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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4.5K Comments
SHURI DACHI
Posted on: Tue, 07/09/2024 - 18:37

Hi , does these workouts ( building muscle workouts ) exercises
Target all of muscle heads ? Or might not all of them ?
Because im a beginner so I want to start one of these workouts and I dont want to miss any head/part/muscle ... Thanks

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Roger
Posted on: Fri, 07/12/2024 - 08:37

Hi Shuri, I love that energy! This will be a great workout for you to start with. I say take this one on full tilt. Nothing will be neglected.

Sam
Posted on: Fri, 07/05/2024 - 16:03

What should the tempo be for each rep?

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Roger
Posted on: Mon, 07/08/2024 - 08:44

Tempo is not mentioned in this article, but if you need one, go with 1-1-2-1

1 second positive
1 second hold
2 second negative
1 second hold

T
Posted on: Thu, 07/04/2024 - 23:54

ABS is the workout?

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Roger
Posted on: Mon, 07/08/2024 - 08:28

We have many ab workouts you can do in conjunction with this program. Train them 1-2 times a week on days you feel you can with any of these workouts.

https://www.muscleandstrength.com/workouts/abs

Dylan McConnell
Posted on: Tue, 07/02/2024 - 19:58

Hi is it can I superset some of these exercises?

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Roger
Posted on: Mon, 07/08/2024 - 07:51

You can, Dylan. Just keep in mind your strength may be somewhat altered, but if it serves you better to do so, let us know how it goes for you!

Darnell
Posted on: Mon, 07/01/2024 - 08:49

Will this workout work if I want to shredded and gain mass

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Roger
Posted on: Fri, 07/05/2024 - 12:26

Hey Darnell, it is very hard to get big and shredded at the same time. I do think you can get somewhat leaner on this program while adding a little muscle size, but I don't expect you would see a major improvement in either if you try to thread the needle. Now, if you are all in on size and your nutrition backs that up, then you could make serious progress.

Darnell
Posted on: Mon, 07/01/2024 - 04:04

I’ve been using the old school series 1970 work out for 4 months Ive lost 48 pounds while keeping my strength and shredding im now weighing in at 214. I want to continue to gain mass and strength while shredding. Would this be a good workout to try

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Roger
Posted on: Fri, 07/05/2024 - 12:06

Congrats on your progress, Darnell! I think this would be a very suitable follow up to try. Let us know how it goes, and thank you for reading M&S!

Angelo
Posted on: Fri, 06/21/2024 - 07:48

Hello, how can I modify this routine to make frequency 2x a week?

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Roger
Posted on: Mon, 06/24/2024 - 05:58

Unless you have a lot of time on those two days, I would suggest finding another program, Angelo. Not sure you could modify this one to that extent and still see success.

Ziya
Posted on: Thu, 06/13/2024 - 02:26

Hello,

Reps are going down for some of the exercises. For example, bench press - 10,8,8,6.

Are we supposed to keep the same weight? Or the weight should increase when we decrease the reps?

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Roger
Posted on: Mon, 06/17/2024 - 07:39

Hi Ziya, thanks for reading M&S. If the reps go down, then you should try to increase weight. If you are not able to, that is okay. Do the best you can with each set. Hope this helps!

Ephraim King
Posted on: Sun, 06/09/2024 - 23:17

Hey there when do I go up on weight let's say In a 12, 10, 8,6 pyramid scheme

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Roger
Posted on: Mon, 06/17/2024 - 06:46

Hi Ephraim. If the reps go down, the weight can go up. I hope this helps.

Yat
Posted on: Mon, 06/03/2024 - 21:45

What does training level: advance mean? Is it how long someone has been workout out? Or is it advanced because of the difficulty of the program?

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Roger
Posted on: Mon, 06/10/2024 - 06:45

It is both. If you've been training for at least a couple of years and are very familiar with how training affects you, then you could be considered advanced.

Rich
Posted on: Mon, 06/03/2024 - 13:59

Are the sets with decresing reps with increasing weight?

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Roger
Posted on: Mon, 06/10/2024 - 06:44

Hi Rich, yes, if reps go down, weight should go up. I hope this helps!

Aron De Rosa
Posted on: Mon, 06/03/2024 - 06:57

hi can you please guide me diet along side this workout

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Roger
Posted on: Mon, 06/10/2024 - 06:43

Hi Aron, this guide can help you if the goal is to build muscle.

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

Randy
Posted on: Fri, 05/31/2024 - 21:39

I'm a 29 year old male and have been doing variations of this program for about 9 months now, albeit with a few 2-3 week gaps throughout. This has been my first time back at the gym since high school, when I was fairly active. I started at 185lbs with 17% body fat and am now about 205 with around 20% bf. I would like to hit around 225lbs before I start really upping the cardio and try out a different routine to cut some fat.

I would like to continue gaining weight and am wondering if I can increase the frequency of this routine. I feel like I'm ready to do Monday's workout by Friday; would it be overkill to remove the weekend rest days and do this routine on a 5 day cycle?

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Roger
Posted on: Fri, 06/07/2024 - 13:24

Hey Randy, I would suggest leaving one of those weekend days off in, but otherwise, go for it. Hope this helps you, and thanks for reading M&S!

Hericlis
Posted on: Tue, 05/28/2024 - 13:30

I have recently completed this 10 week program and I’m now looking for a similar one (a split for whole body, 3/4 times a week around 50m), is there anything yous recommend? Thanks

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Roger
Posted on: Wed, 05/29/2024 - 08:28

Hi Hericlis, check this link out. If you don't find anything here, let me know and I will see what I can come up with.

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

Trace Cook
Posted on: Sun, 06/30/2024 - 22:52

Can you share your results of this workout plan? Not trying to look for the bad, but maybe I can get something motivational from your experience.

Sebastian
Posted on: Sat, 05/25/2024 - 13:35

There is no abs day

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Roger
Posted on: Mon, 05/27/2024 - 20:51

Hi Sebastian, here are a bunch of ab workouts you can look at. Plug any of these into two workouts a week.

https://www.muscleandstrength.com/workouts/abs

Scott
Posted on: Tue, 05/21/2024 - 21:05

50yr old, 235lb, 5-10, want to add another 10lbs. Currently repping 310. Can i extend this to 5 days. I need to try something new and adifferent routine.

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Roger
Posted on: Mon, 05/27/2024 - 20:53

Hi Scott, what do you have in mind to do on that fifth day? Do you want to simply repeat the routine or do you want to add something in?

Jim
Posted on: Sat, 05/18/2024 - 01:56

I'm 60 been using M&F routines recently and this one caught my eye.Due to my age I'd be looking to do alternative days on and off so train Mon,Wed,Sat and carry the program on to the next week. Any thoughts on this?

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Roger
Posted on: Mon, 05/27/2024 - 20:51

I think you could do that, Jim. I love that you are taking recovery that seriously. Go for it! Thanks for being a part of the M&S community!

Neetesh Singh
Posted on: Mon, 05/13/2024 - 03:49

Rest between set ?

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Roger
Posted on: Mon, 05/20/2024 - 06:14

90-120 seconds

aaaa
Posted on: Wed, 05/08/2024 - 11:12

Hello
Im trying to loose some fat and building muscle
stardet this program 1 week ago + doing some extra cardio after weight lifting
do you think this program can help me do that (burn fat and build muscle)
im 83 kg at 182 height

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Roger
Posted on: Mon, 05/20/2024 - 06:15

I believe that if you maintain consistent nutrition for weight loss, don't overkill the cardio, and make the most out of recovery, then you can get leaner while adding a little muscle mass.

Dylan Eller
Posted on: Mon, 04/29/2024 - 10:27

What could be a replacement for deadlift on back day, i don't have the ability to do that at my home gym

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Roger
Posted on: Mon, 04/29/2024 - 17:56

What equipment do you have, Dylan? I want to make the best suggestions possible.

AsSaSsiNo
Posted on: Sat, 04/20/2024 - 19:17

Hi Roger
I am a 23 years old , 179cm , 60.5Kg male.
So apparently I am looking to gain weight , I've been training for quite a long time (2years), but not sequential , so is this program right for me ?, also I've been off the gym for 2 months now ,so is it okay to go back with this program ? and do you think it's good for me to do the same workout plan every week as this program mentioned(10weeks). Thank you

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Roger
Posted on: Thu, 04/25/2024 - 18:13

I think you would be good to go with this one, even after the layoff. And yes, do the same workouts every week for all 10 weeks.

Abdel
Posted on: Mon, 04/08/2024 - 11:22

I want to add an extra day doing chest and back together on Saturdays because I am tall and I think I need extra back and chest workout for aesthetics. Do you think it is a good idea and if yes what exercises should I do that day

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Roger
Posted on: Tue, 04/09/2024 - 20:18

Hi Abdel, how long have you been training, or are you new to working out? That answer can help me answer your question better.

Anthony
Posted on: Sun, 04/07/2024 - 22:20

I am a beginner to the gym, I know my way around the gym and proper form due to spots but that’s about it. I am trying to bulk up and get stronger for basketball and I know I need to eat bigger and eat more protein, is there a diet plan you recommend that goes well with this plan? Or should I go for a different plan. Thanks!

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Roger
Posted on: Tue, 04/09/2024 - 20:17

Hi Anthony, thanks for choosing M&S! This guide can help with the diet portion. The training here should be exactly what you need.

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

Nathan
Posted on: Tue, 04/02/2024 - 09:05

I'm looking for a new program to start and this one caught my eye. The recommended days are M/T/TH/F, but the schedule that works best for me is M/T/W/TH. Is it okay to not having the break day in the middle? I want to make sure that I am able to get the most that I can out of the program. Thanks!

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Roger
Posted on: Thu, 04/04/2024 - 05:42

Hello Nathan, are you new to training or have you been at it for a while?

Muhammad Arsala...
Posted on: Sat, 03/30/2024 - 12:29

I have started 10 week muscle gain program . My belly will go slim or should i do crunches after these exercises on prescribed days . Kindly guide me . I want to make slightly body shape and slim my belly . I have tried all exercises but at certain belly didnt drop it stop in some inches . My current waist is 38 i want to make it 32 or 34 with gaining muscle .