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!
4.3K Comments
Hello,
Thank you for this great program. However I can’t see time to rest. Any advice please? What is for you suitable time for resting ?
Rest for 1 minute between sets and exercises, Saad.
Hey Coach..
No Abs ?
Can't speak for the writer on this one, Art, but I got you. Pick any of these and you should be good to go for abs.
https://www.muscleandstrength.com/workouts/abs
Could you please help me with the sets. I am following below
Example: Barbell Bench Press 4 Sets.
First Set = 10 * 3 = 30 Reps
Second Set = 8 * 3 = 24 Reps
Third Set = 8 * 3 = 24 Reps
Fourth Set = 6 * 3 = 18 Reps
Am I, doing it correctly if not... please help me
Thanks and regards
Not correct, Shahid.
Set 1 - 10 reps
Set 2 - 8 reps
Set 3 - 8 reps
Set 4 - 6 reps
Hope this helps!
based on this routine, is possible to add one more day a week?
Can, but not recommended. The time for recovery would help you more for mass than the extra training would.
Hey coach, I'm a beginner with less than a year of consistent lifting, and my goal is to lose fat, increase muscle, and build bigger arms simultaneously. So, coach, my question is: Is this program suitable for me, and will it help me reach my goals?
Hi, Walid. I would suggest ranking those goals 1-3 and pursuing them one at a time. If you increase muscle, then the bigger arms are likely to come as well, and this program can help you do that. If you have a lot of fat to lose, then start with fat loss. The good news is the leaner you get, the better your arms will look.
I'm curious to know what exercise I can do instead of the Seated Calf Raise since our gym doesn't have that machine. Also, I have a question about the weight I should use for each exercise—should I stick to a constant weight or increase it per rep?
You can do seated calf raises with dumbbells and your feet on plates or a board with the heels off for that stretch. As for weights, start light and slowly increase each set.
Hey Couch,
how much weight has to be lifted in the each set?
As long as the weight is challenging, but doable, you will be good. Hard to put exact numbers because different people have different levels of strength, but you should be able to complete each set without reaching total failure.
Can I use the Mass gainer first thing in the morning with empty stomach and also befor sleep?and wey protin befor excersize or after..?
You can, but make sure you're eating real food throughout the day as well. Shakes alone won't get the job done.
Q1=Any alternative of Decline Bench Press
Q2=can i do Close Grip Preacher Curl on Preacher Curl machine
(Decline Bench and Preacher Curl not available )
Dips leaning forward for the decline, and I actually like machine for preachers, so go for it! Thanks for reading M&S!
Hello Coach. thank you so much in advance,
I'm going to start a new program which one do you recommend to start first the 10 week program or the 8 week program? my level is upper intermediate, my height 175cm my weight 65kg, my goal to gain more weight..
I would personally do the 8-week program, but there would be nothing wrong with doing this one first. Both can help you.
So I understand the weight going up for the staggered reps ( 5x 10,8,8,6,4 etc) what I'm needing to know is do you complete 10,8,8,6,4 for 1 set or or do you consider each rep range as a set? Set 1 10x, set 2 8x etc. I just started this routine 3 wks ago and I am enjoying the results. Thank you.
Each rep number is for one set.
Set 1, 10 reps, rest.
Set 2, 8 reps, rest. And so on.
If we want to keep our body fat and leanness in check but yet like to see some muscle gain where is a good starting point on our macros for the nutrition side of the equation.
Depends on how lean you are now. If you're already lean enough to have a six pack, then you could get away with 2 grams of carbs per pound of bodyweight. If not, then go with 1.5 grams per pound. Protein should be at least 1 gram per pound regardless. Fats can be around .3 grams per pound. Hope this helps!
Would following 1.5 grams of carbs help with fat loss while doing this split? I’m not fat but I definitely can’t see my abs, and I would like to keep gaining muscle.
1.5 would work in that case, yes.
Is it a bad idea to add to the workouts? For example adding cable crossover to chest day? Is there a point where its too many?
Thanks for all the info, its motivating to learn new workouts
You could probably get away with adding one more exercise to each workout, but I suggest limiting it to that. Crossovers on chest day should be fine, though. Hope this helps!
Hi, so when you have like the military press that says 4 sets of 10, do I use the same weight for all 4 sets of 10? Or like when it says leg curls 3 sets of 11 do I keep the same weight for all 3 sets? And my last question is for the standing barbell curl you have the sets as 8,8,6 so do I do the same weight for the first 2 sets and then go up in weight for the last set? Could you please give me a detailed answer? Thanks
You can either go light to heavy or do the same weight for all three sets if the reps are the same. That is up to you. Anytime the reps go down, the weight should go up. Hope this helps.
I've been using this for almost 10 weeks and am getting on well. I like the routine and want to keep something similar. What are my next steps going forward and why should I change it up?
If you want to run it another 10 weeks then you can. The point of changing is so you can train the body in different ways and continue making progress. Eventually, your body will adapt to the same thing. If you choose to do another program, this may help.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi, can this program be done 3 days a week instead of 4 as my time is limited and can I do some cardio on the same days? Any advice would be appreciated, thanks
Hi, Craig. If that helps you stay consistent and moving forward, go for it.
I used to hit my leg twice a week. Is that good choice if I add leg day which focusing with part of leg on Wednesday (rest day)?
If you were to focus on quads and calves one day and hamstrings and glutes the other, you should be ok, Jonah. Just pay attention to your recovery.
Hey Coach. I thought for a natural you should hit each bodypart 2-3 times a week. Here you only have us hitting each bodypart once a week. What are your thoughts. Thanks
Both approaches work, Steve. I would suggest trying both approaches and determining the best for your goals. This plan in particular has been successful for many people. I think you would see positive results if you tried it. Thanks for reading M&S!
This is great, ive swapped from crossfit to bodybuilding and Ive read that theres alot of eating involved. Do you have a link to a reccomended diet or example of what the dieting requirements are for the most gains?
If you need a plan for building muscle, this may help.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
How would one go about implementing progressive overload in this workout? I've followed a similar routine in the past (and currently) but I always seem to stagnate after some point. Would you increase the amount of reps, weight, or sets?
Hey Alex, if you got a spotter or training partner, go with weight. If not, then focus on reps and sets for overload.
When you say 5 meals per day, how many calories each? I'm currently 200 lbs., 6 feet tall, and 60 years old. Thanks.
Hi, Benson! Shoot for 500-700 per meal with high protein and carbs along with moderate fats if you want to build muscle.
Do weights go up as reps go down?
They can, but they don't have to.
Hello Coach if I can may ask a question,
how many seconds for the resting period between sets and between exercises?
Hi, Shadi! Two minutes rest between sets.
This is an old school routine we all use to use it years back the smart ones still do cause it WORKS if done as Roger is instructing. I love this workout favorite of us older guys. Even Arnold used it many times we all did. Put in the work get results simple and effective.
hi coach
my question is on every rep do i have to go up on weight
ex barbell bench press if i have take 60 pound for 10 rep
on my next set do i have to increase weight 65 8 rep then 70 8 rep and 75 6 rep
thats how it suppose to go
or same weight let sey 70 pound for all 4 sets