10 Week Mass Building Program

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

Build Muscle
Split
Advanced
10 weeks
4
50 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male
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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

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3.7K Comments+ Post Comment

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Posted Sun, 05/09/2021 - 22:01
Nitant Joshi

Hi!
I really enjoyed doing the intermediate workout you guys have on your website. I wanted to switch workouts and I found this online. I won't call myself advanced in working out yet, but I really want to try a different workout than I am doing right now which doesn't include much stuff. Do you have any suggestions, if I should try this out or any other workout else?

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Posted Mon, 05/10/2021 - 10:48
Abigail_M&S

Hey Nitant - this is a great option. Try it out and see what you think!

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Posted Tue, 05/04/2021 - 20:36
David

I just finished this as a warm up to getting fit. It looked like something I might find fun and therefore wouldn't quit. I dropped 20kg (44 pounds and gained more size than I thought i would considering my caloric deficit. I did change a few things but it was mostly the same.

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Posted Fri, 04/23/2021 - 17:52
Muslim

Hi, i started working out about 4 months ago and want to switch my workout plan now, but i don’t know which one to choose between this 10 week mass building body program, the classic PPL program and the Mark Whalberg program, knowing my experience which one would you recommend me going for? Much appreciated

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Posted Mon, 04/26/2021 - 09:51
Abigail_M&S
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Posted Tue, 04/20/2021 - 17:21
myann

Hi, I have a quick question. I am skinny and want to build muscle along with gain strength. Do you recommend following this program or a program where the muscle is targeted twice a week? thank you

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Posted Wed, 04/21/2021 - 09:08
Abigail_M&S
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Posted Sat, 04/03/2021 - 16:58
Sarah

Hi! I just started going to the gym about 4 months ago. I started off going 5-6 days a week doing a split like back & bi, chest & tri, legs, core & cardio, etc. That's an example of a little bit of what my split looked like, but I found the Ice Cream Fitness 5x5 Novice Program and I've been doing that for about a month now and I'm seeing strength in my arms, but not very much in other places and I'm struggling to increase the weight in some exercises each week. I think I'm struggling in the exercises because I'm struggling to get in all of my calories and protein. My goals are to gain weight and build muscle, do you suggest I switch to this plan or stay on the 5x5 Novice, or is there anything else you would suggest? I'm sorry my message is so long! Thank you!

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Posted Tue, 04/06/2021 - 10:05
Abigail_M&S
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Posted Tue, 03/30/2021 - 16:00
Shane Birtzer

Hello!

I have 2 questions:

1. I currently have more fat on me than I would like. As it’s spring I am going to be biking a lot more. That said, I have been doing this and similar workouts for a few months now, and have noticed that I am gaining muscle but also putting on weight in fat eating at a caloric surplus. Can I eat at a slight deficit and still gain muscle while reducing fat? My protein intake is high, at least 180 grams a day, and I am supplementing with whey and creatine.

2. I’ve noticed myself get fatigued in this workout by the end of each day. For instance I can go hard on the bench press, but then am plateauing in the tricep extensions. Would it make sense to go easier on the press one week while upping the weight on the extensions?

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Posted Wed, 03/31/2021 - 10:30
Abigail_M&S

Hey Shane - to answer your first question, it's physically impossible to gain muscle and lose fat at the same time. You can eat at your maintenance calories or slightly below to help lose weight. For your second question, the tricep extensions are an accessory movement. You can start at a bit lighter weight to account for the fatigue.

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Posted Wed, 04/21/2021 - 03:25
Jeff P

Hello,

From what I know, it IS NOT impossible to burn fat and gain muscle at the same time. To clarify what someone else said, it may be a lot harder to do so (due to eating below your maintenance calories when trying to loose weight) but it all had to due with what you put in your body not just the calories. As we all know your body needs protein to build and repair your muscles so definitely keep up the whey protien. Creatine is also a good temporary supplement to be using to improve performance and faster recovery. Regarding foods, try to eat just below your maintenance calories (100-200). You can’t just go out and eat junk food as your calories and think your getting enough. Instead, your body needs real healthy foods to keep everything working the best it can. It might take a little longer to build muscle while losing weight at the same time but the key thing is LOTS OF PROTIEN!! Other than that I wouldn’t change much. Once again these are just my personal experiences and hope I helped a bit. Once again, it’s ABSOLUTElY possible to shred fat and gain muscle at the same time. Good luck and hope I helped!

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Posted Mon, 03/15/2021 - 17:12
Jonathan

How does this program compare to your 3 day full program? Which will build more muscle/strength?
https://www.muscleandstrength.com/workouts/total-package-workout

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Posted Tue, 03/16/2021 - 09:27
Abigail_M&S

Hey Jonathan - they're both great programs and the one you choose depends on your personal preferences and goals. Check out this article for more info: https://www.muscleandstrength.com/articles/how-frequently-should-you-exe...

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Posted Mon, 03/15/2021 - 04:19
Haitham hassan

I have also seen an old 8 week plan is this plan more effective or is this it just the difference because that one is an 8 week and this is a 10 week plan

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Posted Mon, 03/15/2021 - 09:30
Abigail_M&S

Hey Haitham - check out this workout: https://www.muscleandstrength.com/workouts/phul-workout

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Posted Mon, 03/15/2021 - 04:02
Haitham hassan

Hello, so I find this workout plan perfect but very minimal, if I repeat this plan two times a week and change it into a 6 day plan would that be overtraining and won’t help me add more muscle mass ?

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Posted Wed, 03/10/2021 - 04:58
Anto

Iam lean now can i gain muscles if i do these weekly workouts?

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Posted Wed, 03/10/2021 - 09:43
Abigail_M&S

Hey Anto - if you're eating in a caloric surplus, then yes, you can gain muscle mass.

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Posted Tue, 03/09/2021 - 12:56
Mehtab

Sir I want to build muscle but long time it's not growing..and I fed up for this..so sir can you please suggest me a good workout plan and diet

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Posted Wed, 03/10/2021 - 09:43
Abigail_M&S

Hey Mehtab - building muscle requires you to be eating in a caloric surplus. Use our BMR calculator to figure out your caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator

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Posted Wed, 02/17/2021 - 13:11
Yama

Hi,how should i know how much protein i need to eat per day. and what about multi vitamin is good or no.

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Posted Fri, 02/19/2021 - 11:20
Abigail_M&S
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Posted Tue, 02/16/2021 - 12:53
Paula

Just started the program. Been training since 1995 and needed a basic muscle building template. Questions:
-on the descending reps sets, is that meant to be the same weight across the sets or adding weight as the reps decrease? It is only noted to add weight under Triceps extensions.
-I love upper body training but why so little lower body training? Seems unbalanced.

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Posted Wed, 02/17/2021 - 10:59
Abigail_M&S

Hey Paula - On the descending reps sets, you'll add weight as the reps decrease. This is a body part split which only hits each muscle group once per week. If you're looking for one with equal upper and lower body, check out this upper/lower split: https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybui...

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Posted Mon, 02/15/2021 - 06:40
Steve

I have read in so many articles that if your a natural you should hit at least each bodypart twice a week. This routine only hits them once. What’s your take on this.

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Posted Mon, 02/15/2021 - 09:51
Abigail_M&S

Hey Steve - yes, training muscle groups 2x per week is ideal.

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Posted Mon, 05/03/2021 - 08:13
Mark

Do you have an example of a routine that hits the muscle groups twice a week and similar to this?

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Posted Mon, 05/03/2021 - 10:30
Abigail_M&S
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Posted Sun, 02/14/2021 - 12:46
Wythe

Your program has too much volume. A three day a week split would be better. I'm 72, and have been training since I was 13. Example: Mon. program A Wed. program B, Fri. program A again. Next week start with program B, Wed program A, Fri. program B again. Next week start over again. THAT is the way to set up a training schedule.

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Posted Mon, 02/08/2021 - 09:54
Matt

Due to muscle memory should I change up the exercise each week. EX: Week 1 Barbell bench press Week 2 Dumbbell bench press?

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Posted Tue, 02/09/2021 - 10:30
Abigail_M&S

Hey Matt - exercises will not need to be changed each week.

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Posted Sun, 02/14/2021 - 13:40
Danieldaniel

Hey is this better than upper and lower 4 day splt

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Posted Mon, 02/15/2021 - 09:48
Abigail_M&S

Hey Danieldaniel - it depends on your goals.

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Posted Sun, 02/07/2021 - 08:49
Nathan

could I add and arm day?

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Posted Tue, 02/09/2021 - 10:31
Abigail_M&S

Hey Nathan - it's best to follow the program as written.

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Posted Sat, 02/06/2021 - 21:19
Shane

Hello! I am planning to start this program soon, and I am wanting to add in some core work. I found this program on this site https://www.muscleandstrength.com/workouts/core-training-workout-exercis...

I was thinking I could add these exercises on to 2 of the days. I was wondering if you had any recommendations which days would be best? I was thinking Tuesday and Friday.

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Posted Tue, 02/09/2021 - 10:29
Abigail_M&S

Hey Shane - yes, that will work! Tuesdays and Fridays are a great idea.

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Posted Thu, 02/04/2021 - 17:47
Mike

Will this workout also burn fat?

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Posted Fri, 02/05/2021 - 08:37
Abigail_M&S

Hey Mike - yes this workout will burn calories. Remember, if you're trying to lose weight, you must be eating in a caloric deficit.

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Posted Mon, 02/01/2021 - 16:25
Nick

I love this program. In the second week. Noticed already my squats have improved in leaps and bounds

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Posted Tue, 02/02/2021 - 09:28
Abigail_M&S

Hey Nick - great job! Keep us updated on your progress!

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Posted Sun, 01/31/2021 - 03:42
Gary

Good luck doing all these exercises in 50 minutes. If I was to attempt it I know I would lose weight.

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Posted Thu, 01/28/2021 - 17:11
Gary

I am sore as hell 5 and a half weeks into this program.

Also will I gain weight during this program since it’s muscle mass?

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Posted Fri, 01/29/2021 - 14:15
Abigail_M&S

Hey Gary - if you're super sore, you might need to take a few days off. And yes, you can gain weight during this program if you're eating in a caloric surplus.

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Posted Sat, 01/30/2021 - 20:52
Matthew Gezewich

Whether you gain weight has nothing to do with this program, per se. It's a simple calories in, calories out equation. If you consume more calories than you burn, you'll gain. If you burn more than you consume, you'll lose weight. If your workouts consisted only of long sessions of intense cardio every day of the week, you would still gain weight in a caloric surplus.

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Posted Wed, 01/27/2021 - 09:01
Shane

What do you recommend rest times should look like? Both between sets and between exercises.

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Posted Wed, 01/27/2021 - 09:10
Abigail_M&S

Hey Shane - rest between sets for heavier, compound movements can be 1-2 minutes. Rest for other exercises can be 30-60 seconds. Rest between exercises can be 1-2 minutes.

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Posted Sun, 01/31/2021 - 03:45
Gary

Impossible to do all of these routines in 50 minutes with 1 - 2 minutes rest in between each set.

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Posted Thu, 01/21/2021 - 16:21
Clifford

This program need to add weight in every sets?