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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2.5K Comments+ Post Comment

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Posted Sat, 03/07/2015 - 17:58
Lee

Hi I'm going to try this 10 week mass building program with training on mon, tues, rest wed, train Thursday and Friday and rest weekends, you say to eat BIG, 5 big meals a day, I work from 7:30 to 4:30 every mon to Friday with only 30 mins break a day, I can snack as I'm working tho, I'm a welder. Can you recommend what's the best 5 meals to have a day please?

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Posted Sat, 03/07/2015 - 10:00
Gabe

What about training abs? How often must I train them and what exercises should I do for abs when doing this program?

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Posted Fri, 03/06/2015 - 17:16
Antony

Hi everyone . i need to ask some thing ... the thing is if i do diet properly and do this workout " WITHOUT" taking any "SUPPLEMENT" will i have the same result or do i have to work even more or harder to get the expected result as mention in this workout ... plz note that i am an Asian and our weather hot .. avg is 30 - 33 C ..
i am 5"11 inch and weight 175pnd...
so i u guys can then plz suggest me...

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Posted Sun, 03/01/2015 - 05:05
Alex G

Hi there, quick question for you: what is the rest time between sets?

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Posted Sat, 02/28/2015 - 12:10
Garymac

Just finished this 10 week workout and it's been excellent for bulking up. I tried to stick to it as much as I could but some days I was getting tired due to work and didn't complete the full set. My body shape changed from week 3 and just got bigger. Great workout

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Posted Mon, 02/23/2015 - 07:24
Mohammed

Hi,
I used to follow himl-4 program from long time , but now I started this problem , but i can see there is no any exercise for Abs .. any reason for that.?

Thanks a lot!

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Posted Sun, 02/22/2015 - 16:07
moegreen

whats a good rest time for between sets

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Posted Sat, 02/21/2015 - 10:55
Hunter

Hey my friends and I just finished get fit in 60 days program and I been looking for a new program to do. I was thinking about just making our on workout routine but I'm not sure where to start. This one looks really great for us to do until I get the hang of what to do after this. Any suggestions or concerns?

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Posted Tue, 02/17/2015 - 16:44
caleb

How much rest time between reps and sets do you recommend?

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Posted Mon, 02/16/2015 - 16:04
Gregg

Hi there

Have started on the 10 week mass building program but felt the legs day is a bit light on excersises. I'm a pretty skinny guy with lean muscle and I'm hoping to dramatically bulk up quads hams and glutes. I've added some backward lunges on smith machine at 4x 10 reps to existing legs day with kick backs to finish off.

However, I was wondering if you could suggest for me 1 more day sett of excersises to develop quads and hams in the same fashion as the rest of the program. Plan to have 2 leg days each side of the mid week rest.
Capable of selecting excersises for the most part but curious as to the most suitable rep and set count with each in line with existing program

Any advice much appreciated
Gregg
Melbourne Australia
Cheers

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Posted Sat, 02/14/2015 - 16:18
Tyson

Hey would trainin the same body part twice a week be 2 much wat is 2 much ? If u used rest day for cardio and abs is it really a rest day does ya body still cover the same ?

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Posted Thu, 02/12/2015 - 06:29
Brett

Hey quick question do go up in weight each set or stay on the same , only go up in trisep pulldowns ?

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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?