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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2.6K Comments+ Post Comment

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Posted Wed, 01/06/2016 - 18:44
Delfim

He is right, specially on leg day.

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Posted Sun, 11/01/2015 - 11:11
Adam

Awesome workout. For chest day, can I sub flat barbell bench press with flat dumbbell bench? And can I do incline barbell bench first? I've been doing flat barbell bench for a while and wanted to switch it up

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Posted Fri, 10/23/2015 - 04:19
ahmad

hi
thank you for your time
i am happy with this Program , i have 2 qustions :
will i get a big musculus with this Program , actually i am a thin man

2- can i add push up exersice to chest day < i love it a lot

thank u

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Posted Sun, 10/18/2015 - 23:32
Vinny

Wouldn't it be better to train each body part twice a week?? One heavy day one light day to nourish the muscle with fresh blood? That is the way to add size much quicker in a 10 week Bulking program. Doesn't it make sense to hit each body part 20 times in a 10 week plan instead of only once a week for 10 weeks?

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Posted Mon, 10/12/2015 - 00:38
jalen

Hi im 6'2" 185 and im trying to put on muscle to get to at least 200. Is this the ideal workout for me? I realize calorie intake is vital to weight gain also. I just dont have the apetite for 3500 calories a day. Any advice would be greatly appreciated.

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Posted Mon, 10/12/2015 - 10:19
MikeWines
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Posted Wed, 10/07/2015 - 20:00
Saad ali baig

Im 22, 5'8 tall, 51 kg i want to gain weight, is this workout best for me? If not then what workout would you prefer?
And what diet would you suggest me to take from day 1 to 7 to gain mass?

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Posted Fri, 10/09/2015 - 02:51
fahad

did you get answer? if yes then please share it with me i have same weight and heights as you.

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Posted Mon, 10/05/2015 - 11:29
matt

Hello, I was just wondering if there is an exercise I can sub out and put in deadlifts? Thank you for the program.

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Posted Mon, 09/28/2015 - 05:51
Nathan Dupigny

Would it be possible to doing this workout Monday - Thursday and having my rest/cardio day on the Friday. Or do I need to have a break in the middle.

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Posted Mon, 09/28/2015 - 09:40
MikeWines

Nathan,
Sure, that's certainly possible. However, I can't say I'd recommend it.

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Posted Sun, 09/27/2015 - 19:03
Zee

What meal plan would go best with this workout? Is there any article with examples?

MikeWines's picture
Posted Mon, 09/28/2015 - 09:40
MikeWines
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Posted Wed, 09/23/2015 - 07:39
Baloch

i have completed my 10 weeks program just gained 3 kg, so which mass building programme should i start now..... need help

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Posted Mon, 09/21/2015 - 21:59
Mohammed

Do we add weight in every set we move to or all the sets should be one weight?

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Posted Mon, 09/21/2015 - 20:48
Tyranos

Hi, I really love this routine.
But i usually play basket ball on sunday. If i am doing legs on friday, my legs are too tired for playing basket ball on sunday. can i switch the routine?
My plan is :
Monday : Shoulders and Forearms
Tuesday : Legs
Wednesday : off
Thursday : Chest and triseps
Friday : Back and Biceps.

THank you for your advise

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Posted Mon, 09/21/2015 - 17:57
Robert Johnson

I wanted to know should I increase weight each week or on each rep

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Posted Sat, 09/05/2015 - 14:31
Edy makhoul

I just want to ask if 2 exercises are enough for quads ?

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Posted Thu, 09/03/2015 - 14:41
Oscar

I like this routine, but it says 10 weeks surely you can go longer than that or do you recommend an advance routine after? Ive been training consistently for 3 years now, not really a beginner I would say.

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Posted Fri, 09/04/2015 - 10:07
MikeWines

Oscar,
You can run most programs indefinitely provided certain principles are in place (progressive overload, specificity, balance, etc.) and you don't hit a plateau.

For example, I've been running a DUP template (https://www.muscleandstrength.com/workouts/dup-muscle-growth-workout) for over a year and have been seeing some great results from it.

Why fix what isn't broken?

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Posted Fri, 09/04/2015 - 10:26
Oscar

thanks man. I like this routine. My current routine has received alot of "no's" from forum members.

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Posted Mon, 08/31/2015 - 02:51
Cory

Do you do the same thing each week for the full 10 weeks or does the exercises change each week and reps. I am kind of looking for more of a strengh program would this be good for that.

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Posted Mon, 08/31/2015 - 10:27
MikeWines

Cory,
This can definitely be used as a strength program, it just depends on what your strength goals are at then end of the day. If you're concerned with powerlifting strength goals then this might not be the best option. However if you're just looking to get strong for life in general then this would certainly be a solid choice.

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Posted Thu, 08/27/2015 - 22:32
jake

where I insert abs??

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Posted Fri, 08/28/2015 - 09:24
MikeWines

Jake,
I would include some ab work every day.

Here are a few ideas: https://www.muscleandstrength.com/articles/understanding-core-training

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Posted Mon, 08/24/2015 - 10:53
Matteo Vitale

what is the recovery time between a series and the other?

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Posted Mon, 08/17/2015 - 11:25
Jason

One question...should I increase the wight each set or keep the weight the same for each set? I'm thinking that by starting out with your 10 rep max, you wont' be able to add much if any weight for each set.

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Posted Sat, 08/15/2015 - 21:46
Nick Kripp

Would there be any major issue with putting on mass with running this program mon, tues, wed, fri? I can't lift Thursday's or the weekend. I figured with the first 3 workouts going push, pull, push as long as I am sleeping good and eating good I should be cool, right?

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Posted Mon, 08/17/2015 - 11:18
MikeWines

Nick,
Shouldn't be an issue, try it and find out!

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Posted Thu, 08/13/2015 - 16:00
Sean

Instead of doing chinups could I just switch that out with deadlifts? I would rather just do 10 minute singles of DL's instead of the chinups. Would this be ok? I know it;'s taxing to the body but I just love DL's and they aren't in this workout.

Thank you

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Posted Fri, 08/14/2015 - 09:40
MikeWines

Sean, I would just eliminate the lat pulldowns and plug in some deadlifts before the chinups. Something simple like 6x2 or 4x4 would be fine.

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Posted Sun, 08/02/2015 - 16:06
Anibal PR

Hi, my question is what weight use wen lift? The max that i can lift on all reps or medium weight?
Thanks

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Posted Fri, 08/07/2015 - 12:43
Justin Sosa

u wouldnt and probably impossible to use ur max considering its ur max, u should only beable to do a few reps. so to answer ur question use a fairly decent weight not to light or heavy. and work ur way up.

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Posted Fri, 07/31/2015 - 09:56
Arty McCallis

Hello MikeWines,

Thank you so much for this program. I've done the first 3 days so far, and I'm loving it!

Question about Leg/Calves day. Should I or can I substitute Leg Extension (isolation) with Leg Press (compound)?

Also, on Back/Biceps day, I can barely do any of the last three biceps exercises with decent weight after I tire my biceps out from all the compound back exercises that also use biceps. Is this normal? I'm 5'7" 168 lbs, been lifting for abut 7 months, and by the time I do concentration curl, I'm down to 10 lbs weight.

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Posted Mon, 08/03/2015 - 14:29
MikeWines

Arty,
That substitution is fine for the lower body day but you can simply cut the bicep volume in half if you're struggling with it. I didn't write the original template and I think the pulling volume might be a little much on someone who isn't accustomed to it, so just adjust as necessary.

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Posted Fri, 07/31/2015 - 09:48
Jon

On this program will i gain strength? specifically in my bench the goal is to hit 225 from my current 205 1 rep max. Thanks in advance!

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Posted Mon, 08/03/2015 - 14:26
MikeWines

Jon,
You can gain strength on any program provided you monitor recovery, ensure proper nutrition, and train for that goal specifically. In order to get stronger you need to be prioritizing progressive overload.

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Posted Fri, 07/31/2015 - 05:16
Nick Rivera

I was wondering whether to workout one muscle at a time and then work out the other in the split routine (ie: all chest workouts and then all triceps) or if i should alternate them to prevent fatigue of muscles to be able to go heavier weight (ie one chest workout then a tricep workout etc.) what would you recommend ?

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Posted Fri, 07/31/2015 - 09:07
MikeWines

Nick,
There's no need to have an entire workout dedicated entirely to triceps, I would simply tack them on at the end of a chest or upper body session.

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Posted Thu, 07/30/2015 - 05:08
Den

I am about 5'7 and weight 213. I love lifting weights, but hate cardio - I still do them - I wanted to know if I want to cut can I do this program and increase the cardio and calories?

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Posted Thu, 07/30/2015 - 09:27
MikeWines

Den,
If you want to cut then you shouldn't be increasing calories. Losing fat comes down to maintaining a caloric deficit (i.e. burning more calories than you consume).

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Posted Tue, 07/28/2015 - 11:37
Musthaq

If I want to do deadlift on my back day.i want to do first or last

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Posted Wed, 07/29/2015 - 10:01
MikeWines

Start with them first.

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Posted Tue, 07/28/2015 - 07:32
jeremy

It is recommended that I eat 5 big meals a day. What should these meals consist of?

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Posted Tue, 07/28/2015 - 09:56
MikeWines

Jeremy,
Start here by determining your calorie intake: https://www.muscleandstrength.com/tools/bmr-calculator

For there, determine how many meals you want to eat depending upon the total number of calories and what you're comfortable with. Then, stick to mainly whole foods but don't be afraid to incorporate a few other "unclean" (that word is a misnomer anyways) options to bump your calories if you can't stomach all of the calories.

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Posted Mon, 07/27/2015 - 11:31
Koi Salmon

Hi Mike, I have been working out for 5 months now and I already lost 40lbs (I was 220lbs when I started. So I am now 180lbs). My goal is to reach 170lbs as suggested by my BMI as my normal weight. I've been doing cardio + lifting weights every weekday. I still have belly fats and and I am just wondering if this routine will actually help me gain more muscle and burn my belly fats at the same time. Your article says I have to eat big at least 5 times a day. I am hoping for your response. Thank you.

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Posted Tue, 07/28/2015 - 10:33
MikeWines

Hey Koi,
First off, congratulations on the weight loss, that's great!

Just keep in mind that BMIs are simply one piece of the puzzle and they don't tell the whole story as they don't account for lean body mass to fat mass ratios, they just examine a ratio of height to weight. So, in the case of someone who is heavily muscled (most football players for example) they will appear to be in the overweight or obese category when in actuality they are just carry more muscle than the average person and there is indeed no need to lose weight. That isn't the case for everyone, but just something to keep in mind.

This is a solid routine but at the end of the day if you want to lose weight, then it will always come down to calories in versus calories out. In most cases (provided you aren't a rank beginner, returning from an extended layoff from training, or using steroids) you'll have a tough time simultaneously putting on muscle while losing fat as each process works through opposite mechanisms.

In short, pick your goal (fat loss or muscle gain), determine your calories, eat according to those goals, and train hard. The crux of most folk's fitness related questions are found in that simple equation.

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Posted Sun, 07/26/2015 - 19:35
Frank

Do you add weight each week? How much should you add at a time? How much rest time in between sets?

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Posted Mon, 07/27/2015 - 09:57
MikeWines

Frank,
That depends on a host of factors but generally yes, you should be trying to progressively overload with every workout. I would shoot for roughly 5lbs and if that seems tough as time goes on then simply try to increase every other week or go for more reps at a given weight instead. There a million and one ways to overload a movement besides just weight.

For rest times I would shoot for anywhere between 90-120 seconds. You can adjust as necessary (up or down) but that's generally a solid starting point.

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Posted Sun, 07/26/2015 - 04:04
moataz

Hi! im just a beginner and i have a slim body without extra fats 180 cm and 73 Kg
is that program is good for me ? my goals is just to have good body look by gaining some muscles
appreciate your advices