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Workout Summary
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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.
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| 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
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3.4K Comments+ Post Comment
Do I increase the weight each week for example add 1.5kg each week on all exercises. And as well I have no idea on what meals to eat.
Sir can we increase the density of sets and reps by passing a week
Why there is no workout for Brachioradialis muscle? Isn’t an important muscle or what?
Can a women do this program? I see target gender is male.
Hi Nkele,
Yes, women can perform this workout as well.
Hello, what about abs? Where i should add them?
abs can be worked in on cardio days....or just work em at home or at work as you have some time. Sometimes I work abs in between my sets. Not that you can tell, because my diet is definitely not in check.
Do you only increase weight only for Tricep Extensions or every set you decrease reps?
Hi. Is this essentially a bro split as you only train each body part once a week? I thought this was not as effective as training each body part twice a week? Cheers
How long is rest period between sets?
If I wanted to grow my legs faster would it work to add another day of legs on the Wednesday or any other day or would that slow gains and mess up the recovery
I have the same thoughts. Can someone please answer the above question?
I don't think going that much low is correct form, it is more like to make your balance go off. Proper form is go as low as your upper leg make 90 degrees or a little less than 90 degrees. Anything lower than that would make your legs bend forward to keep the balance, which will not give the result desired .
If you need more leg exercises, you're not doing the squat right - you should be almost completely depleted by it. Dip lower, as low as you can, and go heavier, to the point that you cannot do the last rep at each set, and by the time you do, increase weight.
That being said: if you have difficulties of doing the squat low (to the point of your bottom almost touching the ground), to a leg press after squat to target the upper side of leg muscles (and do stretching to amplify your squat position).
Is this schedule good for a beginner
i do this workout from Sunday to Wednesday and then i have a long period of rest on Thursday until Sunday again...
My question is that after every workout day i basically have a one week rest for the same muscle i worked on , isnt that too much rest compared to an A,B workout ?
Hey just wanted to ask did you get respond to your comment on the muscle building program?
The question was: i do this workout from Sunday to Wednesday and then i have a long period of rest on Thursday until Sunday again...
My question is that after every workout day i basically have a one week rest for the same muscle i worked on , isnt that too much rest compared to an A,B workout ?
If yes please respond thanks. :)
I have a cast on my ankle for the next 3 weeks but i want to train can i do this workout whith some vatiations?
Hi, I’m looking to build some muscle and burn fat, I’ve heard different approaches. I’m at 30-40% body fat and want to lower this but also gain some strength and muscle. Could this be accomplished by doing this programme?
All programmes do either one or the other. If you train and eat less calories than needed, you'll burn; if you eat more calories than needed, you'll grow.
That being said, focus on building muscle, as muscle cells consume more calories to be active than fat cells, and aim for eating as much calories as you expend (there are online tools for calculating that, but at +30% body fat I'd consult with a nutricionist).
To burn fat and lose weight, you need to burn more calories than you consume. I would recommend calculating your macros. You can type in "macro calculator" in a google search bar. After you receive your macro numbers, you should create a meal plan. It's important to remember that you need to consume the right amount of protein, carbohydrates, and fats. I would recommend consuming a lot of your protein from plants. Plants are less in calories and are packed with an abundance of nutrients. A few examples of plants that are high in protein are lentils, pinto beans, chickpeas, mung beans, fava beans, lima beans, edamame, and Green peas. I would recommend you stay away from fish because of the number of toxins found in them. If you are worried about consuming Omega 3s, you can consume them in chia seeds, flax seeds, hemp seeds, edamame, and more. If you eat meat, try to consume leaner meats such as chicken or ground turkey. Be mindful that these lean meats are still high in cholesterol. A great website on nutrition is Nutritionfats.org and a great documentary on food is The Game Changer on Netflix. The MyFitnessPal is a great app to track your calories.
I've been doing (a variation of) this routine (in which I do 3-days week and start the next week on the workout I missed and then loop back to the first, repeat, followed by some ab workout and cardio like jump rope or bike machine) for a while and curious where you suggest someone goes after 10 weeks? Another workout routine for a few weeks? Or keep increasing the weight/reps? I keep trying to do heavier weight but wondering if I do this too many weeks my body would predict it too much?
Optimal training schedules are cyclical between Strength/Volume/Resistance, with one helping you improve the next. This workout is mainly targeted at volume, so I'd go for a Resistance training - focus on higher reps and on the resisting part of the movement, as opposed to the explosion part (think of taking 5 seconds to descend on the squat). Those will target different muscle cells and responses.
Hi! Could you post a 3 day split of this workout? Thanks
You should check other articles in the website for 3x splits, this workout wouldnt work properly in a 3x per week.
Is it okay to do this workout, but another one on top of it. I have a workout I do before work, and one I do after. Will that mess with any gains or progress
What you recomend work out program.after this work out probram.will be done for 8 weeks.pls.
can i just stick to 3 meals a day but each meal would be huge?
Hi John,
Yes, that's fine. Overall calorie intake is more important than meal frequency.
Hi , i want to use this 10x week program , should i keep doing the same exercises for 10 weeks ? or change them every week but with same routine ?
What would you suggest the progression should look like over the 10,8,8,6,4 sets based on 1 rep max? Where should the starting point be when considering progressing over 10 weeks?
Which is the ideal tempo for every rep? 1-0-2? I think leg day is easier than other days and I want better leg muscle mass .. can I add some leg exercises? One hamstrings ,one quads? Sets and reps ? Can I subsitute a forearm exercise with a traps exercise?
Perfect program, just in time, thank you very much
This looks like a good routine once I finish the 5 day body part split. With my schedule the 30 second break is great. Allows me to finish faster and still feel like I've done something. What is the recommended wait time for this routine?
I did this workout last year. I really enjoyed it I’ll do it again
How long do you recommend I should rest inbetween sets?
I workout from home and obviously have less resources than a gym. I got an adjustable bench with the leg extension added, barbells, dumbbells squat rack with chest dips on the reverse and a home made pull/chin up bar. No machines. Are there any decent subs that can be made for the machine based workouts to purely weight based workouts.
Hi Jack,
Absolutely, Just sub in variations that train a similar movement pattern with the equipment you have available to use.
I thought hitting a muscle group 2-3x a week was optimal? One time isnt that great I thought...
Hi Justin,
I agree 2-3x is optimal. But the science doesn't take into account adherence to a training program. Body part splits are better if it makes the individual enjoy their training and adhere to the program better.
However, I'd personally suggest finding a program with slightly higher training frequency to adhere to for sure.
For the exercises that have multiple rep amounts, should you increase weight?
Hi Kyle,
You should increase the weight used as the reps decrease, yes.
Impressive workout. I have made a few additions on the workout and managed to gain 2.8 kg muscle mass & lose 1.4 kg fat mass in 30 days. Recommended.
Hi Aybars,
Wow! Congrats!
Thanks,
Is there any workout that you recommend to women. Main goal is to lose fat mass and gain a little bit muscle mass, especially for the lower body. It has to be at least 4 days a week, it can be more. Main focus is lower body and second focus is upper body. I need an efficient one.
Hi Aybars,
Check this one out: https://www.muscleandstrength.com/workouts/muscle-and-strength-womens-wo...
aybars merhaba.. eklediğin son hareketlerle nasıl bir program yaptın.. benimle paylaşırmusun?
Merhaba,
My Additions:
Just before i start the workout, I walk about 32 minutes on the treadmill. (Incline is 15 degrees and speed is 6.7 km/h) That way i lose more than 2700 calories per week.
For the first set, i never stop lifting the weight until i got exhausted. As for the rest of the sets, I prefer higher repeats. If it is 10, i do 15 or 12 (depends on how exhausted i'm, if i can do more then i do more). I usually add 2 more repeats. So if it is 8, i do 10. So i adjust the weights according to that. The main idea is to get really exhausted everytime.
2 Core movements(random really, but i prefer 4 sets) to Monday, Wednesday and Friday. I don't rest on Wednesdays and still walk for 32 minutes on the treadmill. Core is next, then treadmill for 15 minutes more. And lastly, Stairmill for 10 minutes.
Tuesday:
I added 1 more set to Concentration Curl.
Friday:
Standing Hip Abductor Machine after Leg Curl, 4 sets 15 repeats.
I added 2 more sets to Standing Calf Raise and my repeats are 25 - 30. I don't do Seated Calf Raise.
Thursday:
Cable Shrug with bar instead Dumbbell Shrugs, 4 sets 15 repeats.
I drink at least 2 - 2.5 liters of water which equals 8 - 10 glasses of water while i'm working out and stick to the rule of eating 1 gram of protein per pound of my body weight daily. (In other words, 2 grams of protein per kilograms of body weight)
Supplements i take;
Whey Protein + Creatine Monohydrate (soon after the workout)
Multivitamin (Magnesium and Vitamin B9 rich)
Omega 3
BCAA Ripped (Caffeine rich)
The best part is i eat fast food and/or desert once a week and still get very good results. No regrets!
How much rest time do I need to do between reps and sets?
Abs??