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.
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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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4.2K Comments
Would this plan be good for weight loss, I do cycling of approx 5 miles everyday, my details(28 age, 5.6" height, 170 LB weight) workout frequency - 4-5 times a week. I would be consuming high protein 2000 calories per day. and planning to burn 800 per day.
Want to drop 10-15 pounds.
Any help would be appriciated.
As long as you eat to support weight loss and make the most of recovery, it can help you, Harshal. Thanks for reading M&S!
Hi coach!
Do you think this program would fit for lean bulking with sufficient amount of calories/proteins and a couple additional active recoveries per week, like swimming/yoga? Understanding that the progress of gaining mass would go slower, but the goal to keep active during the summer, gain some lean mass and exercise all body muscles per week.
Hello, Anton! I actually think this one would be a great option for you based on your goals and plan. Go for it with all you got, and check back in with progress updates. We want to see you succeed. Thanks for reading M&S!
Hey I am 21 yrs male I am bite over weight so I want a exercise which help build muscle and loose body at same time is there any workout routine if yes please provide it to me. i have 3 month tranning
Hey King, good news. If you're a beginner (three months or less of hard training experience), then you will have what is called "newbie gains," meaning you will lose fat and build muscle at the same time because your body will be forced to adapt to the new stress of training. Now, as you gain experience, it will get harder to do both at the same time, but for now, eat smart, train hard, sleep well, and enjoy the ride. Thanks for choosing M&S!
I noticed that this workout routine includes only three exercises for legs per week. Do you think this is too little for someone who wants to build mass in their legs? Can I add another leg day to this routine in place of one of rest days? What do you recommend?
Hi, Dhafer. I actually agree. Do you train in a gym or at home? Let me know, and I'll try to give a few options for you to throw in. Thanks for reading M&S!
Thank you for your answer
I train in a gym
Then add leg press or hack squats for quads, and stiff-legged deadlifts for hamstrings. Those two should be big helps for your lower body.
Should I add these exercises to the existing leg day you mentioned, or would it be better to create a new second leg day for them? (+other exercices for the both days) I appreciate your guidance!
Same leg day. No need for a second leg day on this.
What is the reasoning for the different number of reps each set? For example 10, 8, 8, 6, 4 on squats? Thanks
Hi, Jack! You are challenging the muscles with a range of weights. You should use lighter weights at the beginning and go heavier until you reach the final set. Using multiple rep ranges will target different fibers, which can help with both size and power.
Can I do Yoga on rest day..?
I actually think that is a solid idea.
Hello,
Once you finish the 10 weeks and have seen strength and size increases do you recommend switching from this workout or continuing as it is working?
If your goal is to grow and get stronger and you're still seeing progress with this one, then ride it out as long as you like. Once you do feel the need to change, we got you covered.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hello,
Would it be OK if I combine chest & biceps, back & triceps, insted of the above combination ?
Also, should I include excercises for the "inner" and "outer" part of the legs, and for the hip flexors ?
Thank you !
You can make the changes if you feel that would help you, Stan. I don't know if you have to go so far as adding the inner and out legs and hip flexor movements, but if it will mentally help you feel better about training, do it.
Roger, thanks a lot !
Hi coach
I'm a little confused on the sets. Does 1 set count as all four reps? 10,8,8,6 reps = 1 set?
No. The first set is 10 reps only. The second set is 8 reps only, and so on. I hope this helps.
Set 1 - 10
Set 2 - 8
Set 3 - 8
Set 4 - 6
Hi coach
In this program, there is no ABS exercise. If I want to add that, what is the specific day for that?
Feel free to add any of these in on whatever day you like.
https://www.muscleandstrength.com/workouts/abs
Hello,
Would I be able to change this into a 3 day split for example chest /Tri back/bicep legs shoulders please. Thank you
That is a lot of volume for each session if you combined them, which I don't recommend. If you have to train three days, you may find a different program that is more suitable here.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
How much cardio on rest days
Take one complete day off a week. You could do 20-30 on other off days.
Are you only increasing weight for the extensions or for the other workouts are you adding weight as you drop reps???
Add weight as you drop reps. IF you find any set is too easy, add weight on those next time as well.
What about ABS? Is there any exercise? How many times per week do you recommend?
They're working indirectly, but you can pair any of these ab workouts with this program.
https://www.muscleandstrength.com/workouts/abs
Hello, I don’t see any abs exercise in that program. Is it working indirectly?
Thanks
They are, but you can add an ab workout to pair with this. Choose from any of these.
https://www.muscleandstrength.com/workouts/abs
Would you recommend this workout for someone who also wants to get in the gym for basketball? I want to build muscle but also get faster/build stamina. I was also thinking about adding in an ab workout below on every Wednesday or maybe a day over the weekend.
https://www.muscleandstrength.com/workouts/core-destroyer-8-week-home-ab...
I actually would, Brayden. You can get stronger, develop muscle, but not affect your athleticism. I like the Core Destroyer too. Go for it!
Hi i read this but i don't know how much kilogram i will lifted i am teenager that want to build muscle gain.
Use the weight you find challenges you, Hakim. Whether it's 5 kilos or 50, as long as you're working hard and hitting the rep ranges, you're good. Best of luck!
Hi, im 27 and what you can call skinny boy. I want to get into bulkier body and have some confident with looks. Is this a good workout for that and how much weight i need to start. Im new to gym and my weight is 56kg height 162cm
Great choice for you, and start with whatever weights feel challenging to you. Don't worry about numbers yet. Start with this, do what you can, and then shift your focus to strength after you build that foundation. Good luck, and thanks for reading M&S!
i am looking to burn fat and lose 20# of fat. I’ll be eating in deficit but looking at this program to help muscle wise. you think will help me with my goals?
Hey Joshua, you could notice some weight loss and even may find some muscle gain along the way with this one, but to be honest, you may not notice a drop in 20 pounds unless you're dieting hard. Then that may affect your muscle. So I suggest starting with a goal of 10 and reevaluate after you get there.
Stuck at military shoulder press can’t increase weight or reps - week 9 (first 3 weeks went up- now it’s just stuck)
Do cluster sets, Bert. Take that weight you've been using and do four cluster sets of 3-4 reps each with 15 seconds rest in between.
3-4 reps
10 seconds rest
3-4 reps
10 seconds rest
3-4 reps
10 seconds rest
3-4 reps
Done
This will help you get more reps with the weight throughout the entire set. The goal is to do more reps with less breaks. Eventually you could get more reps in single set. Hope this helps!
How long should I rest between sets? 90 seconds, more?
Start with 90 and work your way down to 60, Kyle. Hope this helps!
I am currently going into my sophomore year of high school and play varsity basketball, I'm about 6'0 but only weigh about 145. I'm looking to put on weight while also building up my muscle strength, would this be a good workout plan to follow and if so, what could be alternatives for the incline and decline barbell press
It would be a great one, Tyler. Sub dips for decline. As for incline, if you don't have an incline bench, go with overhead presses. If you do but can't do barbell, go with incline dumbbell press.
Im currently weighing 79kg and my height is 159cm.i started the 8 week program i looking to build muscle and lose fat at the same time