0

Search products, brands, workouts... 7 Day Customer Support

Live Chat 1-800-537-9910 USD Cart Login

Store Workouts Diet Plans Articles Videos Tools

HOM E > WORKOU T ROU TI N ES > WORKOU TS FOR M EN WORKOU TS W E SH IP TO A LGERI A VIE W D E TAI LS

10 Week Mass Building Program

M&S weekly
newsletter sends
you workouts,
articles and
motivation based
on your goal.

LEARN HOW TO BUILD MUSCLE,

BURN FAT & STAY MOTIVATED

Name

Email

Choose Your Goal SIGN UP

Best Workout Routines

Fast Mass Program: 4 Day
Superset Split Workout

This workout is designed to increase your muscle mass as much as The Optimized Volume
possible in 10 weeks. Works each muscle group hard once per week Workout (O.V.W) Program
using mostly heavy compound exercises.

The Total Package Workout

Workout Summary Program

Main Goal Build Muscle

HIT MASS Program: 3 Day
High Intensity Training Split
Workout Type Split

Training Level Advanced

4 Week Beginner Core
Strength Trainer
Program Duration 10 weeks

Days Per Week 4

The Cobra Workout: Heavy
High Volume Back Program
Time Per Workout 50 minutes

Equipment Required Barbell, Bodyweight, Dumbbells, Machines

Target Gender Male

Recommended Supplements Whey Protein, Creatine Monohydrate, Essential Fats

(EFAs), Multivitamin, Weight Gainer (optional)

Author M&S Writers

Workout PDF Download Workout

Workout 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.

Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean
muscle mass. For those looking for a more in-depth resource to teach them how to build muscle,
we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our
website to maximize muscle growth, how to eat to build muscle, how to supplement to build
muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

Need help building muscle? Take our FREE 5-

part email Muscle Building Course!

First Name Email

Take Free Course

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

10, 8, 8, 6
Tricep Extension 4
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

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!

Join over 500k subscribers who receive weekly

workouts, diet plans, videos and expert guides
from Muscle & Strength.

First Name

Email

Choose Your Goal Subscribe Free

109283 SHARES
4.7 2.6K
STARS VOTES
RATE THIS

RECOMMENDED FOR YOU

2 Best Exercises For Building a 6 Week Workout Program to Advanced Upper/Lower

Wide Back Build Lean Muscle Workout Program to Build Mass

4 Day Workout Program to Build 6 Week Intermediate Mass 12 Week Workout Program to
Serious Mass Building Workout Get Huge

About The Author

M&S Writers
M&S writers is a collection of all the other writers that have published content on
Muscle and Strength.
View all by M&S Writers »

3.5K Comments + Post Comment

Posted Mon, 11/16/2020 - 21:42 LIKE 0

Nebil
do this workout realy helps to bulkup

RE
REPLY
PLY

Posted Tue, 11/17/2020 - 09:20 LIKE 0

Abigail_M&S
Hey Nebil - diet will play the largest part in gaining muscle/weight. Use our BMR calculator to
determine your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator

RE
REPLY
PLY

Posted Mon, 11/16/2020 - 16:00 LIKE 0

Wolfster
What can I do to add abs/ core into this routine?

RE
REPLY
PLY

Posted Tue, 11/17/2020 - 09:20 LIKE 0

Abigail_M&S
Hey Wolfster - you can do abs 2-3 times per week after your workouts.

RE
REPLY
PLY

No
Posted Mon, 11/16/2020 - 15:39 LIKE 0
Profile
Pic Artem
It's been quite easy after week 4 on this program. Even if I go to failure on EACH set. Body tends to
more volume. Ever since week 4 I'm adding some sets or exercises, now I'm on week 9. Especially I feel
like doubling shoulder workout, it's way too easy. Same goes for leg day.
Is it ok to increase volume not only by weight but also by exta sets and exercises? I don't feel pumped
enough nor sore if I follow only prescribed volume.

RE
REPLY
PLY

No
Posted Tue, 11/17/2020 - 09:16 LIKE 0
Profile
Pic Abigail_M&S
Hey Artem - it's best to follow the program as written

RE
REPLY
PLY

No
Posted Sun, 11/15/2020 - 22:28 LIKE 0
Profile
Pic dheeraj
Can i do this workout and train muscle twice in a week ?

RE
REPLY
PLY

No
Posted Mon, 11/16/2020 - 12:28 LIKE 0
Profile
Pic Abigail_M&S
Hey dheeraj - it's best to follow the program as written.

RE
REPLY
PLY

No
Posted Sat, 11/14/2020 - 16:27 LIKE 0
Profile
Pic Andrew
Highly recommend this workout to anyone. Im in my early 20s and started this program weighing
132lbs. I am about to start week 9, and I am now fluctuating around 150lbs after increasing my daily
calorie intake to around 3,500. I can't tell you how much of victory this feels for me, and I will definitely
be following up with a succeeding program to this one. If you are wanting to start this plan make a
schedule and stick to it! Most importantly, never give up! I promise you will love this workout once you're
in the groove of things.

RE
REPLY
PLY

No
Posted Fri, 11/13/2020 - 17:46 LIKE 0
Profile
Pic Terry
For the sets with decreasing rep counts, should we be increasing the weight as the reps decrease?

RE
REPLY
PLY

No
Posted Mon, 11/16/2020 - 12:29 LIKE 0
Profile
Pic Abigail_M&S
Hey Terry - yes, you can increase weight as the reps decrease

RE
REPLY
PLY

No
Posted Mon, 11/09/2020 - 12:14 LIKE 0
Profile
Pic Keith
Im 65. Training since ‘72. Any concerns using a hex bar for deadlifts ? And what is your philosophy on
weight increase per weekly rotation ? Thanks

RE
REPLY
PLY

No
Posted Tue, 11/10/2020 - 09:06 LIKE 3
Profile
Pic Abigail_M&S
Hey Keith - a hex bar will work for deadlifts. You can increase weight weekly on the main lifts.

RE
REPLY
PLY

No
Posted Mon, 11/09/2020 - 06:05 LIKE 3
Profile
Pic Guri
I'm starting this program today i.e 9 nov,2020. I'm 63kg 16 year old boy with 38.2 muscle percentage.
I'm gonna give an honest review after completing this schedule.

RE
REPLY
PLY

No
Posted Mon, 11/09/2020 - 09:43 LIKE 0
Profile
Pic Abigail_M&S
Hey Guri - looking forward to hearing your thoughts!

RE
REPLY
PLY

No
Posted Fri, 11/06/2020 - 15:52 LIKE 0
Profile
Pic Matt
Can rack pulls be a substitute for deadlifts?

RE
REPLY
PLY

No
Posted Mon, 11/09/2020 - 09:43 LIKE 0
Profile
Pic Abigail_M&S
Hey Matt - is there a reason you're wanting to substitute deadlifts?

RE
REPLY
PLY

No
Posted Tue, 11/03/2020 - 00:11 LIKE 2
Profile
Pic Martin
Hey, Can I do dumbell inclines and declines instead of barbell?

RE
REPLY
PLY

No
Posted Tue, 11/03/2020 - 09:26 LIKE 2
Profile
Pic Abigail_M&S
Hey Martin - yes you can

RE
REPLY
PLY

No
Posted Mon, 11/02/2020 - 19:07 LIKE 1
Profile
Pic brett
I'm pretty gassed after finishing the first 4 sets of bench press.. (but isn't that the point?) -- To put 2 more
bench press exercises right after that.. I struggle. Any suggestions?

RE
REPLY
PLY

No
Posted Tue, 11/03/2020 - 09:30 LIKE 0
Profile
Pic Abigail_M&S
Hey brett - you can reduce your weight on the incline and decline bench

RE
REPLY
PLY

No
Posted Mon, 11/02/2020 - 04:27 LIKE 0
Profile
Pic Nathan
Hey, I'm 14 and am looking for a great plan to be committed to. I'm not new to exercise, but I finally got
my gym membership and been going for a couple of months. I'm getting really tired of "beginner"
workouts and I would like to challenge myself this. Do you guys think that's alright, or should I
reconsider?

RE
REPLY
PLY

No
Posted Mon, 11/02/2020 - 09:17 LIKE 0
Profile
Pic Abigail_M&S
Hey Nathan - do you have a workout split that you're currently following?

RE
REPLY
PLY

No
Posted Mon, 11/02/2020 - 16:03 LIKE 0
Profile
Pic Nathan
No, not at the moment

RE
REPLY
PLY

No
Posted Fri, 10/30/2020 - 19:06 LIKE 0
Profile
Pic Alexander
Hey, im interested in trying this program but i wonder whats considered ”advanced”? I have been
training in the gym for a few years now but im not at the same level i used to be so to speak due to
studying/lack of time. Do you reccomend trying a easier program or should i give it a try? Im currently
on a basic puhs/pull/legs program.

RE
REPLY
PLY

No
Posted Mon, 11/02/2020 - 09:15 LIKE 0
Profile
Pic Abigail_M&S
Hey Alexander - you should be good to do this workout.

RE
REPLY
PLY

No
Posted Fri, 10/30/2020 - 15:35 LIKE 1
Profile
Pic Moiz
Do we have to repeat the Same Monday to Friday for 10weeks??

RE
REPLY
PLY

No
Posted Mon, 11/02/2020 - 09:14 LIKE 0
Profile
Pic Abigail_M&S
Hey Moiz - yes, you'll repeat the written Monday - Friday workouts each week for 10 weeks.

RE
REPLY
PLY

No
Posted Thu, 10/29/2020 - 20:56 LIKE 1
Profile
Pic Salh Galal
Hey , can i play legs and Shoulders and Forearms at the same day , and repeat this programs 2 times
per weak ? it will be like this
Saturday : Chest and Triceps
Sunday : Back and Biceps
Monday : legs , Shoulders and Forearms
Tuesday : Chest and Triceps
Wednesday : Back and Biceps
Thursday : legs , Shoulders and Forearms
Friday : Rest
thank u :)

RE
REPLY
PLY

No
Posted Fri, 10/30/2020 - 08:59 LIKE 0
Profile
Pic Abigail_M&S
Hey Salh - it's best to follow the program as written

RE
REPLY
PLY

No
Posted Thu, 10/29/2020 - 03:08 LIKE 0
Profile
Pic Nikolai
Really liking this program!
Currently working out before work. But i was wondering if this program will let me "reverse", meaning
could i do
AM and PM workout using this program ? AM- Chest and triceps, go back in the gym after work and do
legs for PM workout? I have workout at 5AM, quit work at 4pm.

RE
REPLY
PLY

No
Posted Thu, 10/29/2020 - 09:33 LIKE 0
Profile
Pic Abigail_M&S
Hey Nikolai - that is a very intense training schedule. It is recommended to follow the program as
written.

RE
REPLY
PLY

No
Posted Mon, 11/02/2020 - 06:14 LIKE 0
Profile
Pic PENNA RAVINDRA
hi, it's valuable information. I like it... I also try this but I need quick results so I try muscle building
secrets .its given good results.

RE
REPLY
PLY

No
Posted Wed, 10/28/2020 - 09:11 LIKE 0
Profile
Pic Aakash
Hey is it beneficial to add a 20-30 minute run at normal pace after each day's workout?

RE
REPLY
PLY

No
Posted Thu, 10/29/2020 - 09:32 LIKE 0
Profile
Pic Abigail_M&S
Hey Aakash - adding in cardio is dependent on your goals. You can add 20-30 minutes after
weight training if you would like.

RE
REPLY
PLY

No
Posted Tue, 10/27/2020 - 08:59 LIKE 0
Profile
Pic Hugh
Is it ok to superset or triset each daily exercise? (Ie) bench press / triceps etc.?? Or would u advise
working one exercise at a time? Also how do I work out my weight needed for each of the exercises?
Do I work off my 1rpm??

RE
REPLY
PLY

No
Posted Tue, 10/27/2020 - 09:08 LIKE 0
Profile
Pic Abigail_M&S
Hey Hugh - you should work each exercise one at a time. Supersetting is not advised. The
weight you choose for each exercise should be one that you can move safely and with proper
form for the given number of reps.

RE
REPLY
PLY

No
Posted Mon, 10/26/2020 - 12:55 LIKE 0
Profile
Pic E Garland
Could I swap Leg day and back day? If I am lacking motivation on a Friday, it being leg day won't help
lol

RE
REPLY
PLY

No
Posted Tue, 10/27/2020 - 09:07 LIKE 1
Profile
Pic Abigail_M&S
Hey E - that shouldn't be a problem

RE
REPLY
PLY

No
Posted Sat, 10/24/2020 - 03:54 LIKE 0
Profile
Pic Sajid Hussain
I started this workout and it is amazing. I'm in the 4th week. May I send you my photo so you suggest
me the best plan for my body? I want to lose fat but build muscle as well.

RE
REPLY
PLY

No
Posted Wed, 10/21/2020 - 13:54 LIKE 4
Profile
Pic Pedro
What would be the recommended rest times between sets to complete this training?

RE
REPLY
PLY

No
Posted Thu, 10/22/2020 - 09:17 LIKE 3
Profile
Pic Abigail_M&S
Hey Pedro - rest should be 45-60 seconds between sets and 1-2 minutes between exercises.

RE
REPLY
PLY

No
Posted Mon, 10/19/2020 - 15:48 LIKE 4
Profile
Pic John
Hi, I started this programme for four weeks, then had to stop for 1 week, then started again and at four
weeks stopped again. In total , I did this for 8 weeks. Should I start again and try to do 10weeks in a
row, do 2 weeks only, or follow another muscle building program (please recommend one for muscle
gains.). Thank you.

RE
REPLY
PLY

No
Posted Tue, 10/20/2020 - 09:16 LIKE 3
Profile
Pic Abigail_M&S
Hey John - If you like this routine, you can restart and try for the full 10 weeks. If you have to take
a week off in the middle of the program, you don't have to restart. You can pick right back up
where you left off.

RE
REPLY
PLY

No
Posted Mon, 10/19/2020 - 13:34 LIKE 1
Profile
Pic Dominic
Is it the same workout each week. If not how do I see the rest

RE
REPLY
PLY

No
Posted Tue, 10/20/2020 - 09:13 LIKE 2
Profile
Pic Abigail_M&S
Hey Dominic - yes, you'll repeat the 4 workouts above each week for 10 weeks.

RE
REPLY
PLY

No
Posted Fri, 10/16/2020 - 13:51 LIKE 1
Profile
Pic Jax pergola
I’m on the first week of this workout and I’m going to do leg day today and I was wondering if I should
add more leg exercises or would this be the best to build muscle?

RE
REPLY
PLY

No
Posted Mon, 10/19/2020 - 09:22 LIKE 2
Profile
Pic Abigail_M&S
Hey Jax - it's best to follow the program as written.

RE
REPLY
PLY

No
Posted Sun, 10/11/2020 - 16:13 LIKE 4
Profile
Pic Daniel
Hey will a upper and lower build muscle better frequency 2 days a week

RE
REPLY
PLY

No
Posted Mon, 10/12/2020 - 11:53 LIKE 2
Profile
Pic Abigail_M&S
Hey Daniel - it all depends on your goals

RE
REPLY
PLY

VIEW MORE COMMENTS

B ret t and Me gan

H E L P & SH IPPIN G M & S RE WARDS C O NTACT U S J O I N OUR NE WS L E T TE R
H el p C enter H ow to e ar n poin ts? M u s cle & S treng th, L LC B u i l d muscle, lo s e fa t &
C o n t ac t Suppor t Rewards Cat alog 1 1 8 0 Fir s t S treet S o u th s t ay moti vated. Jo i n
Yo u r Ac c ount C o l u mbia , SC 2 9 2 0 9 5 0 0 , 000+ new sl et te r
O rd e r S t atus FO L LOW M&S PH : 1 - 8 0 0 - 5 3 7 - 9 9 1 0 s u b s cr iber s!
S h i p ping & Retur n s E m a il : cl i ck here
First Name

Email Address

TH E TO O L S YO U N E E D TO Choose Your Goal

B U I L D TH E BO DY YO U WA NT ® Sign Up

About Career s Write for Us Af filiates Terms of Use Privacy Policy Cookie Policy
© C o p y r i g h t 2 0 0 5 - 2 0 2 0 , M u s c l e & S t r e n g t h L LC . I m a g e s c o p y r i g h t o f t h e i r r e s p e c t i v e o w n e r s .