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Workout Summary
Build Muscle
Split
Advanced
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male
Download WorkoutWorkout 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
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3.3K Comments+ Post Comment
I used the workout for 14 weeks and went from weighing 195lbs to 230lbs. I would highly recommend it for anyone trying to find a new bulking workout.
How should the nutrition look like for that plan?
Do you recommend, a big calorie plus?
I didn't write the article , but i can tell you as advanced lifter with 12 years behind me, this is preaty much the same routine i heve been doing for 2 months now, just training biceps on my shoulder day instead on back day. Aim on 200-300 call surplus, no more for lean mass. Have a nice day
what about abs??
Hey i have a question about the progressions, if im lifting 40 pounds the next week i do the same weight or I have to increase it.
Hi Diego,
Increase the weight used when able to. As long as you are increasing over time, the frequency in which you increase is unimportant.
What About weight used for training
also for sets like 10, 8, 8, 6, 4
Will use same wieght or incrase it ?
Hi Amr,
As the reps decrease, increase the weight used.
Completeld this program, looks like still putting on size, should I run it for another 10 weeks as I’m looking to still put on size ?
Hi Yus,
Sure, continue the program until you stop noticing change - especially if you're enjoying it.
Can I alternate workouts from the same day but different muscles? For example not do all the benches in a row but instead do barbell bench press then tricep extension then incline bench press then tricep dip and so on..?
can i workout two times a day by using this
Hi Amar,
I wouldn't recommend working out twice a day unless you're hitting weights during one session and cardio during the other. Even then, it might not be necessary depending on your goals.
That back and bicep workout long as shit
Should you eat big 5 meals before training or after
Hi Neitana,
Throughout the day - regardless of when you train.
I train at 6pm
i am doing bodybuilding last 5 yrs ,but my muscle is not growing ,dont have any cuts,please advice me give me advance routine...
Sometimes it’s not the workout routine but the diet that may affect muscle growth. Maybe try to change up your diet or look for ways to improve it to allow for muscle gain!
Can i clean bulk with this wotkout plan
Hi , its been like 4 weeks now in that program i am feeling better but i feel i take alot of rest is there are any stressed programs like that
Workaut program it*s grate, thank you! :)
hello guys . is there any person use this workout for a certain of time ? if yes please tell me about the result ?
thanks a lot
It's amazing. Nice results in 4 week time :)
I'm comimg up on my fourth week on Feb 9th and I've already added 30lbs to my squat/deadlift and 20lbs to my bench. Gotten stronger in the other lifts as well. Honestly, once a week per workout isn't enough (for me at least). I also pair the shoulder and leg workout into the same day. With that 3 day split, I go 6 days a week. Either way, if you follow this well and eat right, you will make gains.
hello.
what is the % of muscle growth mass in this work out??
Is there a particular diet plan that I can follow alongside this workout routine?
Hi Josh , just to clarify, is it okay that I perform legs/chest &triceps one day and then the next day shoulders/back & biceps?
Hi Nathan,
Personally, I'd recommend 1 days rest in between training legs and back, and 1 day rest between training chest and shoulders.
Hi Dario,
I'd recommend 45-60 second rest periods with this program.
If you find the pairing too much, you're more than welcome to switch around training days in whatever way best suits your body's ability to recover and your goals.
We've got a lot of great workouts that you can transition into after you've finished this program. Check some of these out: https://www.muscleandstrength.com/workouts/muscle-building
Hi Josh,
Just a few quick questions:
How long is the recommend rest between sets?
Is grouping day3 and 4 together too much?
How would you recommend to cycle with other programs? I mean, what type of program should follow these 10 weeks, and so on (for muscle growth).
Thanks in advance.
I just wanted to check one thing.
There are a few exercises you have where the reps go down, e.g. The barbell bench press reps go from 10, to 8 twice, then 6. It does the same thing with the Tricep Extensions except this time it tells you to add weights as you go for lower reps. Is it only for the Tri Extension I should be doing this? Or should I do every exercise where the reps go down the same way?
Hi Lee,
Any exercises where the reps decrease you should increase the weight used.
I know many people say you should work muscle groups twice a week for max growth. Does this program work the muscles hard enough to generate quality mass?
I am wondering this exact same thing
Just finished this and trust me... it works. Like really works.
What about weights in the same exercise ?
Increasing weights in every sets
or fixed weights in every sets and increasing every week ?
Hi Hisham,
Either way works. Do whichever you're more comfortable with.
On sets where the reps decrease, move up in weight.
Sir can you suggest me some workout to reduce fat from lower belly and quadratus lumborum
Hi Nazmul,
You can't pinpoint where you lose fat. The best approach to fat loss is a calorie deficit for an extended period of time.
Put down the bag of my friends
Very impressed with this site,IS THERE AN APP I CAN DOWN LOAD?
Hi Nathan,
We do not have an App, but each workout has a free downloadable PDF.
Hi. Do you burn fat and build muscles following this plan? My body fat percentage is 20% currently. Is this suitable for me? My goal is to build muscles and lose fat to reach 10%.
Do you have the cutting plan as well? Thanks.
Hi Ali,
Sure, you can use this program while cutting. Just be sure to eat in a calorie deficit.
Hi,
Can this workout be done in this format;
Monday -chest/tri
Tuesday - off
Wednesday - back/bi
Thursday - shoulder/forearm
Friday off
Saturday-legs
Sunday off
Repeat
What would the differences be between this and the current workout, regards to strength, muscle mass, tiredness, effectiveness etc?
I just think having been training for three years, maybe 2 days on,1 off and 2 days again is a little advance, what do you think I should do? (Only 1 week in,well today is Friday/legs , so still gonna have the weekend of and see how that feels)
Quick question, considering the rest time is 30-60 seconds between sets. For the compound movements and maybe some other larger lifts not fully isolated, can you take longer rest, if you are trying to move larger weight for them reps. More like a strength sort of approach but with hype trophy as well. Would this have any impact on the program effectiveness?
Hi Yus,
You can take longer rest periods if needed.
Is the current order of the program optimal for muscle mass gains? I was wondering if you swap the legs and shoulder workout around should that cause any difference? Considering that already worked chest day tri day Monday(involving some shoulder through chest excercuse movements, feel a little trained) but if swapped then that also means that two days are inbetween the shoulder and chest. Could you please help us out?
Hi Yus,
The program is simply a template, please feel free to alter it in whatever way best fits your individual needs.