10 Week Mass Building Program

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

Build Muscle
Split
Advanced
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male
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Workout 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

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Posted Sun, 03/08/2020 - 22:16
Chaz

Hey I like the workout a lot but I don’t know what to eat can someone recommend a diet plan

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Posted Tue, 03/10/2020 - 12:16
kody

so people always eat chicken when trying to get big. its healthy for you and the cost isnt that bad. i look for sells and buy in bulk. it helps meal prep too for the week. fish, eggs, greens and healthy fats also. there is a million plans out there its what fits your lifestyle that will benefit you.

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Posted Sun, 02/23/2020 - 18:40
Sam

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.

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Posted Sun, 02/23/2020 - 13:54
Nesarullhaq Mukhtar

Sir can we increase the density of sets and reps by passing a week

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Posted Sun, 02/23/2020 - 04:58
GymAddict

Why there is no workout for Brachioradialis muscle? Isn’t an important muscle or what?

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Posted Tue, 02/11/2020 - 04:25
nkele molefe

Can a women do this program? I see target gender is male.

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Posted Tue, 02/11/2020 - 13:02
JoshEngland

Hi Nkele,

Yes, women can perform this workout as well.

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Posted Mon, 01/13/2020 - 17:43
Egidijus

Hello, what about abs? Where i should add them?

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Posted Tue, 02/04/2020 - 22:08
Rodney

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.

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Posted Wed, 01/08/2020 - 11:21
Steven Huynh

Do you only increase weight only for Tricep Extensions or every set you decrease reps?

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Posted Sat, 01/04/2020 - 15:41
Phik

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

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Posted Tue, 12/03/2019 - 22:59
Vips

How long is rest period between sets?

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Posted Thu, 11/28/2019 - 09:32
Fionn

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

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Posted Tue, 12/03/2019 - 05:49
Grey

I have the same thoughts. Can someone please answer the above question?

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Posted Sun, 12/29/2019 - 14:44
Ranjan

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 .

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Posted Wed, 12/04/2019 - 20:31
Fernando

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).

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Posted Tue, 03/10/2020 - 23:06
Steve

Absolutely you can! I always try to work legs 2x a week. Sometimes mix it up, heavy day/light day. You’ll find out what works best for you. Good luck!

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Posted Thu, 10/31/2019 - 22:54
Kasun

Is this schedule good for a beginner

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Posted Thu, 10/31/2019 - 14:56
Ran

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 ?

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Posted Thu, 11/21/2019 - 15:13
Richard

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. :)

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Posted Wed, 10/30/2019 - 15:25
Ivanjk

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?

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Posted Sun, 10/20/2019 - 15:25
Joe

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?

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Posted Wed, 12/04/2019 - 20:34
Fernando

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).

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Posted Thu, 12/12/2019 - 22:53
Gabriel Mexicano

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.

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Posted Thu, 10/17/2019 - 13:46
Ryan

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?

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Posted Thu, 12/26/2019 - 16:09
Fernando

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.

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Posted Mon, 10/14/2019 - 10:56
khandi

Hi! Could you post a 3 day split of this workout? Thanks

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Posted Thu, 12/26/2019 - 16:03
Fernando

You should check other articles in the website for 3x splits, this workout wouldnt work properly in a 3x per week.

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Posted Thu, 10/03/2019 - 14:17
Jesse

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

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Posted Thu, 10/03/2019 - 03:17
Jojo white

What you recomend work out program.after this work out probram.will be done for 8 weeks.pls.

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Posted Mon, 09/30/2019 - 14:43
john

can i just stick to 3 meals a day but each meal would be huge?

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Posted Tue, 10/01/2019 - 11:41
JoshEngland

Hi John,

Yes, that's fine. Overall calorie intake is more important than meal frequency.

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Posted Sun, 11/03/2019 - 16:52
Jeton

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 ?

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Posted Wed, 09/11/2019 - 08:51
Adam

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?

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Posted Fri, 09/06/2019 - 02:55
Arisre

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?

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Posted Thu, 09/05/2019 - 09:59
Ahmed

Perfect program, just in time, thank you very much

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Posted Sun, 09/01/2019 - 19:41
Dave

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?

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Posted Sun, 09/01/2019 - 19:00
Mike cockhuge

I did this workout last year. I really enjoyed it I’ll do it again

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Posted Fri, 08/23/2019 - 17:07
Tate

How long do you recommend I should rest inbetween sets?

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Posted Sun, 08/18/2019 - 06:29
Jack

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.

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Posted Mon, 08/19/2019 - 10:10
JoshEngland

Hi Jack,

Absolutely, Just sub in variations that train a similar movement pattern with the equipment you have available to use.

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Posted Sat, 08/17/2019 - 19:26
Justin Kim

I thought hitting a muscle group 2-3x a week was optimal? One time isnt that great I thought...

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Posted Mon, 08/19/2019 - 10:18
JoshEngland

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.

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Posted Mon, 08/05/2019 - 22:32
Kyle Levy

For the exercises that have multiple rep amounts, should you increase weight?

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Posted Tue, 08/06/2019 - 11:58
JoshEngland

Hi Kyle,

You should increase the weight used as the reps decrease, yes.

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Posted Mon, 08/05/2019 - 12:21
Aybars Köse

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.

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Posted Mon, 08/05/2019 - 15:17
JoshEngland

Hi Aybars,

Wow! Congrats!

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Posted Tue, 08/06/2019 - 18:44
Aybars Köse

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.

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Posted Wed, 08/07/2019 - 10:55
JoshEngland
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Posted Tue, 08/06/2019 - 04:48
halil

aybars merhaba.. eklediğin son hareketlerle nasıl bir program yaptın.. benimle paylaşırmusun?