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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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3.4K Comments+ Post Comment
Hey do I do this exact workout each week? Or should I be switching up the specific movements within each workout? Example. Instead of doing standing barbell curls each week should I change it to a seated dumbbell curl? I know you have to confuse the muscle, just curios.
I did this work out for the full 8 weeks. Very good workout I could see a deferents from week 1 to week 8
What type of cardio workout do you recommend for Wednesday I already run about 30 minutes after each exercise on the treadmill
Will you lose fat with this workout too? Want to lose fat and get my muscles showing as well
Hi,
Thanks for the program, few questions:
1. Could you please elaborate about the "Adding weight" note? (I'm beginner)
2. What is the recommended rest time between sets?
Thanks.
Hey! I'm 1 week in with this program and enjoying it! One question though, is this leg workout enough? In my previous workout plans I've been doing atleast 2 more exercises with the 3 mentioned here(leg press/lunges/stiff leg deadlift). Have I been overtraining?
Great plan. Finished it today. Lost a good bit of fat. What’s next?
What are the rest times in between sets. I just started today, I didn’t know for sure on the rest times so I didn’t go so heavy bc I went with 30 to 60 secs on my rest. Can you correct me on this.
Hi Timothy,
45-60 secs should do the trick.
I'm not an expert but I have been lifting for a while. The rest period should not be to long for you to cool down but to to short that it'll kill you. Start with 45 seconds, and try to get down to only 20-30 second rest periods. But listen to your body. Only you know when your hurting versus when you're fatigued. Hope this help man.
Great workout. One question........................what are the rest intervals? One minute? One minute and a half? There's a good amount of volume, and I'm over 50. So, this is why I ask about rest intervals. Thanks
Awesome workout plan. I have gained 10 pounds in two weeks with this program. Amazing results!
Hi I’ve started this plan but I’m doing Monday, Wednesday,Friday, Saturday will this matter or not?
Thanks
Hi Dean,
Should be fine.
Hello
Can I do cardio after each training and for how many minutes.
And in this case can I cancel legs training as I am training them during running after
Hi Mohamed,
You can add 20-30 mins of your preferred form of cardio after this workout, however, it shouldn't be a substitution for leg training.
you can suggest a program for 6 days a week Plz
Hi Orges,
You can give this one a try: https://www.muscleandstrength.com/workouts/arnold-schwarzenegger-volume-...
for bigenners Josh not advance
Hi Orges,
For beginners, I wouldn't recommend a 6 day split.
Hi Josh
I have 6 months since I did not go to the gym can use this program now.. thnx
Hi Orges,
Start out with one of these: https://www.muscleandstrength.com/workouts/beginner
Hi, would this workout routine be best for me?
I've been working out for roughly 3 months I'm 17,135 pounds and 5ft 8
Hi Lewis,
I'd recommend continuing to gain experience and focus on building foundational muscle and strength via full body and upper/lower splits for a time prior to advancing to this one for a phase.
Hi i'm starting this programme tomorrow
not getting enough time to eat as i'm a builder can a few
mass gainer shakers cover the meals ?
and the reps are they slow and controled i guess ?
Hi Oliver,
Sure, you can use mass gainers if you have issues consuming enough calories during the day. Yes, use a slow and controlled rep tempo.
Great thank u so much!
hello
I would like to ask if you can help me by guiding me to a way of 5 meals a day as you said ( you need to be eating BIG. Big meals, at least 5 times a day.)
I am 5.6 and 79 kg planning to start your program here after a week of de-loading .age 37
waiting for your support
Thanks
Hi Amr,
Give these a read:
Start Here: https://www.muscleandstrength.com/tools/bmr-calculator
Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Can I replace Squat for MTS V Squat machine or another exercise? I have a herniated disk...
Can I use this plan to lose weight?
Hi Josh
can i make the plan program like this ;
Monday - Chest and Triceps
Tuesday - Back and Biceps
Wednesday - Shoulders and Forearms
Thursday Chest
Friday - legs
Saterday cardio /abs
Hi Orges,
Yes, that would be fine.
Hello so I am looking into starting this workout plan but I feel like reducing the amount of workouts done in a day from 9 to about 6. By doing so will this affect my muscle gains?
I used the workout for 14 weeks and went from weighing 195lbs to 230lbs. I would highly recommend it for anyone trying to find a new bulking workout.
How should the nutrition look like for that plan?
Do you recommend, a big calorie plus?
I didn't write the article , but i can tell you as advanced lifter with 12 years behind me, this is preaty much the same routine i heve been doing for 2 months now, just training biceps on my shoulder day instead on back day. Aim on 200-300 call surplus, no more for lean mass. Have a nice day
what about abs??
Do it twice a week, non consecutive days like monday and thursday, tuesday and friday. 3 exercises (upper, lower and oblique) , 3 sets of 12-15 reps.
Hey i have a question about the progressions, if im lifting 40 pounds the next week i do the same weight or I have to increase it.
Hi Diego,
Increase the weight used when able to. As long as you are increasing over time, the frequency in which you increase is unimportant.
What About weight used for training
also for sets like 10, 8, 8, 6, 4
Will use same wieght or incrase it ?
Hi Amr,
As the reps decrease, increase the weight used.
Completeld this program, looks like still putting on size, should I run it for another 10 weeks as I’m looking to still put on size ?
Hi Yus,
Sure, continue the program until you stop noticing change - especially if you're enjoying it.
Can I alternate workouts from the same day but different muscles? For example not do all the benches in a row but instead do barbell bench press then tricep extension then incline bench press then tricep dip and so on..?
can i workout two times a day by using this
Hi Amar,
I wouldn't recommend working out twice a day unless you're hitting weights during one session and cardio during the other. Even then, it might not be necessary depending on your goals.
That back and bicep workout long as shit
Should you eat big 5 meals before training or after