- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration10 weeks
- Days Per Week4
- Time Per Workout50 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
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.
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Monday - Chest and Triceps
|Barbell Bench Press||4||10, 8, 8, 6|
|Incline Bench Press||3||8, 8, 6|
|Decline Bench Press||3||8, 8, 6|
|Tricep Extension||4||10, 8, 8, 6 adding weight|
|Tricep Bench Dip||3||8|
Tuesday - Back and Biceps
|Deadlift||5||10, 8, 8, 6, 4|
|One Arm Dumbbell Row||3||8|
|Close Grip Lat Pull Down||3||10, 10, 8|
|Standing Barbell Curl||3||8, 8, 6|
|Close Grip Preacher Curl||3||8, 8, 6|
|Incline Dumbbell Curl||2||12-14|
Wednesday - Rest Day/Cardio
Thursday - Shoulders and Forearms
|Machine Shoulder Press||3||10|
|Dumbbell Reverse Fly||3||8-10|
|Dumbbell Lateral Raise||2||10|
|Standing Wrist Curl||4||10|
|Barbell Wrist Curl||4||10|
Note: Dumbbell shrugs and upright row can be supersetted.
Friday - Legs
|Squat||5||10, 8, 8, 6, 4|
|Standing Calf Raise||4||12|
|Seated calf Raise||2||12|
Weekend - Rest
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I need a workout that me and my 10 year old can do before school
Going to a gym or training at home, Drew?
For each set say on squats do you get heavier and heavier on each set?
If the reps decrease each set, add weight.
If not, then when you can do over two reps more than what is listed, go up.
At what point do you add more weights
Have you got an article on sets? not 100% sure on what to do with them or if I should be doing supersets etc
If you don't see the workouts listed with letters such as 1A and 1B, then they are not supersets.
A set is one group of repetitions. So, do whatever the number says under reps, rest, then repeat to the next set. Hope this helps.
Hi, does this workout have any core exercises?
This will be a good workout to do for core in conjunction with this program.
Hello, I am 20 years old at about 175lbs and naturally a lean person. I am looking to gain muscle from this workout routine, but I am trying to avoid getting that "bulky" look and want to stay pretty lean. Would you recommend doing this or find another routine? Thank you.
Do this one, Jason. It will serve you well.
Hey, I want to get shredded and have a beach body, and im starting from a fat body which is 104kg. So can I do this workout and achieve my goals?
This program is focused more on building mass than getting shredded. You could try this one instead, and it will help you get closer to that goal.
Hey, is this workout good enough to lose 10kg in 10 weeks on a 500 calorie deficit? I want to lose my fat and build my muscle mass at the same time and I am currently 20% body fat.
No way to accurately predict that because of other factors in your life (job, stress, other active commitments, etc.), but it will at least get you going in the right direction. As for building muscle at the same time, that is very difficult to do. Focusing on fat loss first would help you showcase that muscle you already have.
About to give this workout a try. Was wondering on the heavy compounds what percentage weight with reps should I be using. Thanks
That is up to you. The goal is to challenge the muscles. Some lifters may need 70% while others could benefit from 60%.
Hi can I ask 2 questions please?
Using Bench as an example would I do a couple of warm up sets then 70kg for 10 reps, 80 kg for 8, 90kg for 8 then 100kg for 6. All earlier sets medium to reasonably hard then only final set to an RPE of 9-10 (failure or close) ?
2- I work differing shifts with no pattern (any 5 of 7, earlies & lates) I can only train on earlies & days off. Starting week 1 I might be able to train Monday, Tuesday, Thursday & Friday. Week 2 might be Monday, Wednesday, Thursday & Sunday. Week 3 Tuesday, Thursday, Friday & the following Monday & so on. Would this program work for me given I can’t repeat a workout every 7 days ?
1. That is the optimal way to do it.
2. That would absolutely work for you. Props for finding a way to get it in, even with life and work schedules not being optimal. Let us know how you do.
I am working same type of schedule. This workout fits whenever for me. Early, late, back to back days or skipping a couple days then doubling up later in week.
I’m no serious lifter just wanted to add strength. I have progressed up in weight every week. Just do it when your schedule fits. You won’t be disappointed. Ya gotta eat big and right. I’ve been eating everything and haven’t gone flabby. The mass is showing through after just 6 weeks for me.
What is a good alternative to tricep dips?
Diamond or close hand pushups.
Should I follow this workout even after 10 weeks or switch to a different one?
You can do it either way, Glenn. If you feel it is still working, keep going! Thanks for reading M&S!
hi, is this good for newbies? I am currently 168lb and want to gain muscle since I have fat alot. Thanks!
It is a good one for beginners, David. Let us know if you have questions along the way. Good luck!
Great post and excellent plan!!! Thank you very much that you provide us with the free top!
I would like to gain some mass to also meet the strength and muscle mass I want to build with the plan. Do you have a specific article or plan like a shopping list for meals if you want to gain "good" mass of muscle and not dirty Bulk.
I don't think we have a shopping list, but this may help.
hello I am 16 years old and I want to try this training program! How do you think I can gain muscle mass?
Results are individual based, Radmir. No way for someone to predict how you can do. Give it your all, and you will at least see success.
HI, i am thinking to add 2 g per kg protein, 5 g per kg carbs, .8 g per kg fat. What do u think about it
If size is your prize, go for it, Robin.
I really enjoy this workout but thought the leg day was a little thin. I was wondering if that leg day is all I need to grow bigger legs or should I add a couple more workouts to that day?
If you feel your legs really need the extra volume, you can add one exercise for quads and another for hamstrings. Our Exercises section can help you find movements you can do.
For the chest and tricep day. I'm not a fan of dumbbell pullovers, is there another exercise you would recommend for that slot? As well, dips are tough on the shoulders, could I replace with skullcrush for one and overhead tricep extension for the other? (There are two dips movements in the workout)
The pullovers are more for the chest than triceps. Any movement that you feel comfortable with, throw in its place. I suggest overhead extension as the sub for triceps. Hope this helps!
Hi mate, great routine which I am definitely going to try! One question though, I want to try and improve my strength when it comes to the snatch, what can I include this or what would you suggest I replace it with?
Replace the machine press with it, Kyle. Start shoulder day with snatch, and go from there.
Hi, Thank you for this amazing routine. A quick question, is the above routine appropriate for transitioning from this other routine: https://www.muscleandstrength.com/workouts/4-day-advanced-upper-lower-wo...
that I just completed for 12 weeks? My goals are still to continue to build some more muscle and gain strength before going for cutting.
Sure is, Shan! Take it on, and let us know how it goes. Thanks for reading M&S!
If it was me, Shan, I would go with the one you linked. Either would work, but the one you linked may provide unique challenges, which can help with both size and strength.
Another quick question please, considering my current state (I have been training continuously for around 2 yrs now) which workout routine would you suggest I transition to between this and this other workout routine for mass building:
I a writing this comment to thank you... I am getting a lot of progress with this routine. I changed some of the set/reps to allow more volume. But in overall I gained 5 kilos in 3 months. Body shape wise i look fantastic. Now i need to cut to look more shredded. But i guest that's on me ;)..
Hello im searching for good muscle mass program to countinue with , im have 5 years of training exp in gym (rn i was doing PUSH,PULL,LEGS,REST DAY,PUSH, PULL,LEGS, REST DAY ... AND SO ON the same , and now i want to know u think im goona increase something cuz i have been working out all muscles 2 times per week for a long time , and i think if i go from 2times per week all muscle groups to 1x all muscle groups per week i will not increase mass anymore , so what u think about that ? in my opinion 1x per week is not enough to grow ur moscles as max as u can cuz regeneration of muscle is 48-72 hrs if u eat enough and proper like i do ofc , so yeah ty for answer i just want opinion or some instructions how to go on ty
Many people train everything hard once a week and see results. If you are locked in on the mindset that once isn't enough, then anything I recommend that does will be less likely to work. The mind is a big part of this, especially when you're trying to put on mass.
Believe it or not, training everything once a week gives the muscles more time to recover, which is a key to growth. In my opinion, if you try this program for even six weeks, you could see some improvement.
How long should I rest between sets
90-120 seconds between sets and exercises, David. Hope this helps.
What's up, Roger? In the gym in my building we only have an incline bench that would work with dumbbells or a Smith machine. Okay to use one of those options to do the incline bench press? Also, we don't have a decline bench to do a decline bench press. Any suggestions on alternative exercises? Thanks.
Those are solid alternatives. I say do either or alternate and do one for one workout and the other on the next. If you have dip bars, do dips with your body leaning forward. If not, then do dumbbell presses on the floor. It beats not doing anything at all.
Appreciate it. Have a great weekend.