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Workout Summary
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.
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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
Hi, I’ve been lifting for about a year now and I love this split. However, I am unsure what weight to use. I am getting a good pump in the target muscles, but I am just selecting a random weight. I’m scared that I won’t be able to progressively overload. Any advice would be amazing! Thank you.
Hi Jorge, thank you for all of your help. Would you recommend this program for someone in between beginners & intermediate; 2-3 months into weight training? thank you
Hello, I've done the program for 3 months, see really good results, which program do you recommend me to go through now? Also of 4 days for mass and strength
I’m a 14 year old and I want to build muscle but also too burn fat what program would you recommend
Try some upper lower workouts and some intervals at the end as a finisher. Watch your macros so that you stay in a “maintain” phase
I'm considering following this gym program during my bulk, would anyone recommend it and if so why?
Hi Niall,
This program is great if you already worked out the fundamental muscles for a few weeks or more prior to this. If your considering switching to this program after completing one that you are currently finishing, I would definitely recommend this, as it will really tear at those muscle fibers that you already started building, which combined with a proper diet will take your gains much further. If this is your first time in the gym though, or if you just came back from a long break, I recommend starting with something less intense to build those fundamental muscles first (you don’t need hardcore training to get those muscles to first start growing!)
Hope this helps!
How much should we be eating and do we eat the same on training days as non training days?
Hi Edison,
I am not the creator of this form, but as the OP said, a 300-500 calorie surplus is recommended each day. And yes, you should be following this rule on both training and rest days, as your body is still repairing muscle fibers while you rest. Hope this helps!
And how do you work out what you should be eating plus the 3-500 calories?
Take your weight in pounds and multiply it by 14 and 16 this will give you roughly your "maintain" phase calories need for a day. Add 300-500 calories to it. Hope that helped
Great routine, thank you for posting this.
Question: Do I perform the exercises in this exact order, for example on Tuesday, all the back exercises before doing biceps exercises?
Hey do I do this exact workout each week? Or should I be switching up the specific movements within each workout? Example. Instead of doing standing barbell curls each week should I change it to a seated dumbbell curl? I know you have to confuse the muscle, just curios.
I did this work out for the full 8 weeks. Very good workout I could see a deferents from week 1 to week 8
What type of cardio workout do you recommend for Wednesday I already run about 30 minutes after each exercise on the treadmill
Will you lose fat with this workout too? Want to lose fat and get my muscles showing as well
Hi,
Thanks for the program, few questions:
1. Could you please elaborate about the "Adding weight" note? (I'm beginner)
2. What is the recommended rest time between sets?
Thanks.
I think he means increasing weights after every set. You don't want to do the same weight on every set.
Hi LB,
It seems the forum poster might not be active here anymore so I thought i’d answer your questions for you. The “Adding Weight” note just means that when you decrease your repetitions for an exercise you want to add more weight for that set. For example, say you just completed a set of 10 reps at 120 lbs. if the next set is at 8 reps, increase your weight to 130/140lbs or whatever you can handle.
For your other question, the recommended rest time is 45-60 seconds between sets. Some people think a shorter rest time is better, but I honestly think the recommended is sufficient for mass-building workouts such as this one.
Hope this helps,
Eric
Hey! I'm 1 week in with this program and enjoying it! One question though, is this leg workout enough? In my previous workout plans I've been doing atleast 2 more exercises with the 3 mentioned here(leg press/lunges/stiff leg deadlift). Have I been overtraining?
Great plan. Finished it today. Lost a good bit of fat. What’s next?
What are the rest times in between sets. I just started today, I didn’t know for sure on the rest times so I didn’t go so heavy bc I went with 30 to 60 secs on my rest. Can you correct me on this.
Hi Timothy,
45-60 secs should do the trick.
I'm not an expert but I have been lifting for a while. The rest period should not be to long for you to cool down but to to short that it'll kill you. Start with 45 seconds, and try to get down to only 20-30 second rest periods. But listen to your body. Only you know when your hurting versus when you're fatigued. Hope this help man.
Great workout. One question........................what are the rest intervals? One minute? One minute and a half? There's a good amount of volume, and I'm over 50. So, this is why I ask about rest intervals. Thanks
Awesome workout plan. I have gained 10 pounds in two weeks with this program. Amazing results!
Hi I’ve started this plan but I’m doing Monday, Wednesday,Friday, Saturday will this matter or not?
Thanks
Hi Dean,
Should be fine.
Hello
Can I do cardio after each training and for how many minutes.
And in this case can I cancel legs training as I am training them during running after
Hi Mohamed,
You can add 20-30 mins of your preferred form of cardio after this workout, however, it shouldn't be a substitution for leg training.
you can suggest a program for 6 days a week Plz
Hi Orges,
You can give this one a try: https://www.muscleandstrength.com/workouts/arnold-schwarzenegger-volume-...
for bigenners Josh not advance
Hi Orges,
For beginners, I wouldn't recommend a 6 day split.
Hi Josh
I have 6 months since I did not go to the gym can use this program now.. thnx
Hi Orges,
Start out with one of these: https://www.muscleandstrength.com/workouts/beginner
Hi, would this workout routine be best for me?
I've been working out for roughly 3 months I'm 17,135 pounds and 5ft 8
Hi Lewis,
I'd recommend continuing to gain experience and focus on building foundational muscle and strength via full body and upper/lower splits for a time prior to advancing to this one for a phase.
Hi i'm starting this programme tomorrow
not getting enough time to eat as i'm a builder can a few
mass gainer shakers cover the meals ?
and the reps are they slow and controled i guess ?
Hi Oliver,
Sure, you can use mass gainers if you have issues consuming enough calories during the day. Yes, use a slow and controlled rep tempo.
Great thank u so much!
hello
I would like to ask if you can help me by guiding me to a way of 5 meals a day as you said ( you need to be eating BIG. Big meals, at least 5 times a day.)
I am 5.6 and 79 kg planning to start your program here after a week of de-loading .age 37
waiting for your support
Thanks
Hi Amr,
Give these a read:
Start Here: https://www.muscleandstrength.com/tools/bmr-calculator
Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Can I replace Squat for MTS V Squat machine or another exercise? I have a herniated disk...
Can I use this plan to lose weight?
Hi Josh
can i make the plan program like this ;
Monday - Chest and Triceps
Tuesday - Back and Biceps
Wednesday - Shoulders and Forearms
Thursday Chest
Friday - legs
Saterday cardio /abs
Hi Orges,
Yes, that would be fine.
Hello so I am looking into starting this workout plan but I feel like reducing the amount of workouts done in a day from 9 to about 6. By doing so will this affect my muscle gains?
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?