Learn how to build muscle, burn fat & stay motivated.
Brett & Megan
Share

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
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
download pdfDownload Workout

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

2.8K Comments+ Post Comment

No Profile Pic
Posted Thu, 01/05/2017 - 10:18
poli

hi josh
if i training 6 time a week can gain mass or weight gain ?

JoshEngland's picture
Posted Thu, 01/05/2017 - 14:47
JoshEngland

Hi Poli,

Sure, it's possible. However, I wouldn't recommend 6 days of weight training per week.

Check out this article. Mike does a great job of laying out a step by step guide and providing reader's everything they need to know about gaining lean muscle mass:

https://www.muscleandstrength.com/expert-guides/muscle-building

Hope this helps!

No Profile Pic
Posted Tue, 01/03/2017 - 18:35
D.

I really enjoy deadlifts and would like to incorporate the lift into the program. Which day would you suggest I add deadlifts? Also if you have suggestions for the sets/reps I should use that would complement the program, that would be appreciated as well!

Thank you

JoshEngland's picture
Posted Thu, 01/05/2017 - 14:51
JoshEngland

Hi D,

You can add them to the beginning of your back day in this workout and utilize a similar rep count to the squat on leg day. If you feel like the volume of the accessory lifts become to much in doing so, you can always nix one of them. Or you can simply find a program that already includes them. I've provided a couple of options below:

https://www.muscleandstrength.com/workouts/phul-workout

https://www.muscleandstrength.com/workouts/total-package-workout

Hope this helps!

No Profile Pic
Posted Mon, 01/02/2017 - 00:04
Zach

No flat dumbell presses for chest ? And for a 125lb to gain mass would 3200 cals be a good cal goal ?

JoshEngland's picture
Posted Tue, 01/03/2017 - 11:07
JoshEngland

Hi Zach,

You're more than welcome to sub in flat dumbbell presses for standard bench press if you'd like to.

As far as caloric goals, it is important to know your BMR. I've provided our BMR calculator below. Enter in your credentials and add about 250-500 calories per day on top of that to gain mass.

https://www.muscleandstrength.com/tools/bmr-calculator

Hope this helps!

No Profile Pic
Posted Sun, 01/01/2017 - 17:11
Faysal

Hi josh,dont you think that 3 off days is too much?

JoshEngland's picture
Posted Tue, 01/03/2017 - 11:03
JoshEngland

Hi Faysal!

It really depends on the person and the style of training. When it comes to weight training, 2-4 days of training a week is pretty standard (and realistic) for those who have other obligations outside of the gym.

In fact, I've known people who have been able to accomplish great things in just 2 days of full body weight training per week.

With that said, I don't personally like to take days completely off. Instead, I use rest days from the gym to do active activities outside of the gym that I enjoy (like hiking or basketball games).

Hope this helps!

No Profile Pic
Posted Sat, 12/31/2016 - 19:54
Lemuel Donkor

Hi I just started working out 2 1/2 months ago with an upper body/lower body workout variant from this site (will link below). I was wondering if this plan would better than the upper/lower body variant?

Note: I'm a skinny beginner trying to add mass to my body.

https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybui...

JoshEngland's picture
Posted Tue, 01/03/2017 - 10:56
JoshEngland

Hey Lemuel!

It really depends on your recovery rate. The upper lower works each body part twice in a week, while the program above works them just once.

Personally, I like to hit each muscle group at least twice in a week, but that;s because I make sure I do everything in my power to recover outside the gym. That means, diet and sleep are both on point.

Both programs will help you see results and are great programs. If you're a person who recovers quickly, the upper/lower split may be better suited for you.

Hope this helps!

No Profile Pic
Posted Thu, 12/29/2016 - 09:33
jessy

hi josh
i have a skinny body and my legs like (chiken legs)
can you give me one program for mass
thanks dude

JoshEngland's picture
Posted Fri, 12/30/2016 - 09:13
JoshEngland

Hey Jessy,

The page you're on here has a great workout that you can try. Test it out for about 8 weeks and see if you get the results you like. If you do and enjoy the program, take a week to deload and keep pressing forward with this workout.

Also, below is a great reference point for those with the goal of adding lean muscle mass. Check it out!

https://www.muscleandstrength.com/expert-guides/muscle-building

No Profile Pic
Posted Thu, 12/29/2016 - 06:44
isi

hi josh
i am 17 years old 183 cm 62.100 kg i have training 1 year but no result would you recommend for me ? i wont train for gain weigt (mass) thanks :)

JoshEngland's picture
Posted Thu, 12/29/2016 - 09:09
JoshEngland

Isi,

This weightlifting program is a solid template to follow. However, bare in mind that not every workout is perfect for each individual. You have to modify it to specifically meet your needs.

That being said, there may be a lot of variables that could be affecting your results. You have to make sure your diet is in check and in line with your goals. You also have to make sure you're getting enough sleep each night and doing all the right things to recover from your workouts so you can attack your next weightlifting session with full force.

Check out these links, they'll help get you going in the right direction:

https://www.muscleandstrength.com/expert-guides/teenage-bodybuilding

https://www.muscleandstrength.com/expert-guides/muscle-building

Best of luck!

No Profile Pic
Posted Tue, 12/27/2016 - 09:37
Samir

Hi Josh
I am 35 Years old 179cm 72KG
i have playing over 2 years but no great result
would you recommend this workout for me? i am ectomorph with litl belly fat
or this wil be to much for me?
thanks

JoshEngland's picture
Posted Tue, 12/27/2016 - 10:02
JoshEngland

Hi Samir,

It's hard to refer a specific exercise program to someone without working with them in person. However, this program is one of our most popular workouts on the website and a lot of people have seen great results while using it.

One thing to remember when taking on a workout program is to make sure you're eating specifically for your goals. If you want to put on muscle, you have to eat more calories than you expend. If you want to lose fat, you have to eat less calories than expend.

The BMR calculator below is a good starting point to finding your caloric threshold. Performing this workout with a specific caloric daily goal will do wonders for helping you progress.

https://www.muscleandstrength.com/tools/bmr-calculator

Hope this helps!

No Profile Pic
Posted Mon, 12/26/2016 - 14:44
mimou00b

Can you tell me what is the order of the exercises plz?

No Profile Pic
Posted Mon, 12/19/2016 - 12:16
kaushal kumar

great article, can you please suggest workout methods for skinny fat guys. i mean who looks skinny but has fat on stomach.

No Profile Pic
Posted Sun, 12/11/2016 - 19:32
Shahul

Hello ,

Can you Pls suggest me a strength gaining routine workout. I need to gain more strength. Pls suggest me Folks. Like 6 reps *3 sets . 8 weeks workout program.

No Profile Pic
Posted Mon, 12/05/2016 - 18:17
Sarath

Mon : Upper chest and Biceps
Tue : Back and Tri
Wed : Rest or light cardio
thu : Leg and triceps
Fri : Shoulder and Biceps
Sat : Lower chest and Shoulders
Sunday : Rest

can you suggest exercises for this routine. i am a hard worker in gym. i want to gain muscles. beacause i dont know what are the type of exercise for this routine??

No Profile Pic
Posted Fri, 12/02/2016 - 16:04
Nigel

I'm ditching this program, this is my sixth week I am not stronger or muscular and their five meals a day plan make me gain unnecessary weight this is BS

JoshEngland's picture
Posted Fri, 12/02/2016 - 16:23
JoshEngland

Hi Nigel,

Sorry to hear that man. Not every workout is perfect for each individual. I've provided a link below to some of our other workouts that you can give a try.

Also, 5 very big meals, as this program lays out, isn't very specific. You've really got to track your calories and macros to see the progress your hoping for. I've provided our BMR calculator and our expert guide to lean mass below. The BMR calculator is a great starting point to figure out your caloric needs. The lean mass guide outlines how to properly acquire mass with minimal fat gain.

https://www.muscleandstrength.com/workout-routines

https://www.muscleandstrength.com/tools/bmr-calculator

https://www.muscleandstrength.com/expert-guides/muscle-building

Hope this helps!

No Profile Pic
Posted Thu, 12/01/2016 - 09:13
Hardy

Can i add deadlift and lunges in legs workout?

No Profile Pic
Posted Tue, 11/22/2016 - 20:30
Rene Enriquez

What should I do about cardio? Or should I do my own cardio routine.

No Profile Pic
Posted Tue, 11/22/2016 - 13:36
John

I am a bit confused, do I need to increase the weight of for example dumbbell ... in east sets?

No Profile Pic
Posted Sun, 11/20/2016 - 07:50
Ahmad albakri

Hi,

How longtime i can use this workout routine ?

Regards,

JoshEngland's picture
Posted Mon, 11/21/2016 - 09:22
JoshEngland

Hi Ahmad,

You can do this workout for however long you still enjoy doing it. Personally, I like to switch things up every 8 weeks. Doing so helps keep my workouts fresh, new, and enjoyable.

Hope this helps!

No Profile Pic
Posted Wed, 11/16/2016 - 17:50
TomCulsh

Hi.
I'm a beginner and about to start this programme, on the reps shall I add more weight (if can) or just stick to the same weight

JoshEngland's picture
Posted Thu, 11/17/2016 - 09:35
JoshEngland

Hi TomCulsh,

Add more weight if you can, but make sure you're doing each exercise with proper form.

Hope this helps!

No Profile Pic
Posted Thu, 11/10/2016 - 19:15
Mahmoud k

I'm planning to start the program but I'd prefer to train each muscle on a separate day with a total of 5 days/week any recommendations about sets and reps increase (1)chest 2)back 3)legs 4)shoulders 5)arms). Thanks in advance

JoshEngland's picture
Posted Fri, 11/11/2016 - 08:58
JoshEngland

Hi Mahmoud,

Sure! You could do that. However, it may be beneficial to go ahead and check out other 5 day splits we currently have on the website. I've provided a few of my favorites below. Check them out!

https://www.muscleandstrength.com/workouts/maul-workout

https://www.muscleandstrength.com/workouts/tailgates-and-touchdowns-workout

Hope this helps!

No Profile Pic
Posted Mon, 10/31/2016 - 11:42
Michael

I've been following this plan and I do have some lower back pain, what am I doing wrong, and what I can for the lower back pain, in the past week I was feeling pain at lower right back now I'm feeling at low back and a bit higher, are there any exercises that could help me relief the pain?

No Profile Pic
Posted Tue, 11/08/2016 - 11:27
Marcus

If you're having lower back pain, then you must be doing a certain excersise wrong that targets lower back muscles (can also be some other excersise where lower back work as a stabilizer). I suggest you find out what excersise(s) it is and that you look up the exact form and technique in order to do it properly. Ive experienced lower back pain and found (I was a noob and still kinda am) I was just not having the right form.

No Profile Pic
Posted Thu, 10/27/2016 - 14:19
TommyD

Hi....how much rest time between reps?

JoshEngland's picture
Posted Thu, 10/27/2016 - 14:59
JoshEngland

Hi Tommy,

Shoot for 60-90 seconds of rep during each of these lifts.

Hope this helps!

No Profile Pic
Posted Thu, 10/27/2016 - 15:12
TommyD

Hi Josh...do you mean 60-90 seconds of 'rest' between each rep?

JoshEngland's picture
Posted Thu, 10/27/2016 - 15:25
JoshEngland

Tommy,

60-90 seconds in between each set and in between each exercise to set up your next lift.

No Profile Pic
Posted Thu, 10/27/2016 - 15:33
TommyD

Thanks Josh!

No Profile Pic
Posted Tue, 10/25/2016 - 02:47
Ali

What percentage of my 1 RM should I use as a starting weight? How much weight should I add every week? Am I increasing the weight in all sets with a 10,8,8,6 rep scheme? Also what are recommended rest times between sets? Thank you for your help and sorry for the newb questions lol. I'm coming off a 5x5 program that had an app that micromanaged everything.

No Profile Pic
Posted Thu, 10/20/2016 - 13:00
Arito-k

Hello, I am following this workout plan for a month now and I decided to take some protein I bought the muscletech mass tech and I don't know about the doses I must take I'm am 70 kg right now and I workout 4 times a week (Monday Thursday Friday Sunday) I would like to know how many scoops I have to take the days I workout and the days I don't

JoshEngland's picture
Posted Thu, 10/20/2016 - 13:27
JoshEngland

Hi Arito-k,

This will vary person to person. Personally, I consume 1-2 scoops post workout. Check out these 2 resources below, they'll help you decide your protein needs.

https://www.muscleandstrength.com/expert-guides/whey-protein

https://www.muscleandstrength.com/articles/how-much-protein-post-workout

No Profile Pic
Posted Thu, 10/20/2016 - 13:36
Arito-k

The days that i don't workout should I just take the morning 2 scoops? They told me to take 2 scoops in the mornings and 2 after workout, but they didn't say about the days that just won't workout

No Profile Pic
Posted Thu, 10/20/2016 - 07:26
ASSER El Badrawy

Hi Dear;

What are the recommended weights to be used ( in KG ) please ?
And When i can add extra weight ( Based on what ?

JoshEngland's picture
Posted Thu, 10/20/2016 - 09:20
JoshEngland

Hi,

That will be determined by your strength. It would be hard to give you an exact number without actually being there to watch you lift the weight and perform the exercise.

The goal is to hit the prescribed amount of reps with perfect form without it being too easy or too hard. To find the right weight, pick a weight to test and perform the amount of reps listed. Lets say the rep goal is 10. The weight you pick should allow you to get 10 before failing and the last rep should be challenging. If you only get 9, lower the weight for the next set. If you could've performed 12+ reps increase the weight you're using.

In terms of adding weight, try to move up 5 pounds every week or so, keeping in mind everything mentioned above. If it's too easy, move up more. If it's too hard, remain at the same weight for another week.

Hope this helps!

No Profile Pic
Posted Wed, 10/19/2016 - 00:17
Scott

Some great comments here, much appreciated. I was just curious if it would be detrimental to switch the days to Tues-Fri while resting Sat-Mon instead? I imagine I would still be giving enough rest in order for appropriate healing no?

JoshEngland's picture
Posted Wed, 10/19/2016 - 09:23
JoshEngland

Scott,

Sure you could do that if that's the only way your schedule will permit you training. However, training 4 days in a row can be tough on the central nervous system and isn't really recommended for a long duration of time.

I'd suggest looking into either a 3 day split or full body workouts spread out throughout the week.

Hope this helps!

No Profile Pic
Posted Mon, 10/17/2016 - 09:42
Hakim

How often should you increase the weight with each set?

JoshEngland's picture
Posted Mon, 10/17/2016 - 10:21
JoshEngland

Hakim,

That will vary from exercise to exercise. On the reverse pyramid sets (where the reps decline with each set), you'll want to increase the weight each set the reps decrease.

For sets with the same amount of reps, you can increase the weight once or more throughout the set. I personally like to increase the weight on the very last set.

Regardless, the most important factor is that you pick a weight that is challenging for you and also try to improve upon that weight week to week.

Hope this helps!

No Profile Pic
Posted Sat, 10/08/2016 - 09:06
Arash

Mr josh I got your work out plan. I like it, but in order to get a good result what type of protein powder/supplement you recommend. Where I work I don't have access to fresh meat. My concerns are about completing the daily calories. Can you please share a link where I can find a good diet plan. Thanks in advance

JoshEngland's picture
Posted Mon, 10/10/2016 - 09:21
JoshEngland

Hi Arash,

If you're having trouble getting protein from whole food sources, you could definitely add it in through supplementation. We have several great proteins from various brands. I'll provide the link below. They are all very good.

To answer your questions about diet plans, I'll provide our BMR caculator below, which will show you how many calories you need as well as a diet guide for a fat loss plan and a few clean bulking options. Overall, you want to make sure you're getting in enough calories so that you can accomplish your goals and eat plenty of fresh whole foods full of nutrients so that you can be as healthy as possible. Check these out:

Proteins: https://www.muscleandstrength.com/store/category/protein.html

BMR Calorie Calculator: https://www.muscleandstrength.com/tools/bmr-calculator

Fat Loss Diets: https://www.muscleandstrength.com/articles/fat-loss-meal-plan

Clean Bulking Meal Plan: https://www.muscleandstrength.com/articles/clean-bulk-diet-options-lean-...

Hope this helps!