Workout Summary
- 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
Workout Description
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
| 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 |
| Tricep Extension | 4 | 10, 8, 8, 6 adding weight |
| Tricep Dip | 3 | 10 |
| Tricep Bench Dip | 3 | 8 |
Tuesday - Back and Biceps
| 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 |
| 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 |
Wednesday - Rest Day/Cardio
Thursday - Shoulders and Forearms
| 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 |
| Standing Wrist Curl | 4 | 10 |
| Barbell Wrist Curl | 4 | 10 |
Note: Dumbbell shrugs and upright row can be supersetted.
Friday - 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 |
Weekend - Rest
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4.1K Comments
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!
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 ;)..
Thanks again.
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.
Hi Can I train on this schedule early in the morning and what is the eating plan?
You can and there is no set eating plan schedule. If you need something to start with, you could go 1 gram of protein, 2 grams of carbs, and .5 grams of fats per pound of bodyweight, split over 5-6 meals a day. Just make sure Meal 1 is before you train if you train early in the morning. Don't train fasted!
In Week 1 of this program, definitely feel a difference. Looking forward to seeing how my body transforms after 10 weeks.
Still recommend this
Can I do 5 sets of each exercise I feel like 2-4 is definitely not enough. If not, which ones should or what should I be wary of when doing more sets?
This website is so helpful thank you!
You could do five sets on the first two exercises of each workout, and you should see good results from that. I don't think you need to go five sets on all of them.
Hi
I'm wondering what ,, eat BIG" means? The ratio between protein, carbs and fat. Also, what type of carbs would you recommend on this type of training?
This should help with that.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
How do I know what weight to use for each workout
You should reach failure within 2 reps of the target rep range or rep number. If you can't get within two, go lighter. If you can do more than two, go heavier.
Does this apply for each set or just the final set? In other words is it ok to change amount of weight within the same exercise?
Final set, K. And yes, you can change weights.
Hi, another question.
I think i am a beginner-intermediate lifter.
I am 25 yr/old, 5'11 and 94 KG.
I want to grow muscle + burn some fat.
Do you recommend any specific diet?
I'm i ready to drink some protein?
Thank you for the help and the amazing platform!
If you want to both build muscle and burn fat, I suggest focusing on the fat loss first if you have excess bodyfat. A solid fat loss guide is below.
https://www.muscleandstrength.com/expert-guides/fat-loss
Protein shakes would be a big help, and we have many great brands to choose from here on M&S in the Store section.
Thank you for reading M&S and being a part of the community.
Hi, my question is, ¿do you do all the exercise once and then start from the beginning? ¿Or first you do all the sets for one muscle and then begin with the other?
For example Monday's workout. ¿do i complete all the chest exercises and then start with triceps?
Do all sets of the first exercise, then move on to the next. Continue in that pattern until you complete all the exercises. Hope this helps.
Hi, I am 14 and I am looking to build lots of muscle. Is this program if done properly and I diwt properly help me achieve that?
It will get you started on the right path, James. I don't know what you have in mind by "lots," but you will see improvement for sure.
Hi,
thanks for your efforts of making this great website!
Do you have suggestions on how to do stretching after 50 min workout of this program?
This should help.
https://www.muscleandstrength.com/articles/stretching-and-flexibility.html
Hi,Can I repeat this workout plan for another 10 weeks too?
Sure can!
I am worried that this only works each muscle group once per week,
Is that something I should be worried about?
No, this shouldn't worry you. As long as you train with enough effort and focus on recovery, once a week will be enough.
Hi there. Is it ok to continue to train on weekends?
Actually, to be clear, I want to push as hard as humanly possible, but I also want to be sure I am resting enough to grow.
Thanks!
Push as hard as humanly possible on the scheduled days and leave the weekend to rest. That will be your best ticket to success on this program.
Good luck and thanks for reading M&S!
You can do a couple of abs exercises each day and you should be alright.
Can the weekends be used for abs for example ? Or still it’s recommended to rest ?
Do you recommend a warmup set before each exercise? If so, how many sets? Thanks!
1-2 warmups on the first lift of the workout, then one for other exercises. Good question, Ken, and thanks for reading M&S!
How quick should these exercises be performed? Slow and controlled focusing on form at each rep with lighter weight or more explosive with heavier weight?
Slow and controlled, Alex. Your job is to build muscle, so make them work harder. If strength was the goal, then explosive lifts with controlled negatives would be better. Hope this helps!
would it be ok to train Wednesday, and have Friday as the cardio day instead?
As long as you don't notice any issues with recovery, that would be ok, Kasey.
What’s a good workout plan to follow after this program ? Thanks
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
How much rest should i take Between each set gap?
60-90 seconds, Ayon. That is between sets and exercises.