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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2.4K Comments+ Post Comment

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Posted Tue, 07/29/2014 - 20:26
thomas

For the workouts that that go 10, 8, 6 or the reps decrease after each set. Do you add weight or do you go heavy enough you naturally go down in reps each set?

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Posted Tue, 07/29/2014 - 13:14
Will Bassett

It is said the king of mass builders is the deadlift, then just out of interest why is not included in to this mass building program?
And if it was to be included where would you insert it? or perhaps replace something with it.
Thank you Steve,

Will

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Posted Sat, 07/26/2014 - 08:10
fabian

hi steve, I had a serious accident 3 years ago that caused severe damage to my legs I gained 25 kilo of fat,i've been training hard to loose this weight so far I've worked off and kept off 10 kilo,im hoping to convert some of this unwanted fat to muscle. I cardio train 5 days a week but I want to start using this weight program. my question is will I be wasting my time to use the program then directly after the weights do my cardio. I can only get to the gym once a day and on certain days but I enjoy pushing myself to get the best result.any help will be much appreciated

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Posted Sat, 07/26/2014 - 00:18
Trey

This workout plan has worked out great! Have noticed great strides and have gained 13lbs in 4 weeks and will be approaching my 5th week of the program on Monday. My question is, what mass building program do I do after this 10 week program is over?

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Posted Mon, 07/21/2014 - 20:52
Paul

What day should I do abdomen? Which exercises are best?

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Posted Sun, 07/20/2014 - 22:51
Daniel

Hey I'm 28 years old can I still body build and look good. Are there plenty adults in this world still working out. I want the body that I never had before.

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Posted Fri, 07/18/2014 - 02:32
gaz jax

this is an amazing stuck to it and gained massive .

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Posted Wed, 07/16/2014 - 13:13
Marion

Just want to is it okay to warm up with an 5 minutes Cardio before doing the work out. An is it okay to do Abs work out the same days that you work out. An also is it okay just to eat grill chicken, tune, nut, an yogurt daily. An is it true that I can have ice cream two hours after workin out

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Posted Wed, 07/16/2014 - 04:08
Big Poopin

Was digging this routine until I realized there are no deadlifts…..at all. What?!?! A mass gain routine without deads?!?!? Unheard of. The deadlift is the most important exercise for adding mass and overall strength. Why eliminate it?

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Posted Tue, 07/15/2014 - 22:27
Big Poopin

I was really digging this routine until I realized there are deadlifts….at all. What?!?!? Mass routine without deads???

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Posted Tue, 07/15/2014 - 14:12
RIOS

no abs ?

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Posted Tue, 07/15/2014 - 09:11
LongTallBrah

For the exercises where the reps are stated for each set (ie 10,8,8,6) does that mean add weight for each set?

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Posted Sat, 07/26/2014 - 00:18
Trey

Yes sir

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Posted Tue, 07/15/2014 - 00:58
Carol Cashen

I was so inspired by your program. I have an internet marketing business and would love to do affiliate selling of your programs, do you have such a program available?

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Posted Mon, 07/14/2014 - 21:16
FABIAN

is there a PRINTABLE VERSION AND OR LINK ?

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Posted Mon, 07/14/2014 - 15:51
Phil

Anyone know a good product to take to gain muscle mass?

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Posted Mon, 07/14/2014 - 04:40
vishesh gupta

I have heard we have to do exercise with variations. We have to keep changing our exercises week to week!!!

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Posted Sun, 07/13/2014 - 18:52
jordan hall

so do i increase mt weight for example on day 1 barbell bench press 4 sets of 10,8,8,6 do i increase weight each set or stay the same weight and increase weight each week?? im thinking each week most ppl keep the weight the same throught the sets any advice or help?

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Posted Sat, 07/12/2014 - 12:10
Usman

No deadlifts at all ? :/

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Posted Fri, 07/11/2014 - 10:40
daniel degracia

hi guys is this routine good? i've doing one pretty similar for like 3 months and im starting to lose weight... and the thing is im trying to gain some muscle mass. another question... is syntha 6 good?

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Posted Tue, 07/01/2014 - 02:16
adam

What's the rest time between sets and for the next exercise

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Posted Sat, 06/28/2014 - 00:38
shail

Hi I have started to follow this program and but just need some suggestions for abs workout and proper cardio workout. Plz any advice ta

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Posted Fri, 06/27/2014 - 22:22
Gil

would it be okay to replace do lower back and core on wednesdays, instead of a rest. and if so, could u maybe recommend some workouts

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Posted Wed, 06/25/2014 - 22:11
hooper

When would I fit abs into this work out plan?

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Posted Wed, 06/25/2014 - 03:08
amju

Plz develop an easy mobile application for the users

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Posted Tue, 06/24/2014 - 11:43
Cody clarence

I was just wondering if this actually works... Cause some workout plans dont work and im a little bit worried about starting this one

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Posted Mon, 06/23/2014 - 07:10
Leon

Could I change this routine to a 2 day a week workout? Monday and Tuesday workouts to just Monday, and Thursday and Friday workout to Thursday

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Posted Fri, 06/20/2014 - 20:32
Javier Calderon

I have been doing this for 3 weeks then anti hero for 3 weeks. I started at 143-145 and by the end of week 3 I was about 149. After anti hero 3 weeks I am at 153.

I started this again and will do it for three weeks. I need to increase my intake but having a hard time eating so much. The results are great if you stick to the plan. This is to gain bulk so don't expect a six pack or too much toning. My upper body from the chest up is coming along great but the stomach and legs don't really develop as much as anti hero work out. I think these two routines pair really well since Anti hero has a lot more leg work.

I have been doing these routines 3 times a week and have seen improvements. I also split up the routine to two days sometimes because this Workout gets brutal after hitting the same body part for so long.

After this workout consider looking for a lower body focused workout or a cutting workout to get the definition.

Overall this workout is entertaining and. I like that all the chest press exercises are on one day so I don't have to wait for a bench to open up.

This could use more leg work outs or different legs ones. I'm a fan of Bulgarian split squats or dead lifts. The machine ones are kind of blah.

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Posted Thu, 06/19/2014 - 23:16
matthew hand

no deadlifts :(?

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Posted Sat, 06/07/2014 - 09:41
metheboss

Hello.. I'm 5'10 and weight is 136..I'm trying to gain muscle but with mass..what's the best way to do it?

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Posted Fri, 06/06/2014 - 03:47
kalhara

im srilankan.. 23yr old, i wont to build my body.. im not going to any gym,,yet.. so cn i start these building progrm to build my body.. with supplimentory

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Posted Fri, 06/06/2014 - 00:58
Lucas Barauna

What should be my diet if I want to gain muscle mass?

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Posted Tue, 06/03/2014 - 12:36
C.F.D.

How do you determine what weight to start out with for a new person that has never been to gym!

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Posted Mon, 06/02/2014 - 01:46
WankerJoe

Do you like to pick things up and put them down?

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Posted Sun, 06/01/2014 - 15:41
Ryan

Is it assumed your adding weight pyramid style in the recommended ranges above?
for example it says bench press, 4 sets, 10, 8, 8, 6 reps... would you expect a warm up and then 4 sets of the same weight or warm up then start with what you can lift for 10 reps max and gradually increase weight on each set thereafter?
Thanks

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Posted Fri, 05/30/2014 - 07:59
tariq

is it okay to do additional exercises for bi's and chest ?
or should i do only the exercises in this schedule

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Posted Wed, 05/28/2014 - 21:47
Chris

On the workouts do you add wieght on each set

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Posted Wed, 05/28/2014 - 02:40
Hahahah

I can see this is a meathead discussion. Every comment has more dislikes than likes. "Nah bro that's wrong!"

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Posted Tue, 05/27/2014 - 15:43
Shabir

thank u very much for the usefull routine,
every week the same routine with the same rip n sets must be done through 10 weeks ???

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Posted Tue, 05/27/2014 - 09:58
AKS

Hi, thanks for the guidance. When do we focus on abs? If we eat such big meals, dont we need to focus on abs to develop sculpted packs? Please enlighten us, thanks.

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Posted Mon, 05/26/2014 - 04:02
David55

Workout isnt good for gard gainers. First 2 days are solid. But then repeat day 1 at day 4. And day 2 at day 5. Legs do wednesday as totally different group you wont damage repairing tissue. Once chest pops nicely flip to legs two days a week and chest once. Back pops. Flip back to two chest, two legs. Once muscle group a week is not enough for most skinny starters. Only for once you have decent muscle mass.
Oh and wise up to Anavar if over 30. Ciao ciao.

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Posted Fri, 05/23/2014 - 02:50
Reno

Im 233 its the heaviest ive ever been I broke my fibula n have sitting around playn video gamed an eating like dogshit for 4 months ..I want to get down to like 210 220 bit all muscles ...is this going to be possible or will the muscle just make me heavier

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Posted Tue, 05/20/2014 - 12:12
WINSTON

when doing the 10 week mass building do i increase my weight at any time?

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Posted Tue, 05/20/2014 - 10:22
Pohlman

I've been using this program for about 8 weeks and my bench press has gone up 40 pounds

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Posted Mon, 05/26/2014 - 04:04
David55

Who cares what its gone up by as how much did it start at? How many pull ups can u do? Easier gauge as vs your own body weight.

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Posted Mon, 05/19/2014 - 06:56
Firas Najdi

I have a question, Do I have to add more weight after each set and do I play abs?

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Posted Sun, 05/18/2014 - 22:45
Lamar

What target weight should I Be using on these sets 4 example heavy & add weight or dropp weight on each set?

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Posted Sat, 05/17/2014 - 11:00
Dilraj Dhillon

I am now gona started to work out i gym and hope for good results in next 10 weeks.Please,guys who followed this schedule of fitness and found good results,reply to me...............

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Posted Wed, 05/14/2014 - 21:42
kyle jones

If you wish to build muscle but can only train in the afternoon say 2pm but you need to eat 2500 calories. spread out your meals and begin eating in the morning or should you begin eating those calories after you workout?

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Posted Wed, 05/14/2014 - 19:41
felipe

how do you rest between exercise?