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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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3.5K Comments+ Post Comment
What would be the recommended rest times between sets to complete this training?
Hey Pedro - rest should be 45-60 seconds between sets and 1-2 minutes between exercises.
Hi, I started this programme for four weeks, then had to stop for 1 week, then started again and at four weeks stopped again. In total , I did this for 8 weeks. Should I start again and try to do 10weeks in a row, do 2 weeks only, or follow another muscle building program (please recommend one for muscle gains.). Thank you.
Hey John - If you like this routine, you can restart and try for the full 10 weeks. If you have to take a week off in the middle of the program, you don't have to restart. You can pick right back up where you left off.
Is it the same workout each week. If not how do I see the rest
Hey Dominic - yes, you'll repeat the 4 workouts above each week for 10 weeks.
I’m on the first week of this workout and I’m going to do leg day today and I was wondering if I should add more leg exercises or would this be the best to build muscle?
Hey Jax - it's best to follow the program as written.
Hey will a upper and lower build muscle better frequency 2 days a week
Hey Daniel - it all depends on your goals
Hey, I was wondering if this program is strictly for gaining muscle or if it’s a great strength training program too? I’m in the infantry and go out to train for weeks at a time and need something to be able to continue building muscle and strength.
Hey Brent - yes you can build strength on this program if you push your weights. We do offer several 'powerbuilding' programs to help you build muscle and strength: https://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-power...
Workout looks ok but not sure why you recommend taking whey protein supplements and creatine ? Not much evidence whey protein actually does anything a good diet can’t provide and creatine much the same but if taken over a prolonged period of time can have detrimental effects on your liver and kidneys...
Hi,
I noticed that the program doesn't have "leg press" on leg day.
Is there a reason to this?
Hey I will be starting this workout today but I have only one concern. I noticed this plan does not include ab workouts and I am trying to gain a lot of mass but I would also like to build a strong core. My biggest issue right now is building my lower abs and getting that V shape. Any suggestions?
Thank you!
Hey John - a lot of these movements will work the abs in addition to the muscles they're programmed for. You can throw in addition ab exercises after your workouts 2-3 times per week.
Hey, I've started working out in the gym approximately 2 months ago but till now I wasnt able to find a good program and stick to it. Now I want to start a new program for body building so is this a good program for me?
Secondly, I get forced to miss the workout for 3 or 4 consecutive days for some weeks due to work load , is this okay or is there an alternative program?
Thirdly, is it ok to play deadlift since I heard it is somehow dangerous for beginners?
Thanks in advance
Hey Murad - how many days a week are you wanting to work out? That'll help me better suggest a workout plan that will fit your lifestyle. In regards to your deadlift question, deadlifts aren't dangerous if performed properly. A lot of beginners struggle with the mechanics of the deadlift (ie. the hip hinge, keeping an engaged back). A great way to learn how to deadlift properly is to use light weight (the bar plus a 10lb bumper plate on either side) and film yourself from the side.
I am willing to work out 3 to 4 days a week.
Check out this one: https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybui...
How often is cardio recommended with this program?
Hey Tim - Cardio is programmed on Wednesdays.
I am currently working with strongmans 5x5 work out I have 4 weeks left in the program and was wondering if this would be a good program to start once I finish my current one.
Hey Ryan - After you finish your 5x5 program, what is your goal (i.e. gain muscle, lose fat, etc.)? If your goal is muscle building, this program would be great! I would recommend doing a deload week after you finish your 5x5 program before you start this one.
do i add weight to each set or does it stay the same weight throughout that current session
If the reps go down for each set, you'll add weight. If the reps are the same for all sets, the weight will stay the same.
I just looked up a workout program on google and found this. I'm new to working out and my main goal is to combat bipolar depression and I figured why not build some muscle while I'm at it. I'm now 2 weeks in and have been feeling great. I have more energy throughout the day now. I just wanted to say thank you for this because it has been really easy to follow as a beginner, so that I can do it on my own. I do not do all the reps but am working towards that. I don't try to take on to much weight either.
Hey Brian - so glad to hear you're using fitness to help your mental health! Keep us updated on your journey :)
i just started this program, and also increased my calories from 1800 to close to 3000. I've been in a calorie deficit for almost a year. Lost 30 pounds, I'm at 150lbs at the moment, I'm in the best shape of my life at 46 years of age. I want to gain more size and strength. I'll keep you posted on my progress.
Hey Kenny - congratulations! we can't wait to hear about your progress!
Hi
Is it ok if I add forearms on day2 (i.e. back, biceps, forearms), and legs on day3 (shoulders, legs), and do cardio on day4 ?
Hey Yiannis - it is recommended to follow the program as written.
Starting this program tomorrow morning. I'll keep everyone posted on how it goes. Let's get it.
This ideal for a person who hasn't trained for 2 years and is looking to bulk current weight 92kg height at 6ft 2
Hey Vishal - something like this (muscleandstrength.com/workouts/6-week-workout-program-to-build-lean-muscle) might be a little more doable for someone just getting back into the gym
What's the % of RM that should be done for these? Example, 60% for set 1, 70% for set 2, etc?
Hey Joe - the weight should be something that you can move safely and with correct form for the given number of reps
Hello, I'm half through the program, and I was thinking to place forearms from day3 in day2 with biceps, and mix shoulders with legs. In this way I will have 3 days instead of 4, which is more conve ient for me (the goal is to pack muscle). Would that be ok, or do I need 4 days? Also, would it matter if this workout is performed morning or evening? Thanks.
This routine is good but better with less rest , I do the routine but chest and triceps, back and biceps, shoulders, legs, rest day, chest and triceps, back and biceps, shoulders, arms and repeat
What order are these exercises performed in? thanks.
Hey Mac - performed in the order listed in the workout. Example:
Exercise 1 - 3 x 10
Exercise 2 - 2 x 20
Exercise 3 - 4 x 8
Hi everyone,
2 quick questions.
1) we should not add weight for example on the sets of bench press? Every set should have the same weight?
2) any alternatives to decline bench press? My gym does not have the equipment.
Thanks a lot
Same question about decline presses. I no access to anything that this can work on.
Hey, so I'm about to start this regimen but had a question. I noticed no day for abs. How do you recommend fitting abs in this routine?
Hey Gil
I recommend working them in on Monday, Wednesday, and Friday. Go for higher reps 2 of those days and perform some sort of weighted ab exercise on the other.
I'm about to finish 10 weeks with this program. Result are awesome, i was wondering what next after this? i want a new workout to keep muscle growth.
Hey Kevin
If you're enjoying this program and still seeing results you can run it again. Just be sure to keep progressing and up the weight/intensity for each exercise. If you're itching to try something new I recommend this 8-week program.
https://www.muscleandstrength.com/workouts/muscle-mass-inflation
What’s up Kevin, is there any way you could tell us your results from this program? How much weight you gained? Strength increase ? Thanks.
What's the percentage breakdown I know your last set should be 90% of your 1 rep max
I’ve been waking up at 4AM & taking my pre-workout then heading straight for the gym however, the pre workout doesn’t seem to kick in full affect until almost a hour and a half after. What can I do to encourage the affects to kick in sooner? Should I take it with a banana or almonds instead of on amazon empty stomach?