10 Week Mass Building Program

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
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male
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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
Deadlift 5 10, 8, 8, 6, 4
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Close Grip 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

3K Comments+ Post Comment

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Posted Mon, 02/19/2018 - 16:12
AaronBeginner

Hello, is this program a good one for beginners to start with?

JoshEngland's picture
Posted Tue, 02/20/2018 - 09:25
JoshEngland

Hi Aaron,

I'd recommend starting with something like this: https://www.muscleandstrength.com/workouts/start-from-scratch-beginner-w...

And progressing through all 3 phases also listed on our website:

https://www.muscleandstrength.com/workouts/start-from-scratch-phase-2

https://www.muscleandstrength.com/workouts/start-from-scratch-phase-3

Hope this helps!

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Posted Mon, 02/19/2018 - 14:23
Vikram.

Hi,
I don't see any exercise specific for core or and.
Is there any other exercise covering abs too?

JoshEngland's picture
Posted Tue, 02/20/2018 - 09:23
JoshEngland

Hi Vikram,

Abs are targeted indirectly through the compound movements of this workout routine. If you feel like you need ab isolation work, start here: https://www.muscleandstrength.com/workouts/abs

Hope this helps!

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Posted Mon, 02/19/2018 - 09:38
DJ

Josh. When should I increase my weight? I planned on increasing 5lbs a week on every exercise. Also, I have some stomach fat I’d like to trim. What do you recommend adding to this workout to achieve fat loss. Thanks for this plan I love it

JoshEngland's picture
Posted Mon, 02/19/2018 - 10:31
JoshEngland

Hi DJ,

Glad you're enjoying the program. That's a solid goal weight to increase by each week. To achieve fat loss, pair this workout with a calorie deficit and be consistent for a fairly decent amount of time. Fat loss is all about being in a deficit. Do that consistently and you'll get there.

Hope this helps!

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Posted Mon, 02/19/2018 - 12:10
DJ

Thx!

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Posted Sat, 02/17/2018 - 21:09
Drew

1) Does the weight increase every set or it remains constant?

2) What's the ideal weight increase every week?

Thanks!

JoshEngland's picture
Posted Mon, 02/19/2018 - 09:22
JoshEngland

Hi Drew,

1. Increase the weight used as the reps decrease.

2. Increase the weight used when able to and by an amount you're capable of performing the exercise with perfect form still (~5lbs should do the trick).

Hope this helps!

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Posted Thu, 02/15/2018 - 01:29
Jawad

Hello is it good for a skinny 17 year old people?

JoshEngland's picture
Posted Thu, 02/15/2018 - 08:41
JoshEngland

Hi Jawad,

I'd recommend starting out with a full body routine and working out 3xs per week prior to attempting a program with this much volume per body part.

Hope this helps!

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Posted Tue, 02/13/2018 - 11:59
Abhishek sharma

Is there any alternative to tricep dip and the close grip lat pulldown , as my gym only has the hammer strength machine for fixed wide grip lat pull but there is no dip station. Thanks

JoshEngland's picture
Posted Tue, 02/13/2018 - 12:25
JoshEngland

Hi Abhishek,

That'll work as a replacement for the pull down. For dips, go with something like a close grip bench press.

Hope this helps!

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Posted Tue, 02/13/2018 - 12:50
Phil Cecchini

I use a walker to do dips. Maybe there is something in your gym you can use. Doesn't necessarily need to be a dip station.

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Posted Sun, 02/11/2018 - 06:30
Chad

Hello Josh, I was just wondering what type of warm-ups / cool-downs we should be doing for each day.

Also is it recommended to do cardio everyday or just on the rest/cardio day?

Thanks
Chad

JoshEngland's picture
Posted Mon, 02/12/2018 - 08:56
JoshEngland

Hi Chad,

Start here: https://www.muscleandstrength.com/articles/warming-up-for-dummies

You can perform cardio every day if you wish. So long as you are performing cardio regularly, you'll see the health benefits associated with it.

Hope this helps!

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Posted Fri, 02/09/2018 - 09:11
Julius Williams

Hey Josh, loving the program so far, 2 weeks in.

So on Monday after doing all the compound chest exercises and the tricep extensions, my triceps are fucking sauced and I can't even do one tricep dip. I know that I can do tricep dips because I was doing them in a previous workout program. So what I want to know is, should I just forget about them since clearly my triceps are getting worked very well, or should I just maybe do them at the beginning of the wokrout as opposed to the end?

JoshEngland's picture
Posted Fri, 02/09/2018 - 10:22
JoshEngland

Hi Julius,

You can certainly alter the volume in that way to meet you individual capabilities. Then, as a form of progression, you can add them back in whenever you feel you are capable of performing them.

Hope this helps!

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Posted Wed, 02/07/2018 - 12:56
Chris

Morning,

I've read through the comments (as much as I could) trying to search through for many different questions I had (noob) so I got most of them answered such as warming up, sets and reps, bmr (showing 3,204 calories after adding 500), and a few others.

The questions that I do have in the case of the weight gainers and others, I've seen that you posted such as a pre-workout would be taken during the obvious but as far as the others that don't really give a good time to take them should it just be the once or twice a day? should it be spaced before bedtime in the case of the weight gainer? (This would be all the mentioned supplements listed on this page)

Also, as far as Cardio; as I agree on the heart health and other advantages by adding in some cardio, would I just do a good 30-60 minutes of jogging/running to keep the calorie loss small or does it really matter?

I'm currently at 160-165lbs, 5'7", 32 (soon to be 33) years of age, with not a whole lot of body fat although it's visible in the chest and stomach area that if I don't start something they're gonna start heading south as they're going in that direction.

Last question I would ask is as far as health goes, should a physical be looked at prior to this (or any for that matter) type of workout?

Thank you!

JoshEngland's picture
Posted Wed, 02/07/2018 - 14:27
JoshEngland

Hi Chris,

Weight gainers - You can take them whenever during the course of the day to help you meet your daily calorie and macro-nutrient goals. Although, they might not be necessary if you're capable of getting enough calories through other sources.

Cardio - Yes, that would be a fine amount of cardio to remain heart healthy.

Physical - Yes, you should always consult a doctor prior to beginning a new workout or diet regimen to make sure it is right for your individual needs.

Hope this helps!

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Posted Tue, 02/06/2018 - 10:46
Dorin

Hello, How can i become a mesomorph from ectomorph

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Posted Tue, 02/06/2018 - 13:13
Dorin

Im not quit ectomorph im like ecto and meso combined i hope thats not wierd

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Posted Tue, 02/06/2018 - 05:43
Phil Cecchini

This is a great workout. I might suggest adding a Straight Leg Deadlift to the leg work out. It seems a little light on the hamstrings. I'll go with 3 sets 10,8,6.

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Posted Mon, 02/05/2018 - 08:25
Raul

I've seen you said to rest 30-60 between sets, but I need 2 minutes to recover the weights I am lifting, should I decrease weight and decrease the recovery time to 30-60 seconds?

JoshEngland's picture
Posted Mon, 02/05/2018 - 09:55
JoshEngland

Hi Raul,

2 minutes is a little bit long for this type of rep range and style of training. Max you'd want to rest is 90 seconds.

Hope this helps!

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Posted Sat, 02/03/2018 - 15:49
Ronley

Hi.
I am almost finished with this 10 week program. How long should I continue on with this program, or which program should I do now? My aim is to try gain as much muscle mass as I can.
Ronley.

JoshEngland's picture
Posted Mon, 02/05/2018 - 09:54
JoshEngland

Hi Ronley,

You can stick with this program for as long as you are still seeing results from it.

You may see some significant muscle gains from increasing the training frequency of each muscle group by breaking down the volume into separate days though. Try this program on for size next:

https://www.muscleandstrength.com/workouts/phul-workout

Hope this helps!

JoshEngland's picture
Posted Thu, 02/08/2018 - 10:06
JoshEngland

Hi Ectomos,

Increase the weight used as the reps decrease.

Hope this helps!

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Posted Wed, 02/07/2018 - 14:55
Ectomos

Hey one question, should i lift the same weight after every set or increase my weight after a set. Thanks

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Posted Sat, 02/10/2018 - 01:15
Ronley

Thank you for your reply. And I am
Looking forward to start this new program.

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Posted Sun, 02/11/2018 - 13:50
Jp

Did u get any results doing this workout ?

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Posted Mon, 01/29/2018 - 17:49
Promethius Reece

Hi, so I noticed in the comments below that you said about 30-60 seconds rest in between sets.
Does that number change for the leg workouts, I find that I usually need around 60-90 seconds to recover, is that fine or should I try to keep it shorter?
Also how much rest should you take between exercises, for example after I finish doing incline bench how much rest should I take before I do the decline bench?

If the two sets of 8 chin ups are too easy, should you add weight to the exercises or just do more reps.

And my last question is, we want to work towards progressive overload correct? So if let's say if for the military press I can do 30 pounds for all 4 sets for 10 reps and the next week I use 35 pounds but can only do maybe 10-10-8-8 for the reps, would that be better than staying at 30 pounds and doing all 10 reps.

Thanks in advance for any and all help.

JoshEngland's picture
Posted Tue, 01/30/2018 - 08:56
JoshEngland

Hi Promethies,

1. Taking a longer rest periods is fine if need be.

2. Rest for the same amount in between exercises as you do sets. This should give you just enough time to move to the next station and set up for your first set.

3. Yes, add weight if you don't find bodyweight exercises challenging.

4. It depends. It should be fine to progress in that fashion. At the end of the day, you just want to make sure your total volume (weight lifted across all reps and sets) is moving up over time.

Hope this helps!

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Posted Sun, 01/28/2018 - 18:50
Ricky Solano

Is there a specific reason why you say to do the smith machine shoulder press? Wouldn't it be better to just use a regular barbell shoulder press?

JoshEngland's picture
Posted Mon, 01/29/2018 - 09:08
JoshEngland

Hi Ricky,

Better is open to interpretation, but you can certainly sub it in for Smith machine if you feel the need to.

Hope this helps!

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Posted Sun, 01/28/2018 - 14:42
Mitch

Hi Josh, quick question, as the rep number decreases for each exercise, do we increase the weight we use? Thanks!

JoshEngland's picture
Posted Mon, 01/29/2018 - 09:10
JoshEngland

Hi Mitch,

Yes, that is correct.

Hope this helps!

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Posted Thu, 01/25/2018 - 15:53
Bartoprak

Hi Josh, I have 2 question, can i change back biceps-chest triceps to back triceps-chest biceps because after the back workout my biceps are dead.
can i add the shoulder&forearm workout to my leg day because its take too less time, so i can take a off day on thursday

JoshEngland's picture
Posted Fri, 01/26/2018 - 15:34
JoshEngland

Hi Bartoprak,

I wouldn't recommend it. If you only have 3 days available to train, you'd be better off utilizing a full body workout program from my experience. Check some of these out:

https://www.muscleandstrength.com/workouts/full-body

Hope this helps!

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Posted Thu, 01/25/2018 - 02:00
Lee

I’m 19 turning 20 in Feb. it says to eat a lot but how much is a lot? I’m 6 foot 1 at about 160 pounds thanks!

JoshEngland's picture
Posted Thu, 01/25/2018 - 08:45
JoshEngland

Hi Lee,

Find your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator

Then add on about 250-500 cals.

Hope this helps!

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Posted Wed, 01/24/2018 - 15:48
James

How long rest between reps and sets?

JoshEngland's picture
Posted Wed, 01/24/2018 - 16:34
JoshEngland

Hi James,

No rest in between reps. 30-60 seconds rest in between sets and exercises.

Hope this helps!

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Posted Tue, 01/23/2018 - 10:31
James

I’m looking to do this workout but slightly confused on how many reps in total I’m doing each exercise. For example barbell benchpress, would that be 4x10, 4x8, 4x8 then finally 4x6? Or 1x10, 1x8 and so on?

Thank you

JoshEngland's picture
Posted Tue, 01/23/2018 - 11:59
JoshEngland

Hi James,

Your second example is correct.

Hope this helps!

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Posted Sun, 01/21/2018 - 23:51
Mike Bevacqua

Hey Josh 35 here and been working out for 10+ years I always thought putting on mass was in the 4-6 rep range, I have pretty good definition I just need to size up should I stick with 10 rep like you suggest or take your workout and change to a lower rep range ?

JoshEngland's picture
Posted Mon, 01/22/2018 - 09:25
JoshEngland

Hi Mike,

It actually depends. Check out this article we recently published: https://www.muscleandstrength.com/articles/should-you-use-high-volume-or...

Both work, just depends on your preferences and how your body reacts to the stimulus. Personally, I work better on higher volume, but I know ALOT of folks who work better off higher weight.

Hope this helps!

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Posted Sun, 01/21/2018 - 21:03
Ricky Solano

Are tricep extensions the only exercise in which you add weight when declining in reps?

JoshEngland's picture
Posted Mon, 01/22/2018 - 09:24
JoshEngland

Hi Ricky,

You should add weight on any exercise in which the reps decline during your sets.

Hope this helps!

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Posted Sun, 01/21/2018 - 21:00
Ricky Solano

How much rest in between sets?