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

Weekend - Rest

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4.4K Comments
Joshua Brothers
Posted on: Wed, 02/21/2024 - 10:32

Do you stay at the same weight for each set or increase weight.

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Roger
Posted on: Sat, 02/24/2024 - 07:40

Up to you. I would suggest starting light and working up to a top weight. If you want to use the same weight, that is fine too.

Alessandro Marcelis
Posted on: Wed, 02/21/2024 - 03:12

Hi! How much rest is recommended between sets? And are there any alternatives for leg curl and leg extensions? Maybe lunges and stiff legged deadlifts?

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Roger
Posted on: Sat, 02/24/2024 - 07:39

Rest for 45-60 seconds between sets, and those alternatives would work well. Good luck!

Sly Becker
Posted on: Mon, 02/12/2024 - 12:56

Hi, I would like to make a comment on the leg workout. For me it seems to be too short. The legs muscles are the biggest ones but you only plan to do 11 sets (without calves) while you have foreseen 14 and 15 sets for chest and back respectively. Why you do not add at least couple of leg press sets?

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Roger
Posted on: Thu, 02/15/2024 - 18:31

Hi Sly! I didn't write this one, but I agree with your assessment. I would add both leg presses and stiff-legged deadlifts or lunges for similar sets and reps. Thank you for pointing this out.

siddh pav
Posted on: Mon, 02/12/2024 - 03:38

How long does workout take for everyone else, for me its 1hour and a half?

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Roger
Posted on: Thu, 02/15/2024 - 18:29

How long are you resting between sets? If you're taking extended time, this may be why it's taking longer. Not sure what everyone else's experience is, so I will leave this up for others to answer.

Reece Hill
Posted on: Fri, 02/16/2024 - 05:10

Will 90 secs in betweens sets it usually takes 45 but with longer an hour

Hashem
Posted on: Sun, 02/11/2024 - 00:41

Hello
Thank you for this great workout
I want to ask :
I have dumbells and bar only at home and i need a
Workout schefule to build muscle .. im 5'9 and 154 lbs
Im an athelet but this is going to be my first time dealing with weights

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Roger
Posted on: Thu, 02/15/2024 - 18:28

Hey Hashem, thanks for reading M&S! There are plenty of options here that will help you based on equipment you have access to.

https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...

Javi
Posted on: Mon, 02/05/2024 - 19:16

Hi! I just started going to the gym, i'm 24yo 192cm tall and weigh 65kg, i'd like to gain a lot of mass/volume, my questions are:
1. Is this the ideal program for me as a beginner? (I've already tried a week and i feel like I could do more reps than indicated)
2. For mass gain, how many days a week is the ideal of training (I could go every day to the gym but maybe that makes my body not be able to recover enough from last day)
Thank you in advance, awesome program btw!

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Roger
Posted on: Thu, 02/15/2024 - 18:27

Glad you like the program, Javi. Thanks for reading M&S!

This is a great program for you. I would suggest sticking with this as is. There is enough time for recovery and you can push it hard on the days you train. Definitely do NOT train every day. Hope this helps!

Sheldon
Posted on: Mon, 02/05/2024 - 07:35

I want to lose weight while building alot of muscle mass. Is this a good plan for me ??

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Roger
Posted on: Thu, 02/15/2024 - 18:26

Hey Sheldon, I would focus on something to help you get shredded while keeping your protein high to preserve your muscle as well as possibly build more. A program like this would help.

https://www.muscleandstrength.com/workouts/8-week-fat-incinerator-workout

Michael Stubbs
Posted on: Tue, 01/30/2024 - 05:54

I’m on week 8 and enjoying this 10 week programme, but just wondering why 5 sets on the deadlift ?

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Roger
Posted on: Wed, 01/31/2024 - 11:55

Hi Michael, the extra sets can be used for both warming up and getting your form right. The last three sets are your big ones. Hope this helps!

Justin
Posted on: Fri, 01/26/2024 - 18:48

Yes just starting this mass training liking it a lot however I am working out at home but I do have the weights dumbbells and barbells and jump rope and all that was wondering if there a sub for leg curls cuz I don't have the machines but I i can do leg extension and all that though

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Roger
Posted on: Tue, 01/30/2024 - 09:04

Hi Justin, if you have resistance bands or can get your hands on any, you can do standing leg curls with those. I found that works great. Outside of that, you can do any of the exercises we have in our Exercises section. These would all serve you well.

https://www.muscleandstrength.com/exercises/hamstrings

Zack gauthier
Posted on: Fri, 01/26/2024 - 15:15

If i still wanna bulk but i finished the 10 weeks is there another work out i should go for? Btw ty for this workout.

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Roger
Posted on: Tue, 01/30/2024 - 09:02

You can either give this a second run, or you can try one of these. Zack. This link has several options for you to consider based on your new goals.

https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...

Dan
Posted on: Sat, 01/20/2024 - 15:22

Hi I've been doing this workout for sometime now
Can I do legs and chest twice a week

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Roger
Posted on: Thu, 01/25/2024 - 06:41

Hey Dan, I don't think you should do both legs and chest twice a week, but I think you can alternate which one you do twice in a week. For example, one week hit legs twice and train chest twice for the next week. Make sense?

Dan
Posted on: Thu, 01/25/2024 - 09:07

Hi Yes thank you

lucky
Posted on: Fri, 01/19/2024 - 04:56

hi,i want to know if
1)i should increase the weight after every set and keep the reps same. or
2)should i increase the weight after every set and low down my reps . or
3)should i keep the weight same and increase my reps after every set. or
4)should i keep the weight same and do the same reps every set.or
5) should i start with my maximum weight i can perform some reps and decrease weight after every set and doing samee reps. or
6) should i start with my maximum weight and decrease weight after each set but increase reps after every set. or

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Roger
Posted on: Thu, 01/25/2024 - 06:40

The answer is a combination of 1 and 2. When the reps are shown to go down each set, you should definitely add weight. When the reps are the same for all sets, you should start light and work to a top heavy set. If you can't do that, then it's ok to stay with the same weight.

Bernard-Alain A...
Posted on: Tue, 01/16/2024 - 08:56

I will try this mass program as from the month of Feb 23.I would like to know weather we are going on heavy weighs to build this mass.
Thanks for your reply and nice program.

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Roger
Posted on: Thu, 01/25/2024 - 06:38

You should be training with heavy weights, approaching failure on the final set. Hope this helps!

ÇETİN GÖKÇAY
Posted on: Mon, 01/15/2024 - 23:34

What does back and Biceps Deadlift have to do with Tuesday?

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Roger
Posted on: Thu, 01/25/2024 - 06:38

Deadlift is considered by many trainers and experts as a back exercise because of the lower back and trap involvement.

Trent
Posted on: Mon, 01/15/2024 - 13:59

Is there a six day / week version of this?

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Roger
Posted on: Thu, 01/25/2024 - 06:37

Not that I know of, but you can pull out the biceps and triceps work and make those their own day and add a second day for a bodypart you think is weakest. That would be your six.

Mati
Posted on: Tue, 01/09/2024 - 17:58

Hi there, I plan to follow this program and do cardio with some self-weight abs workout on rest days. Would it be wise

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Roger
Posted on: Thu, 01/11/2024 - 09:34

As long as you take one complete day off a week, I think it would be ok.

Zouqan Ahmed Khan
Posted on: Tue, 01/09/2024 - 06:09

hey can i incoporate negatives in reps? and decrese the rep range

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Roger
Posted on: Tue, 01/09/2024 - 20:58

Are you wanting to trade the lower reps for the negatives? I would suggest just doing the last two or three reps for the sets as negatives.

Dion
Posted on: Mon, 01/08/2024 - 07:16

Is every set to failure ?

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Roger
Posted on: Mon, 01/08/2024 - 21:37

Hi, Dion. No, only the last set needs to be to failure. Use lighter weights on the first set or two, or use the same weight for all sets but slow the reps down on the last set. Either way will work. Hope this helps!

Josh
Posted on: Mon, 01/08/2024 - 06:44

Hi any sub for chin ups?

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Roger
Posted on: Mon, 01/08/2024 - 21:36

Are you training in a gym, Josh?

Jack
Posted on: Sun, 01/07/2024 - 12:07

I just started this program and love it so far. I'm just curious as why Shoulder day includes both the Machine Shoulder Press and Military Press. Aren't they the same thing?

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Roger
Posted on: Mon, 01/08/2024 - 21:36

Not sure, Jack. I can tell you the Military Press will require more stability and provide a greater challenge, while the machine press will help isolate the front delts. That may be why both are in this one.

Steve
Posted on: Sat, 01/06/2024 - 14:28

Hi, I'm trying to build muscle but also lose weight or actually lose fat. I find fasting a good to way to lose fat. Would you recommend this workout plan when also fasting? I generally do 18:6 fasting and then go into OMAD. Thank you.

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Roger
Posted on: Sun, 01/07/2024 - 20:28

Hey Steve, when it comes to building mass, I don't think any form of fasting is wise. The body needs excess calories to grow and rebuild the fibers from training. I would suggest focusing on the fat loss goal first with your plan of 18:6, then shifting to a mass plan for a few weeks.

Simi
Posted on: Sat, 01/06/2024 - 01:31

What diet do you recommend for this type of training ? To increase weight? Thx

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Roger
Posted on: Sun, 01/07/2024 - 20:24

This guide can help you with all your mass gaining nutritional needs.

https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...

Dan
Posted on: Tue, 01/02/2024 - 10:43

Hi I've been doing this workout for about
20 weeks I've tried to change to other plans
But each time doesn't feel as good as this
One. Does it matter if I keep to this work out
But change some exercised.

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Roger
Posted on: Tue, 01/02/2024 - 20:24

Change the order up, and don't be afraid to change reps, either. Keep us posted, Dan!

AJ
Posted on: Sat, 12/30/2023 - 07:16

For a rotator cuff injury, what can be done instead of tricep dips, I can do bench dips but just not unsupported dips

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Roger
Posted on: Sat, 12/30/2023 - 20:42

Hey AJ, I'm not sure bench dips would be a great idea either. Close grip pushups with your feet elevated may be the best alternative for you.