you dont want to have a leg day, sandwiched in between 2 lengthy or strenuous runs all within 48 hrs of each other).

The best approach, if you can set it up this way, is to do one form of exercise in the morning and the other in the evening. This will give you time to recover for the other workout and get plenty of food in to help you recover from the first bout while fueling the second.

Hope this helps!

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Posted Thu, 04/13/2017 - 05:08
Ahmad

Can i skip leg day xD

JoshEngland's picture
Posted Thu, 04/13/2017 - 09:25
JoshEngland

Hi Ahmad,

lol, no you can not skip leg day.

BUT once you've finished it, you can post one of these memes about it:

https://www.muscleandstrength.com/articles/hilarious-leg-day-memes

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Posted Wed, 04/12/2017 - 10:22
Mark S.

Hi sorry for this stupid question. So if the reps. is 10,8,8,6 ( like in bench press) is this means I need to increase the weight in each reps?

JoshEngland's picture
Posted Wed, 04/12/2017 - 10:25
JoshEngland

Hi Mark,

Yes, these are referred to as pyramid sets. You'll want to increase the weight as the reps go down.

Hope this helps!

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Posted Wed, 04/12/2017 - 00:25
Jeremy Perez

Is it best for hypertrophy to do this with straight reps or would it be best to use rest-pause sets?

JoshEngland's picture
Posted Wed, 04/12/2017 - 09:08
JoshEngland

Hi Jeremy,

Hypertrophy training has more to do with rep ranges and overall time under tension (6-12 rep range w/ 75-85% of your 1RM, 3-5 sets, 2-4 exercises per body part). Both those strategy can cause tension on the muscle to elicit a hypertrophic response.

Which is better? I guess it would depend on what you are trying to accomplish out of the set. If you want to keep constant tension on the muscle then a straight reps set would do the trick. If you want to squeeze out a few extras reps on that set, then the rest-pause set would be the route to go down.

Hope this helps!

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Posted Tue, 04/11/2017 - 13:06
Nicholas Wilson

Hi Josh, I'm planning to try this workout early in the morning, is there anything specific that I would need to add or change to this plan to increase its effectiveness? Including diet or exercise changes.

JoshEngland's picture
Posted Tue, 04/11/2017 - 13:13
JoshEngland

Hi Nicholas,

If you're planning on working out in the morning, it is important to wake up early enough to eat a meal full of protein and carbs before hand. You really don't want to go into a work out on an empty stomach, especially not one where you've been fasting for the night hours before. Below is a link to some solid quick breakfast ideas you could look into:

https://www.muscleandstrength.com/articles/5-easy-high-protein-breakfast...

Hope this helps!

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Posted Mon, 04/10/2017 - 20:21
Jose

Hi there, i just want to ask if its just ok i took my breakfast meal at 7am i added one scoop of whey protein gold standard into it and by 9:30am im going to hit my gym workout the bottomline is. If its just ok to drink whey potein by 9am when i used to take it 2 hours before ?

JoshEngland's picture
Posted Tue, 04/11/2017 - 09:17
JoshEngland

Hi Jose,

Yes, you should be fine. So long as you are getting your recommended protein and other macro nutrients throughout the course of the day, when you eat/take them in isn't that important.