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

4.8 STARS
2.2K VOTES
RATE THIS
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

No Profile Pic
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?

No Profile Pic
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

No Profile Pic
Posted Tue, 12/23/2014 - 12:38
niku

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

No Profile Pic
Posted Fri, 12/19/2014 - 11:41
syed muzammil

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

No Profile Pic
Posted Mon, 12/15/2014 - 11:05
Joel

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

No Profile Pic
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.

No Profile Pic
Posted Sun, 12/07/2014 - 16:50
James Martin

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

No Profile Pic
Posted Sun, 12/07/2014 - 16:46
James Martin

Did my last comment/question post?

No Profile Pic
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

No Profile Pic
Posted Fri, 12/05/2014 - 12:45
Fabz

No hamstrings on this one ???

No Profile Pic
Posted Tue, 12/02/2014 - 00:18
aleem

thank for the chart let me know any changes there

No Profile Pic
Posted Sat, 11/29/2014 - 23:22
Jasper

I just came here to read the comments

No Profile Pic
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?

No Profile Pic
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

No Profile Pic
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...

No Profile Pic
Posted Wed, 11/26/2014 - 12:02
Shaine

Why are there no Deadlifts on back day?!

No Profile Pic
Posted Mon, 11/24/2014 - 07:07
Anas kharpoutli

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

No Profile Pic
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!

No Profile Pic
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.

No Profile Pic
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

No Profile Pic
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.

No Profile Pic
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

No Profile Pic
Posted Fri, 11/07/2014 - 14:56
theo

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

No Profile Pic
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.

No Profile Pic
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?

No Profile Pic
Posted Wed, 11/05/2014 - 06:56
Stu

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

No Profile Pic
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?

No Profile Pic
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?

No Profile Pic
Posted Wed, 10/22/2014 - 02:32
Matt

Am I misreading the workout or are deadlifts missing?

No Profile Pic
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?

No Profile Pic
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?

No Profile Pic
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.

No Profile Pic
Posted Tue, 10/07/2014 - 22:44
Kris

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

Thanks kris

No Profile Pic
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

No Profile Pic
Posted Wed, 10/01/2014 - 16:08
G

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

No Profile Pic
Posted Sat, 09/27/2014 - 13:03
clarence conway

has anyone completed this? if so have you seen results??

No Profile Pic
Posted Tue, 09/23/2014 - 03:30
Mark

How many minutes is the rest time for every sets? thank you! and also, how about the weights? when to add weights? thanks a lot

No Profile Pic
Posted Mon, 09/22/2014 - 18:04
rodrigo

every rep with the same weight?? Barbell Bench Press for example

No Profile Pic
Posted Sat, 09/20/2014 - 21:22
Tony

No dead lifts??????? WTF

No Profile Pic
Posted Sat, 09/20/2014 - 15:42
Tony

Is there any formula to determine what weight I should be starting off with? Or just experiment and see which feels best and I am able to complete all sets with proper form?

No Profile Pic
Posted Thu, 09/18/2014 - 21:21
Tim

I get that the goal is too achieve maximal hypertrophy with compund movemenets but what percentage of my max should i be benching/squating?

No Profile Pic
Posted Mon, 09/15/2014 - 22:34
John

Here it says that it is an advanced workout, I've been lifting weights for about 6 months now and decided to lean into a new workout. Would this one be recommended? (If not, which one would be?)

No Profile Pic
Posted Sat, 09/13/2014 - 07:46
Li

Is it possible to increase the exercise with two series on the 3 Series.

No Profile Pic
Posted Tue, 09/09/2014 - 13:38
Gehan Romesh

Hey Scott, I'm done with this schedule could you let me know what is next? Reply ASAP!

No Profile Pic
Posted Tue, 09/02/2014 - 01:31
karl jhonson

wow.nice blog.Now I have idea on how easily make muscle in 10 Week.

No Profile Pic
Posted Thu, 08/28/2014 - 13:14
Gehan Romesh

HELP! Once you are done with the 10 weeks schedule what is the next schedule?
(P.S: regarding the number of reps, aren't these 6-12 reps used for cutting muscle?
or is it alright for bulking as well?)

No Profile Pic
Posted Wed, 08/27/2014 - 13:00
Musial

Hey this work out has been doing me good for the past month and a half. I feel like I might be starting to plateau. Can anyone recommend another full body routine like this? I want to concentrate on building muscle mass ideally.

No Profile Pic
Posted Tue, 08/26/2014 - 16:13
Manny

Hi - Should I be increasing my weight, using the same weight or decreasing during my sets?
For example - Barbell Bench Press - 4 sets - Reps: 10, 8, 8, 6?

Thanks for the info!

No Profile Pic
Posted Tue, 08/26/2014 - 01:05
xavier

hello, i woul'd like to know which of all the supplements listed should i buy/use

No Profile Pic
Posted Sun, 08/24/2014 - 14:41
Bryan

14 sets for chest and only 8 for quads? Why only 3 sets for hams? What an imbalanced crappy program.