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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
3.1K Comments+ Post Comment
Hi I am just a bit confused about the frecuency. I have been following a 4 day weekly program for 10 weeks now and even though I can see some results they are not enough. I was wondering if maybe I could put legs and shoulder on the same day and then do the whole thing twice a week with a rest day in between.
Thanks dfor your answer
Is it ok if I cut out Wednesday's rest day and make this a 4 day schedule with the only breaks being 2 days between the schedule?
Hi RB,
That should be fine, however it might not be necessary if your sole purpose for doing that is to speed up your results. It's going to take time. Enjoy your rest days - there's more to life than lifting weights.
Hope this helps!
Hi Josh ready to start plan looks good. Would just like to know following this plan strictly would we be likely to see significant changes in only 10 weeks?? Also everyday alongside each workout would maybe a 15-20 HIIT be a benefit or maybe considered to taxing on the body and possibly just stick to the wednesday for cardio along with maybe 1 day of the weekend also for cardio?
Cheers
Hi Micky,
Yes, you should see results performing this program for 10 weeks provided your nutrition and sleep are on point as well.
You can add in cardio if you feel it will help you meet your individual goals. I personally don't enjoy performing HIIT, so my cardio is walking my dog a couple miles each day. But either is fine!
Hope this helps!
brilliant mate much appreciated cant wait to start, looking forward to seeing my results an how much i can push myself
Cheers again
Will this help build core strength as well or even just increase definition in my core? I’m sorry if that sounds dumb but I haven’t been doing this long, only about 3 months.
Hi GB,
This particular program doesn't strengthen the core - it will indirectly work it, so if you're at an appropriate body fat percentage your abs will be visible.
If you want to strengthen your core, it might be worth adding in an additional core strength workout to the routine 2-3x per week.
Hope this helps!
I have a question, since I only have free weights, what are the suggested replacements for the machine workouts?
Hi Waylon,
Any free weight variation that targets the same muscle group in a similar plan of motion will do the trick.
Hope this helps!
Hi just started going to gym , I’m a beginner and would like to use this plan would it be detrimental to use this plan instead of the beginner programme ?
Hi Marco,
I'd recommend starting with one of these: https://www.muscleandstrength.com/workouts/beginner
Hope this helps!
Hi bro,
Can i continue this workout in the month of fasting?
Hi Rasheed,
I would not recommend performing this workout program while fasting.
Hope this helps!
Should i be doing some sort of warm up reps with lower weight to start off, for example in the bench press, or should i just go heavy from the start? Is that why there’s 10 reps at the start of the barbell bench press?
Hi Rob,
For warm ups, start here: https://www.muscleandstrength.com/articles/warming-up-for-dummies
Hope this helps!
i have no Decline Bench Press in my GYM ! any alternative workout ?!
Hi Ahmed,
Any chest press variation will do the trick here.
Hope this helps!
Rest times between sets?
Hi Joel,
30-90 seconds in between sets and exercises should do the trick.
Hope this helps!
Is this program good for People who just started going to the gym?
Hi Eric,
I'd recommend starting with one of our beginner workouts: https://www.muscleandstrength.com/workouts/beginner
Hope this helps!
Any tips for diet to go along with this routine, Ive been the same weight for around 4 years and yes it varies between 145-160, currently working out of state and it is very hard with limited cooking tools. End goal this year is to put on 20-25 pounds but I don’t know a good diet plan besides eat everything in sight
Hi Casey,
Track your calories to see how much you're currently eating.
Then find how many calories you need to maintain your weight here: https://www.muscleandstrength.com/tools/bmr-calculator
Then add 250-500 calories on top of that number and continue to track your calories to ensure you are eating enough to gain mass.
Hope this helps!
So the different rep ranges, eg 8/8/6 for curls, that would be a heavier last set?
Hi Jordan,
Yes, move up in weight as the rep range decreases.
Hope this helps!
Hi,
I have some questions.can i set most of the reps to 4x8 to 4x10 to 4x12 and then going up in weight. I feel like the reps there aren't effective enough for me. Secondly can I replace barbells for dumbbells at some of the exercises like Decline Press? And lastly do i need a weekend rest or can I begin at sunday with Chest and Triceps again?
- Greetings Kevin
Hi Kevin,
You're more than welcome to adapt this program template however you see fit to meet your individual needs.
However, I would recommend taking rest days during the week as that is how your body will inevitable grow muscle tissue.
Hope this helps!
Hello,
Thank you, but I'm like a bit confused about how much you should train your muscles. Lots of people and trainers advice you to train every muscle group twice a week, but it's not the case with this program. Thats why I think i maybe could like start over again with this program on the saturday because I'm training my muscles twice in a particular time span. Could you maybe explain this a bit?
- Greetings Kevin
Hi Kevin,
High frequency training (training more than once per week) is indeed a proven method. But as you increase training frequency, you have to decrease workout volume (total sets).
Both strategies work. Twice per week can work better for naturals. But the science doesn't factor in enjoyment level of the workout routine. The more you enjoy the program you're doing, the more likely you are to be consistent with it.
And the more consistent you are, the better your results will be.
Hope this helps!
Hello
I have one question
What is the difference between Tricep Dip and Tricep Bench Dip ?
Hi Ahmed,
Tricep dips you perform on parallel bars and tricep bench dip you perform against a bench.
Hope this helps!
Hello,
I'm a bit confused, so my goal is currently to put some lean muscle on.
I am 26 years old and currently weigh 93 kg and 187cm tall (6ft2)
I am a relatively active person but I dont know if my calories are correct? If I want to gain more muscle do I need to be in surplus? based on the calculator on your website my calorie intake should be 3260.
I have worked out the following but I dont know if this is correct:
3260 calories a day
• Protein: 30% of 3260 = 978 calories / 4 = 244.5g per day
• Carbohydrates: 50% of 3260 = 1630 calories / 4 = 407.5g per day
• Fat: 20% of 3260 = 652 calories / 9 = 72.5 g per day
Daily
• Protein: 244.5g
• Carbohydrates: 407.5g
• Fat: 72.5g
Total meals per day 4
• Protein: 244.5g / 4 = 61g
• Carbohydrates: 407.5g / 4 = 101g
• Fat: 72.5g / 4 = 24g
Hi Arran,
Those calculations look correct. I don't know that I would recommend that much protein, but everyone is different. Personally, my macro count will look more like 20% Protein, 55% Carbs, 25% Fat - but again, everyone is different and will respond differently to certain foods and macros.
Hope this helps!
Right so i’ve decided I’m starting this on Momday morning!
So based on my calculations, where does the vegatables fit in? Someone said to me aim around 100 grams of veg alongside your protein/Carbs/Fats.
I’m totally confused about this bit? - Could you advise please.
Also, how many litres of water should I be drinking daily?
Hi Josh,
I want to ensure I have the diet plan to the tee. Could you please review the calculations below based on your comment.
Calculations:
3260 calories a day:
• Protein: 20% of 3260 = 652 calories / 4 = 163g per day
• Carbohydrates: 55% of 3260 = 1793 calories / 4 = 448.25g per day
• Fat: 25% of 3260 = 815 calories / 9 = 90.5 g per day
Daily:
• Protein: 163g
• Carbohydrates: 448.25g
• Fat: 90.5g
Total meals per day 4:
• Protein: 163g / 4 = 41g
• Carbohydrates: 448g / 4 = 112g
• Fat: 90.5g / 4 = 23g
A few more questions:
How much water should I be drinking daily? - I currently drink around 3 liters.
41 grams of protein per a meal across 4 meals doesn't seem like that is enough meat in a meal and I am anxious that the meal will not fill me up. - Could you please advise
Can I still have coffee during the day?
In regards to protein shakes, should this be with water and straight after my workout?
Do you recommend pre workout or any other supplement for this specific training program?
Many thanks for your advise.
Hi Arran,
Those numbers look solid! 41g of protein per meal is plenty. Yes, you can still drink coffee. Protein can be mixed with water or milk depending on the other meals you've eaten during the day and how many calories you have remaining. Supplement recommendations are listed within the workout description on this page.
Hope this helps!
Hi Josh!
I eat 5 times a day and I follow a meal plan, so if I start this program and never cheats am I gonna see allot of results?
I go to the gym 5 times a week and do cardio on the weekend and I’ve been training for 1.5 years and I’ve seen results but wants to get bigger. So is this program gonna give me results?
Hi Fahad,
It depends on how many calories you are consuming and what type of training program you've been performing for the past year and a half.
For most, yes this program will help them build muscle mass. But everyone is different.
Hope this helps!
Hi i have a question. I heard from trainers that I don’t suppose to do the same workouts or exercises every day or week because our body gonna learn the exercise and it will be easy to do it after a while and there will not be any resaults. I wanna try this program but can you tell me if it’s no problem with doing the same things every week?
Hi Fahad,
That's not true. Especially if you're manipulating another variable of exercise such as rep speed, rest periods, or weight used during exercise.
Hope this helps!
Thank you it helped!
I have been doing the same workout plan for a while. I have been doing between 10 to 14 lifts of about 3 to 4 sets each per-day (4 days a week). I have not seen a gain in muscle that I would like. Is it because I am doing to much in one day? Would decreasing the amount of lifts to 8 to 10 be beneficial? My main goal is to gain muscle mass.
Hi Patrick,
Tough to say. It could be a result of many reasons.
How long have you been training? Progression isn't linear and you will loooong hit plateaus the more advanced you are.
How is your sleep?
How is your diet?
Are you making your workouts tougher each session?
Are you stressed out in every day life?
A lot goes into building muscle. The gym variable isn't the most significant cause either.
Hope this helps!
Hi, thank you for the program, i am really enjoying it!
Am currently on the 4th week! What is your suggestion for the next program?
Thank you
Hi Amer,
Depends on your goals after you've finished this program and how many days you want to work out going forward. You can continue on with this program, or we have several great options in our database:
https://www.muscleandstrength.com/workout-routines
Hope this helps!
Hi, thank you for your reply, my objectives for now remains the same:
• 3-4 Days exercise per week
• Build Muscles (full body workout)
• I am not into bulking (i like to stay fit and grow slowly since i am also involved into high tense sports such as beach volley)
Thank you
Hi Josh
Can I combine legs and shoulders so in that way I have less days between others muscles?
Hi Benko,
That'd be a really long workout. If you're trying to establish a 3 day split, there are better options on this website that only calls for 3 workout days.
Hope this helps!
Hi, I want to take my training to the next level - this seems to be the right training plan for me, there is no mention of diet plans however - there are quite a few on the website but I want to maximise the training and get the best start!! Any diet plans recommended?