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
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

2.3K Comments+ Post Comment

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Posted Wed, 05/14/2014 - 16:47
ankit

I'm looking to gain weight.. And also I'm vegetarian.. So what should I do??

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Posted Mon, 06/02/2014 - 01:50
WankerJoe

Eat baby!! Eat!!! And lift everything around you. No matter what it is, or where you are, when you are walking somewhere, just start picking up things. Lift them two or three times and move on to the next item until you get to your destination.

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Posted Tue, 05/13/2014 - 21:37
ray

same weight for all sets in chest

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Posted Tue, 05/13/2014 - 03:39
rakeshverma

Nic workout plan my bodyweight 10 kg gain
Thanks

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Posted Sun, 05/11/2014 - 19:32
mat

Do you keep the weight the same when you go lower reps on some of those exercises when you do 5 sets? or do you add more weight?

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Posted Fri, 05/09/2014 - 16:05
alex

hi there, nice program! i would like to integrate deadlifts, which day is the best for that in your opinion, and which exercise i could skip if integrate them? thanks for your help

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Posted Fri, 05/09/2014 - 03:07
Harry warbs

I'm 15(just) 5"11, I have a 30g protein shake a day and about 40-50g worth my tea. Porridge for breakfast and supper, then a chicken and cheese sandwich for lunch with two bananas.how. Often a week and when should I drink my shakes? I'm trying to build myself up, is this diet okay?. I do this program except legs, mine are already pretty big from rugby. I run on Wednesdays and the weekends to (about 4miles max) Also can this program be done by super setting one week then heavysets another? Thanks

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Posted Thu, 05/08/2014 - 21:59
karen

what are the rests between sets?

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Posted Thu, 05/08/2014 - 13:01
Kurt

Are you supposed to do all of the exercises for chest, then all the exercises for triceps? I've always alternated body parts to give time for the other one to recover and allow for the lactic acid buildup to go down.
Thanks

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Posted Wed, 05/07/2014 - 02:29
Domingo

does this program work? of it does can you guys tell me how many pounds of muscle you gained.

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Posted Tue, 05/06/2014 - 02:18
Jaime Rodriguez

Hello im 5'6 between 165-170 lbsmy goal is to build mass i work for the railroad and i been trying to eat healthy been taken brown rice with chicken breast grill everyday but dont really no if im eating right can u be able to help me out on a good food program and also i been taking protein shake but i seen the supplements for this workout can u tell me when should i take weight gainer,protein shake and the creatine.i really love this workout so if u can help i preciated thank you.

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Posted Mon, 05/05/2014 - 20:12
juke342

How much rest would you recommend between sets?

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Posted Mon, 04/28/2014 - 18:42
Josh

No ab work? Is that by design, or left up to the user to add in?

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Posted Thu, 04/24/2014 - 23:05
Reno Davila

Would Carnivore Mass be good to take for this program?

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Posted Tue, 04/22/2014 - 10:16
Sam

Hello. I am just wondering, what should I use to keep hydrated during this workout? I usually drink water but lately, it just isn't cutting it. Any advice?

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Posted Mon, 04/21/2014 - 09:01
twonjarman

I'm on week four looking great love this plan

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Posted Sat, 04/19/2014 - 10:59
F33

how many rest between sets ???

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Posted Fri, 04/18/2014 - 16:56
Robert

Why do you have ppl doing more shoulder work then any other muscle group when you actually hit your shoulders do chest and back work? Not a very well thought out workout plan.

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Posted Fri, 04/18/2014 - 16:55
Robert

This is a very stereotypical workout. Where are the deadlifts? Typical bro style workout. Not going to be very productive for the average person.

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Posted Fri, 04/18/2014 - 14:42
Juan

Should I increase weight after each set? Or rep out the same weight at all times and progress each week adding 5lbs to the bar?

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Posted Fri, 04/18/2014 - 10:59
George

Anything for lower back? No dead lifts or anything?

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Posted Thu, 04/17/2014 - 17:41
MAhmoud Essa

in shoulders ... I train military and smith .. both front dlts !!!

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Posted Wed, 04/16/2014 - 02:54
Dakota

How much weight do I use per rep?

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Posted Tue, 04/15/2014 - 16:47
Etis

I'm new to the gym(started it 3 weeks ago).Do you guys suggest me these program? or another one? Thanks

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Posted Sun, 04/13/2014 - 06:44
Morgan

In my 9th week started at 106kg now 118.4 kg good gains overall very happy with this work out
Head down ass up went hard lol followed it to the tee did add deadleft to Tuesday workout I'm
5'10 80% clean bulk brown rice rolled oats 20% cheat KFC burgers just wanted to say thanks
Helping me out with my 1st bulk this post works for all

Thanks morgan

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Posted Wed, 04/09/2014 - 07:16
Chris

Hi just started this workout, can I incorporate deadlifts into my leg workout? If so how many sets/reps

Thanks!

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Posted Mon, 04/07/2014 - 02:43
nikhil

I am 19 and it has been 1yr since I m gng gym four first four months I focused on weight loss as I was 78kg and I lost 13kg as nw I am 65 I m 5 10 at the starting four mnths I did all d excercise of bicipes triceps back shoulder in one day bt my main focus was on weight loss aftr four months I started for body building with the new schedule dat is one day chest and tri second day back and bi and third shoulder and leg and fourth day cardio and I take one day of rest in a week.bt after dng all dis I m nt happy with my biceps as my trainer is saying to increase my muscle mass so is dis d reason of my biceps not big and I want to say dat fr every biceps excersise I do 7 to 8 sets....and my diet is I eat thrice a day and fr protien I consume bananas and egg.but I eat chicken and all occasionaly....my question is eating more of chicken fish egg and all will increase my muscle mass and by eating all this wether it will effect by biceps...and should I continue with the same program or change it?

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Posted Sat, 04/05/2014 - 00:04
nav

whats the rest tie between sets and does weight goes up as the sets move on or vice versa.
THKU

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Posted Mon, 03/31/2014 - 00:28
matty t

I am 6'3" 320 18" biceps stock I work construction play basketball I've lost 120lbs b4 but gained 70 back being lazy and eating a lot at night lol what should I be eating to assure weight loss and muscle gain

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Posted Fri, 03/28/2014 - 15:03
Jay

I've religiously finished this routine for 10 weeks now. Should I continue this routine or change it up? I'm still seeing gains and changes in my body.

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Posted Wed, 03/26/2014 - 23:52
Andrew

how can u go from beginner to advance?

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Posted Tue, 03/25/2014 - 10:45
Josh

Hi, I have been doing a very similar workout to the one you have above here but I have heard that you should only train for 45-60 minutes each session and anything over that time you start actually losing muscle. My question is do you need that wednesday (third day) off or could I do chest, back, shoulders and legs by themselves and have a seperate day for arms? I just find that biceps and triceps don't take as long as the other muscle groups to get a good work out. And would I have to have wknds off? Can i not just work out everyday if i'm working different muscles??
Thanks in advance :)

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Posted Thu, 03/20/2014 - 23:07
Arihant Barot

I've no time for both exercise on one day so can i do one exercise on one day
Like today's chest exercise and tomorrow Tricep exercise....

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Posted Sun, 03/16/2014 - 20:06
GUI

I LIKE YOUR SIMPLE, EASY AND ALMOST COMPLETE APPROACH TO WORK OUT BUT WHAT ABOUT CORE EXERCISES? WHY THERE IS NONE INCLUDED?

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Posted Sun, 03/16/2014 - 15:56
Pras

Is it smart to put deathlifting on tuesday? and how much reps should i do?
I am 20 years old 1.77m 70kg

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Posted Mon, 03/10/2014 - 18:15
Ryan

Hi there, I was just wondering for when your exercises have sets of reps that go 10, 8, 8, 6 should I be using the same weight for all these sets or should I be increasing weight each set. Ex. Flat bench - 10 reps of 150, 8 reps of 170, 8 reps of 190 and 6 reps of 210. Not sure whether to do it that way or just do each set with the same weight. Same for exercises that go 8, 8, 6

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Posted Mon, 03/10/2014 - 03:21
bennyboi

Hos much weight are we talking about each reps/sets ?

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Posted Sun, 03/09/2014 - 03:48
Rush

What if I did cardio on the days off, such as hitting the treadmill? (Wednesday, Saturday, Sunday) Or at least some situps? Preferably both maybe. Is it basically more beneficial to just be totally minimal on getting any exercise on Saturday and Sunday? I tend to sleep better by getting some exercise every day. Otherwise I like this program a lot, I'm actually having trouble getting through some parts of it (such as all the bench sets followed by triceps in the same day) so I figure it's better than what I was doing before I tried it.

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Posted Sat, 03/08/2014 - 17:13
dominiic

Am I going to get size from this?? Because it only hits each muscle once a week apposed to 3 times a week from high volume full bodys

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Posted Thu, 03/06/2014 - 07:59
don

hi
after 10 weeks program are we going to continue the same work out routine?
thanks

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Posted Mon, 03/03/2014 - 11:29
Airborne

CALM down everybody actualy all advice here is wrong because each person is different. You can only find out by doing and playing around to see how your body reacts to different aspects. You know in the army we ate burgers and bacon and all sorts of crap but still had the state of mind and bodies of an athleat. Secondly remember guys and girls if you want to get real big you will pay the price heavy if your not dedicated to training because once you stop you will get fat. Tip train like a triathlete for endurance your body will thank you for it. Secondly don't take steroids you lose endurance quick with that stuff in the long run be patient :)

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Posted Mon, 03/03/2014 - 02:45
Shawn Battle

I like this site...

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Posted Sun, 03/02/2014 - 22:19
Jan

So I should only add weights on the sets that has been instructed ?

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Posted Sun, 03/02/2014 - 17:53
Ryan

do you change the sets at all? Isnt there a good chance of plateauing?

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Posted Sat, 03/01/2014 - 17:30
sean

do this workout for 10 weeks straight??

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Posted Thu, 02/27/2014 - 23:24
kasey jones

hey steve i was wondering on bench press as well as all the other workouts do i need to go up wait each time or do the same weight for 10,8,8,6

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Posted Tue, 02/25/2014 - 13:24
Fernando Ahumada

Im done with my 10 weeks, do I keep doing this routine?

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Posted Tue, 02/25/2014 - 05:34
Matteo

Hi guys,

I was just wondering since it's not specified, when it's a set that goes down with the reps should I go up with the weights or it's always maximum weights even with high reps ?

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Posted Mon, 02/24/2014 - 19:05
saud

hey, I used to do triceps with chest, then my friend said to me that doing biceps with chest is better, because when you do chest your triceps works so you don't need to do triceps again. what do you think guys ?

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Posted Sun, 02/23/2014 - 21:48
James

Me and a buddy were looking for a good solid routine about a year ago and I came across this one. I was roughly 290lb, he was roughly 125. I didn't really start eating any different nor did he, we just stuck to this routine with one alteration; we superset every set and did 4 sets for each workout. Needless to say I cut 70lb in 6 month, he packed on about 40 and we both noticed within the first 10 weeks we were lifting between 50 and 150lb more on specific workouts. If you dedicated yourself to this routine whether your trying to get bigger, or trying to cut and increase muscle mass, this routine is legit and you will see results.