Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration10 weeks
- Days Per Week4
- Time Per Workout50 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
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.
Recommended: Need help building muscle? Take our Free Muscle Building Course
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 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 4 | 12 |
| Seated calf Raise | 2 | 12 |
Weekend - Rest
Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!
4K Comments
What is a good workout to start on after the 10 weeks are up?
Depends on the goal, Will. Still want to get bigger, or do you want to get shredded with the new mass? Yes, I know, both, but if you had to pick one as a priority, which one?
If i wanted to perform this workout twice a week instead of once and combined the workouts into same days would i get even more gains or is it recommended to spread it out. I want to get big FAST.
Hi, Richard. Wanna get big fast? Eat and recover. The time you spend training is actually breaking the muscle fibers down. More training means more breakdown, which you DON'T want. Train hard when it's time to train, but then eat a lot of healthy food and sleep well.
Hey there Muscleandstrenght team.
First of all thank you for all the amazing workouts and programs.
I have a question, it says 10 weeks program so it means doing the whole program without changing exercises etc for 10 weeks?
It does, Carlos! Same workouts for all 10 weeks. Let us know how it goes for you.
Thanks for the program, can u please provide me with warmup routine before each day of the workouts to avoid any injuries??
Here you go! Hope this helps!
https://www.muscleandstrength.com/workouts/the-best-15-minute-warm-up
I just completed week 6 of this program and I'm really happy with results so far. After week 3 I noticed I was dragging on Mondays. I just didn't feel like I was getting my best workout. I decided to slide Monday's workout to Friday, Tuesday to Monday etc. I really liked changing which day of the week I work each muscle group. Are there any negatives to changing which days I work muscle groups?
Not really, Kris. The schedule written is a choice. If you find a way to adjust it so it helps you, make it happen!
Hey roger, I am wondering if I can add chest in for twice like on another day too? Or is that going to negatively affect the muscle?
Hi, Apollo! If you wanted to add another chest exercise or two at the end of another day, that would be ok. I wouldn't go too hard on that second session, though.
Hi, first of all thank you fir the amazing program! I love it. Just one question though:
I noticed that after each set, my muscle gets fatigue and I cannot even perform the same number of reps with the same weight. But the program says increase the weight each set for certain exercises. In my case, can I just stick to the same weight or should I still increase the weight even if it significantly reduces the number of reps (like from 10 to 4)
Hey Anthony, thanks for the question. If you can't perform the same reps with the same weight, stay there or decrease until you use a weight that you can. There's no real need to force yourself to go up if you're not ready.
Hey Roger,
So I see that other than for tricep extensions, we're not supposed to increase weight for any of the exercises. Does that mean we're supposed to complete the sets with the same weight? So for example, if I'm lifting 50 lbs for close grip preacher curl, I should keep doing 50 lbs reps for all sets of 8, 8, and 6 and DON'T increase the weight?
Thanks!
Hey Trevor, hope you are well.
I actually suggest you do increase weight when reps decrease. So, my preference would be to do 50 for 8, 50 for 8, 55 or 60 for 6.
I want to focus on my legs for strength can i add another leg day in one of the rest days
Hi, Raqib. If your goal is strength, then lower the reps by two per set and go heavier. This would be better for getting stronger than doing a second session.
Had a quick question. I see there are chin-ups on here and I wanted to add pulls ups to this workout as well. What day should I add them too. Thanks!
Do them right after the chin ups, Richard. Switch which one you start with each time you train to keep the sessions interesting.
Hey Roger,
I’m curious if the target goal on the compound movements such as deadlift is to keep the same weight and gas the body endurance wise with 90-120 seconds rest as I saw you posted before. Or if we should take a little more rest during the compound movements and try to add weight each set. I’m good with either, just curious on the end goal of both method since my goal is to gain muscle and put up bigger weight.
Thanks again,
Morgan
What's good, Morgan? If you want to get bigger and stronger, go with the bigger weight. Endurance is great, but if size and power is what you want, you need to challenge yourself with heavier weights.
Can anyone who has done this 10 week program tell me how much weight/ muscle they put in
I've done this program for almost 1 year.. i have to say it's very hard program and took me almost 2h each workout day and the result was not so good (small gain)
Hello, I have been lifting for awhile and I am pretty large already but want to add more muscle mass before I plan a cut. My issue is that I want to gain more muscle but loose some fat. Should I still eat 5 meals a day or since I already have some extra weight to loose should I eat less? Thank you.
Stick with the five meals, Jordan. Just add an extra cardio session or two a week when you can and make sure you avoid the cheat meals.
What kind of diet do you recommend? I know it says eat a lot, but do you follow any one in particular?
Check this out, Derrick. I think this can help you come up with a plan that would work best for you.
https://www.muscleandstrength.com/expert-guides/muscle-building
What about abs on this workout !??
Go with this one, Hennry. It should work well with this program.
https://www.muscleandstrength.com/workouts/12-week-ab-workout-for-ab-def...
Can i continue this program after 10 weeks?
You sure can, Chris. I suggest taking a week off before going again, but once you do that and you feel recovered, go for it!
Thank you for the program guys. I was looking for a bulking program and came across this gem. It would be a huge help if you could recommend a cutting program that I could follow after 10 weeks of this program. I will have to shed the extra fat and am very confused regarding the right plan. Than you in advance.
I think this is a great one, Aman! Check this out.
https://www.muscleandstrength.com/workouts/12-week-fat-destroyer
Hi. Should I not put more weight on the barbells during workout. Ex deadlift 10 rep and 6 rep are a big difference weight wise for me.
Kind regards from Norway
Hi, Jonas. My best to everyone in Norway! You can add as little as two kilos between sets, and it would still work for you. If you don't feel comfortable adding weight at all, then you could use the same in all sets, but the later sets may feel easier since you don't have to do as many reps.
Hello I’m Fredy, 22 years old I’m underweight 123 pounds would like to gain muscle but having trouble to gain weight and to get the calories that i need to gain muscle.
Hi, Fredy. Roger here. Check this guide out. It should help you learn more about how to get bigger and stronger.
https://www.muscleandstrength.com/expert-guides/muscle-building
Hi
The program says to eat big : To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
Do you have any suggestions what I should be eating and when . I am 158 pounds and 45 year old
Thank you
This should help you, Paddington.
https://www.muscleandstrength.com/expert-guides/muscle-building
Should different muscle group exercises be supersetted with each other? Or just the straight sets like all of the benches then all the triceps.
In general, it works both ways, Sean. It's a matter of personal preference. If I want to pack on size, I train opposite muscle groups. If I want to burn the muscle out, I pair up two similar movements.
I find it tough to get through the longer workouts without doing some exercises together. Like Deadlifts and standing barbell curl. Any issues with that?
It may affect your overall progress because of the extra work in less time, Rob. Please be careful with the deadlifts and curls if you continue doing that. The biceps are actually somewhat involved in the deadlifts. So, doing curls immediately after could cause an injury.
It seems that this program targets muscle groups only once a week, but it is recommended to train atleast twice. How does this work?
Some experts believe training once a week is suffice, while others suggest twice a week. Find what works for you.
How long should you wait between sets?
Rest 60-90 seconds between sets, Brayden!
Hello,
Actually I am using this schedule from past 10 weeks.
So should i change and continue doing this?
Changing after ten weeks would be ok if you like to, Amandeep. What is your main focus right now?