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

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
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12

Weekend - Rest

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Posted on: Sun, 09/25/2022 - 03:28

Hey guys, will start this program tomoro! Do you recommend any cardio after lifting or on rest days? Cheers.

M&S Team Badge
Posted on: Sun, 09/25/2022 - 20:06

You can do it after you lift if you like. Save the rest days. Hope this helps!

Posted on: Wed, 09/21/2022 - 16:51

Hi M&S Team,

Question. How do we know what our starting weight is? When should we go up in weight. I would love to start this Oct 1st since this is the split I want to follow!


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Posted on: Sat, 09/24/2022 - 09:37

Starting weight is up to you. We don't make recommendations on weight because what is light to one person may be too much for another.

Posted on: Wed, 09/14/2022 - 06:10

Excuse me I couldn't find the rest time between each sets. Surly it is due to number of questions.
Please tell me how much I should rest between each sets and exercise?

M&S Team Badge
Posted on: Tue, 09/20/2022 - 16:13

Rest 45-60 seconds between both sets and exercises, Ali. Hope this helps!

Posted on: Wed, 09/14/2022 - 00:49

Hello, I can only go to the gym 3 times a week, can I do

Monday: Legs day - Squats and deadlifts

Tuesday : chest, Shoulders and triceps

Wednesday off/ rest

Thursday: Back and biceps

Thanks in advance

M&S Team Badge
Posted on: Tue, 09/20/2022 - 16:08

Yes you can, Manny. Good luck.

Posted on: Mon, 09/12/2022 - 02:51

I'm going to do this routine from tomorrow. I know that there is a gradual overload. As a result, should I do the last set with the weight that can be up to 6 times? 10 8 8 6 includes warm-up

M&S Team Badge
Posted on: Mon, 09/19/2022 - 08:09

Correct. The last set should be the heaviest, and you can use the others to build up to it.

Posted on: Sun, 09/11/2022 - 06:15

I was hoping you could give me alternative exercises for Leg extension and curls as I don’t have access to those machines, any help would be great.


M&S Team Badge
Posted on: Sun, 09/18/2022 - 10:54

What do you have access to, Ross? Let me know and we'll try to make a list for you.

Posted on: Tue, 09/20/2022 - 05:59

I have access to dumbbells, barbells, leg press and squat racks. Just not the legs ex and curl machines.
Thanks again.

M&S Team Badge
Posted on: Sat, 09/24/2022 - 09:32

I would use the leg press and go single leg for quads. You can also place the feet high on the footplate to target the hamstrings. Lunges are also a good choice.

You can go to the Exercises section at thee top of the M&S site and find other alternatives if you don't like those choices. Hope this helps.

Posted on: Sun, 09/11/2022 - 02:25

Is it ok to start then split over on Sunday? For example run the split mon tue on wed off thurs fri on sat off then start it over on Sunday

M&S Team Badge
Posted on: Sun, 09/18/2022 - 10:53

Sure is, Steve. Hope this program helps you reach your goals!

Posted on: Mon, 09/05/2022 - 22:31

I have a stupid question
Is it 10,8,8 6 is one set
or is
10 one said,8 is the second set etc just making sure

M&S Team Badge
Posted on: Tue, 09/06/2022 - 08:57

10 for a set, then 8 for the second set, and so on. Hope this helps!

Posted on: Tue, 08/30/2022 - 05:22

Great workout but what about abs ?

M&S Team Badge
Posted on: Tue, 08/30/2022 - 09:27

Can't explain why they didn't include abs, but here is a good one for you.

Posted on: Mon, 08/29/2022 - 05:34

Do you think that working out 4 times per week is enough because I have read other people saying that you need to work out each muscle group twice a week?

M&S Team Badge
Posted on: Mon, 08/29/2022 - 08:29

If you train hard when you're working out, and making the most out of recovery by eating healthy food and sleeping well at night, then you're going to make gains on this program, Maheet.

Steven Romaker
Posted on: Sun, 08/28/2022 - 02:18

How should I know when to up the weight for my sets or should I keep doing the same weight for all my sets throughout the 10 weeks?

M&S Team Badge
Posted on: Sun, 08/28/2022 - 13:59

If you finish the set and feel you have at least two more reps in you, then it's time to go up. Hope this helps!

Islam Aubakirov
Posted on: Fri, 08/26/2022 - 11:15

Good day, M and S team. I have been doing this training programme for 13-15 weeks already. It helped me tremendously. I was 86kg one year ago and in the duration of this course, I've managed to drop my weight to 73kg with the body fat % being 13%. After I finished I moved to another training programme but it was too intense and since this particular one incorporates all the basics needed I wanted to stick to it. Should I do that despite the fact that it's conceived to be used only for 10 weeks? Much obliged!

M&S Team Badge
Posted on: Sat, 08/27/2022 - 13:03

Congrats on the progress and thanks for reading M&S! Feel free to run this one again if you like.

Mitchell LaGue
Posted on: Sun, 08/21/2022 - 17:09

I know deadlift is good for building muscle but the risk to reward ration for injury and gains is too much for me so is there another exercise to still work the same muscles I can do?

M&S Team Badge
Posted on: Mon, 08/22/2022 - 07:12

What are the risks you're concerned about Mitchell? I don't want to make a recommendation that will cause the same issue.

M&S Team Badge
Posted on: Thu, 08/25/2022 - 10:50

Hyperextensions, rack pulls, reverse hypers, all would help.

Posted on: Mon, 09/19/2022 - 13:40

Hello mate
The same applies to me,bulging disc for me 4 years ago, I very nearly had surgery. I’m worried deadlifting will
Set this off. Any other exercises. Thanks.

Mitchell LaGue
Posted on: Tue, 08/23/2022 - 19:53

Mainly not having the right form and injuring my back over time just because having perfect form all the time is very tough. Also why risk it when there are other great alternatives. This week I did barbell hip thrust instead of deadlift.

M&S Team Badge
Posted on: Thu, 09/22/2022 - 17:11

Besides talking to the doctor, the exercises I recommended before may help.

Posted on: Sat, 08/20/2022 - 08:37

10, 8, 8, 6
is done without adding wights ?
or should i increase wight each set
how can i do progressive overload ?

M&S Team Badge
Posted on: Sat, 08/20/2022 - 14:54

Increase weight each set. Increasing the weight each set is progressive overload.

Posted on: Wed, 08/17/2022 - 17:05

How much rest between exercise and reps?

M&S Team Badge
Posted on: Thu, 08/18/2022 - 18:59

90 seconds, Ricardo. If you need 2 minutes, go ahead and take it.

Posted on: Mon, 08/15/2022 - 13:25

Hi there - I'm getting started on this and wanted to know if these exercises should be done in order. I'd also like to know how long I should rest between each set. Typically, I workout in three's. I'll do one set of three different exercises in a row with no rest. I find it's gets my heart rate going pretty well. It also helps get a sweat going as well. Should I use a similar approach for this program?

Thank you!

M&S Team Badge
Posted on: Thu, 08/18/2022 - 18:46

They should be done in order, GT. Nothing wrong with your system, but the rest in between each sets will help the muscles recover so they can work harder on the next set. The time in between may take some getting used to, but it will be worth it. If you must do the trisets, save them for the end of the workout.

Posted on: Tue, 08/09/2022 - 15:34

Hi! I’m never worked out with weights before. Total beginner. Bought myself some dumbbells and a bench. That’s all I have.

I’m going to try your program. But what about abs and glutes?? What days can I add these exercises to? Thanks!

M&S Team Badge
Posted on: Sun, 08/14/2022 - 09:59

If you're a total beginner, the squats are going to help your glutes as well as your legs, so don't sweat that.

Abs workout for you here.

Daniel Amar
Posted on: Thu, 08/04/2022 - 22:49


Fairly new to this, how should I take the supplements?? Creatine/ protein

M&S Team Badge
Posted on: Fri, 08/05/2022 - 21:24

Hey Daniel, the supplements will have directions on the bottles. As for timing, you can take creatine any time of the day, and you'll be fine. I like taking it post-workout, but you can do it before if you like.

Protein - same thing. I like to have a shake first thing in the morning, but have it anytime you need a quick source of protein.

Clint P
Posted on: Wed, 08/03/2022 - 16:37

I started this program 9 weeks ago I have one more week remaining before finishing. I have been out of the gym for 4 years and this was my first routine I chose when coming back.

Starting Weight: 155
Current Weight: 170

If I would have ate more aggressively I believe I could have turned the 15 pound gains into something closer to 20. I really like the push-pull method this routine uses, looking forward to the next routine to try.

Mitchell LaGue
Posted on: Tue, 08/23/2022 - 19:56

Hey man I am in the middle of my first week and I weigh around 151. How many calories did you eat a day because those are some IMPRESSIVE gains! Also did you gain a lot of fat as well when bulking or did you manage to bulk pretty clean?

Pedro Barroso
Posted on: Fri, 07/29/2022 - 00:34

Hello, is the set range and rep range merely a suggestion range or is it the recommended range for each exercise? Thank you in advance.

M&S Team Badge
Posted on: Fri, 08/05/2022 - 21:23

When you see reps such as 10,8,8,6,4 - then you should add weight and do those reps for that set.

Set 1 - 10
Set 2 - 8
Set 3 - 8
Set 4 - 6
Set 5 - 4

When you see 12-14, that is a range and you can perform anywhere from 12 to 14 reps and you are ok.

Hope this helps, Pedro, Thanks for reading M&S!

Pedro Barroso
Posted on: Sat, 08/06/2022 - 15:12

Thank you for your reply. I am currently on my first Bulking and I just finished my first week of this program. Isn't it optimal to train each muscle group twice a week or does once a week also builds muscle?

Another question, when I mean the rep range, I mean that on the workout program it says 10 reps for example 2 sets. Can I add 2 extra reps and 1 extra set to some exercises or will that mess up with my workout program?

Thank you again.

M&S Team Badge
Posted on: Sun, 08/14/2022 - 09:40

Once a week is great if you do it right, and you will on this.

You can add a couple of reps if you got the strength, but don't worry about extra sets.

Posted on: Tue, 07/26/2022 - 20:42


Love this plan - just completed my 11th week of it, I’ve put on about 20lbs over that stretch and hit PRs in all major lifts. Thank you! I’m looking to continue slowly gaining weight and strength for the next few months at least - would you recommend I stick with this plan, or is there another one you can point me towards?

M&S Team Badge
Posted on: Fri, 08/05/2022 - 21:20

Hey Jacob, you can run this one for another round if you want. Once you finish that second round, come on back and we'll see what we have for you based on your progress then. Congrats on your gains, and thanks for choosing M&S!