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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
hlo
plz give me advice how to gain weight without taking any supplement?
thankyou
Hi Vikas,
Simply eat more calories than you burn.
Ok. Great program. Only one day of cardio? How many minutes? And after the 10 weeks program. What program will I’ Be doing? Thank you.
How many surplus calories do you suggest while using this workout?
Thank you!
Hi Austin,
250-500 should do the trick.
Hey great program. Just finished this week. What would you recommend for the next program?
Would you recommend some sort of lower weight routine or co tune with a mass building one?
Thank you!
Hi Andrew,
Depends on your individual goals and experience. I'd recommend checking here for a program that aligns with what you hope to accomplish: https://www.muscleandstrength.com/workout-routines
Hello Coach! So I am from Iraq and I am looking for a good fitness body workout routine. which includes getting big and ripped but also cardio. Can you help?
I have been loving this workout so far. Just a follow up question. Leg day is pretty short. If this is taking relatively 30 minutes is that too fast?
Id add leg pressee 3 sets 8,8 6 and maybe hack squats 3 sets of 8 to 6
Then you should be about 1 hour
hi im 130 pounds and roughly 5ft10 I'm trying to gain weight but nothing seems to be working
Hi Lock,
Give this a read: https://www.muscleandstrength.com/expert-guides/muscle-building
Hello sir, I purchased from you dietary supplements zma, optimen, muscle pharm xl masse gainer knowing that I am 1.87 cm tall and weight 74kg do these supplements help me to increase the weight and is there a better complement and what is a sports program to increase weight? Thank you
Hi Seif,
They can help, but the best way to gain weight is to ensure that you are in a calorie surplus. Make sure you are eating more calories than you are burning consistently over time.
Hope this helps!
What's the difference between military press and machine shoulder press? if they're similar, can I just repeat the military press? (I don't have the shoulder press machine)
Hi Aghyad,
Machine is a little more isolated, but you can perform a different press variation if you don't have the necessary equipment.
Hope this helps!
Hello, could you help me a bit? I am a 5'11 basketball player, but I only weigh 155 pounds. I'm also skinny-fat. What is the best workout on this site to get me ripped and strong legs to get a better vertical jump?
Hi Brant,
Give this one a try: https://www.muscleandstrength.com/workouts/power-training-workout-for-in...
It is designed to improve athletic performance.
And what program should I do to cut the skiiny fat and bulk up at the same time?
Why is there only 3 exercise for triceps 2 of which are basically almost the same?
Good day, I'm wondering if we could switch the workouts for Tuesday & Wednesday? Tuesday shoulder & forearms, Thursday back & biceps. Thanks
Hi Jerry,
That should be fine.
So are suppose to do the same workouts every week for 10 weeks straight
Hi Manav,
Yes, that is correct.
Hey, would it be ok if I added leg press to the workout? and if I do how many reps and sets should I do? thanks.
How often can i do cardio with this? I'm 205 right now, aiming for 190 and 8% body fat by May of 2019.
Hi Johnny,
You can add cardio in as frequently as you like depending on the intensity of the cardio and your overall goals. low intensity cardio can be done every day and can actually help promote recovery.
Hope this helps!
Hi Josh, i have a quick question. Is it ideal to superset everything? (Since you noted on Shoulder day that Rows and Shrugs could be supersetted) Does this mean that the rest of the program should not be supersetted?
And one more thing, could i add some other excercise?
Thanks
Hi Santi,
It is not ideal to superset everything in this program. If you need to superset for time sake, try out this program: https://www.muscleandstrength.com/workouts/fast-mass-program
So what kind of percentages are we supposed to do? Is it supposed to stay the same through sets or are we supposed to inrease weight?
Hi Trevor,
Go with 75-85% of your working max and increase weight used as reps decrease during your sets.
Hope this helps!
Hi, I have been doing a very basic and "default" routine at the gym and now i want to really start bulking up, is this a good way to go? 21 Male, 180 cm, 76 KG. 18.5% Body Fat
Hi Name,
A solid muscle building such as this one will certainly help. However, A LOT more goes into building muscle than just working out. Check out this guide, I think it'll help: https://www.muscleandstrength.com/expert-guides/muscle-building
Best of luck!
What is the exercises order? Do i just jump chest>triceps>chest etc?
Hi Name,
It is listed in the workout tables.
So I have to do 5 chest exercises in a row? isn't it overkill?
Hi Name,
Depending on your level of experience, yes. However, this is an advanced workout program. It may be advisable to begin with a different program that better suits your needs: https://www.muscleandstrength.com/workout-routines
What should the % of your 1RM be? 65-75%?
Hi Erik,
75-85% of your working max for the rep range.
Hope this helps!
Hello!
I am new to having a lifting routine and I decided to follow this one. After 10 weeks, do I have to stop the program & find a different one? Or can I continue to do this one but keep increasing my weights and getting bigger & bigger throughout time? My overall goal is to get bigger because I am a rarely slim dude.
Hi Taulant,
You can continue using this program for as long as you like - so long as you are enjoying the workouts and still seeing progress.
Hope this helps!
Should i First start bulking? I Training now for 2 years. Should i add some more Mass on with this workout??
Hi..
Can i do Chest with Back workout same day
and Biceps with Triceps?
Hi,
I have a question pls,
In the resting days could I do Cardio in order to get Lean Muscle or I should not?
Thanks
I am planning to get married. I am 69kg 5'7" age 35. I am pretty skinny on arms, I want to gain weight and mass on arms as well as back, shoulder and triceps on 3 or 4 day schedule (hope to do it within 4-6 wks). I also want to boost my stamina (for better performance, if you know what I mean).
Can you kindly please email me, the work out plan and meal plan, please. I really need this badly.
I desperately need this. Is there a way to train with you.
Thank You
What is the rest time between sets?
Do you recommend this program for ectomorphs?
I was looking for a new program after my 4 day superset routine became stale and man, this is top notch. Can't wait to try it out with a couple personal additions. Thanks for this!
Would this plan still get results if I'm lean bulking?
Hi Alan,
Yes, you can use this program while bulking.