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W E S H I P TO I N D O N ESI A VIE W D E TAI LS

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
 Main Goal Build Muscle

Workout Type Split

Training Level Advanced

Program Duration 10 weeks

Days Per Week 4

Time Per Workout 50 minutes

Equipment Required Barbell, Bodyweight, Dumbbells,

Machines

Target Gender Male

Recommended 100% Whey Protein, Creatine

Supplements 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.

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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

10, 8, 8, 6,
Deadlift 5
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

10, 8, 8, 6,
Squat 5
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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 A b o u t T h e Au t ho r

M&S Writers
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3.4K Comments + Post Comment

Posted Sun, 08/18/2019 - 06:29 LIKE 0

Jack
I workout from home and obviously have less resources than a gym.
I got an adjustable bench with the leg extension added, barbells,
dumbbells squat rack with chest dips on the reverse and a home
made pull/chin up bar. No machines. Are there any decent subs that
can be made for the machine based workouts to purely weight
based workouts.

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Posted Mon, 08/19/2019 - 10:10 LIKE 0

JoshEngland
Hi Jack,
Absolutely, Just sub in variations that train a similar movement
pattern with the equipment you have available to use.

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Posted Sat, 08/17/2019 - 19:26 LIKE 0

Justin Kim
I thought hitting a muscle group 2-3x a week was optimal? One time
isnt that great I thought...
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Posted Mon, 08/19/2019 - 10:18 LIKE 0

JoshEngland
Hi Justin,
I agree 2-3x is optimal. But the science doesn't take into
account adherence to a training program. Body part splits are
better if it makes the individual enjoy their training and adhere
to the program better.
However, I'd personally suggest finding a program with slightly
higher training frequency to adhere to for sure.

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Posted Mon, 08/05/2019 - 22:32 LIKE 0

Kyle Levy
For the exercises that have multiple rep amounts, should you
increase weight?

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Posted Tue, 08/06/2019 - 11:58 LIKE 1

JoshEngland
Hi Kyle,
You should increase the weight used as the reps decrease,
yes.

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Posted Mon, 08/05/2019 - 12:21 LIKE 2

Aybars Köse
Impressive workout. I have made a few additions on the workout and
managed to gain 2.8 kg muscle mass & lose 1.4 kg fat mass in 30
days. Recommended.

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Posted Mon, 08/05/2019 - 15:17 LIKE 1

JoshEngland
Hi Aybars,
Wow! Congrats!

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Posted Tue, 08/06/2019 - 18:44 LIKE 0

Aybars Köse
Thanks,
Is there any workout that you recommend to women. Main goal
is to lose fat mass and gain a little bit muscle mass, especially
for the lower body. It has to be at least 4 days a week, it can be
more. Main focus is lower body and second focus is upper
body. I need an efficient one.

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Posted Wed, 08/07/2019 - 10:55 LIKE 1

JoshEngland
Hi Aybars,
Check this one out:
https://www.muscleandstrength.com/workouts/muscle-and-…

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Posted Tue, 08/06/2019 - 04:48 LIKE 0

halil
aybars merhaba.. eklediğin son hareketlerle nasıl bir program
yaptın.. benimle paylaşırmusun?

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Posted Tue, 08/06/2019 - 19:53 LIKE 1

Aybars Köse
Merhaba,
My Additions:
Just before i start the workout, I walk about 32 minutes on the
treadmill. (Incline is 15 degrees and speed is 6.7 km/h) That
way i lose more than 2700 calories per week.
For the first set, i never stop lifting the weight until i got
exhausted. As for the rest of the sets, I prefer higher repeats. If
it is 10, i do 15 or 12 (depends on how exhausted i'm, if i can
do more then i do more). I usually add 2 more repeats. So if it
is 8, i do 10. So i adjust the weights according to that. The
main idea is to get really exhausted everytime.
2 Core movements(random really, but i prefer 4 sets) to
Monday, Wednesday and Friday. I don't rest on Wednesdays
and still walk for 32 minutes on the treadmill. Core is next, then
treadmill for 15 minutes more. And lastly, Stairmill for 10
minutes.
Tuesday:
I added 1 more set to Concentration Curl.
Friday:
Standing Hip Abductor Machine after Leg Curl, 4 sets 15
repeats.
I added 2 more sets to Standing Calf Raise and my repeats are
25 - 30. I don't do Seated Calf Raise.
Thursday:
Cable Shrug with bar instead Dumbbell Shrugs, 4 sets 15
repeats.
I drink at least 2 - 2.5 liters of water which equals 8 - 10 glasses
of water while i'm working out and stick to the rule of eating 1
gram of protein per pound of my body weight daily. (In other
words, 2 grams of protein per kilograms of body weight)
Supplements i take;
Whey Protein + Creatine Monohydrate (soon after the workout)
Multivitamin (Magnesium and Vitamin B9 rich)
Omega 3
BCAA Ripped (Caffeine rich)
The best part is i eat fast food and/or desert once a week and
still get very good results. No regrets!

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Posted Mon, 07/29/2019 - 12:49 LIKE 6

Lindi
How much rest time do I need to do between reps and sets?

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Posted Thu, 07/25/2019 - 20:19 LIKE 2

Zach
Abs??

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Posted Thu, 07/25/2019 - 20:00 LIKE 2

Ahmad
Hello!
I've been going to the gym for around 1.5 months now, and I was
looking for a new program to follow, would this be too advanced for
me? Or Can I follow this program? Thank you!
PS: I'm 21 y/o Male

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Posted Wed, 07/24/2019 - 17:50 LIKE 2

Josh
It's been over 20years since l have focused on my fitness, this spit is
fantastic and l am not only feeling the results, but l'm seeing the
results within 4 weeks. Thank you!

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Posted Thu, 07/18/2019 - 01:31 LIKE 2

Kyle Levy
Hi, I’ve been lifting for about a year now and I love this split.
However, I am unsure what weight to use. I am getting a good pump
in the target muscles, but I am just selecting a random weight. I’m
scared that I won’t be able to progressively overload. Any advice
would be amazing! Thank you.

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Posted Tue, 07/16/2019 - 16:20 LIKE 1

Al-Qasim`
Hi Jorge, thank you for all of your help. Would you recommend this
program for someone in between beginners & intermediate; 2-3
months into weight training? thank you

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Posted Mon, 07/08/2019 - 12:05 LIKE 3
shay
Hello, I've done the program for 3 months, see really good results,
which program do you recommend me to go through now? Also of
4 days for mass and strength

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Posted Wed, 06/26/2019 - 19:55 LIKE 2

Joshua Souza
I’m a 14 year old and I want to build muscle but also too burn fat
what program would you recommend

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Posted Wed, 07/03/2019 - 14:11 LIKE 1

Jorge
Try some upper lower workouts and some intervals at the end
as a finisher. Watch your macros so that you stay in a
“maintain” phase

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Posted Tue, 06/25/2019 - 00:32 LIKE 1

Niall Speake
I'm considering following this gym program during my bulk, would
anyone recommend it and if so why?

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Posted Thu, 07/11/2019 - 15:32 LIKE 0

Eric Periard
Hi Niall,
This program is great if you already worked out the
fundamental muscles for a few weeks or more prior to this. If
your considering switching to this program after completing
one that you are currently finishing, I would definitely
recommend this, as it will really tear at those muscle fibers that
you already started building, which combined with a proper
diet will take your gains much further. If this is your first time in
the gym though, or if you just came back from a long break, I
recommend starting with something less intense to build those
fundamental muscles first (you don’t need hardcore training to
get those muscles to first start growing!)
Hope this helps!

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Posted Wed, 06/12/2019 - 12:44 LIKE 5

Edison Valdez
How much should we be eating and do we eat the same on training
days as non training days?

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Posted Tue, 06/18/2019 - 04:25 LIKE 4

Eric Periard
Hi Edison,
I am not the creator of this form, but as the OP said, a 300-500
calorie surplus is recommended each day. And yes, you
should be following this rule on both training and rest days, as
your body is still repairing muscle fibers while you rest. Hope
this helps!

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Posted Tue, 06/25/2019 - 00:30 LIKE 3

Niall Speake
And how do you work out what you should be eating plus the
3-500 calories?

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Posted Sun, 07/07/2019 - 14:38 LIKE 2

Patryk
Take your weight in pounds and multiply it by 14 and 16 this
will give you roughly your "maintain" phase calories need for a
day. Add 300-500 calories to it. Hope that helped

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Posted Tue, 06/11/2019 - 09:42 LIKE 3
Brad
Great routine, thank you for posting this.
Question: Do I perform the exercises in this exact order, for example
on Tuesday, all the back exercises before doing biceps exercises?

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Posted Sun, 04/21/2019 - 19:59 LIKE 4

Mack Johnson
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.

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Posted Sun, 04/21/2019 - 09:43 LIKE 4

Cory
I did this work out for the full 8 weeks. Very good workout I could
see a deferents from week 1 to week 8

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Posted Wed, 04/17/2019 - 14:27 LIKE 6

Colby
What type of cardio workout do you recommend for Wednesday I
already run about 30 minutes after each exercise on the treadmill

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Posted Mon, 04/15/2019 - 01:16 LIKE 7

Jack
Will you lose fat with this workout too? Want to lose fat and get my
muscles showing as well

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 Posted Sat, 04/13/2019 - 05:02 LIKE 10
LB
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.

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Posted Thu, 05/30/2019 - 10:36 LIKE 2

Bishal
I think he means increasing weights after every set. You don't
want to do the same weight on every set.

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Posted Tue, 06/18/2019 - 04:40 LIKE 2

Eric Periard
Hi LB,
It seems the forum poster might not be active here anymore so
I thought i’d answer your questions for you. The “Adding
Weight” note just means that when you decrease your
repetitions for an exercise you want to add more weight for that
set. For example, say you just completed a set of 10 reps at
120 lbs. if the next set is at 8 reps, increase your weight to
130/140lbs or whatever you can handle.
For your other question, the recommended rest time is 45-60
seconds between sets. Some people think a shorter rest time
is better, but I honestly think the recommended is sufficient for
mass-building workouts such as this one.
Hope this helps,
Eric

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Posted Fri, 04/12/2019 - 11:23 LIKE 6

Ak 99
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?

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Posted Fri, 04/12/2019 - 10:26 LIKE 7

Dave
Great plan. Finished it today. Lost a good bit of fat. What’s next?

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Posted Mon, 04/08/2019 - 20:19 LIKE 4

Timothy way
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.

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Posted Tue, 04/09/2019 - 10:01 LIKE 4

JoshEngland
Hi Timothy,
45-60 secs should do the trick.

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Posted Wed, 04/17/2019 - 20:25 LIKE 6

Skylar
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.

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Posted Sun, 04/07/2019 - 21:06 LIKE 4

Ivan
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

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Posted Thu, 04/04/2019 - 22:30 LIKE 5

Solomon
Awesome workout plan. I have gained 10 pounds in two weeks with
this program. Amazing results!

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Posted Sun, 03/31/2019 - 10:01 LIKE 5

Dean
Hi I’ve started this plan but I’m doing Monday, Wednesday,Friday,
Saturday will this matter or not?
Thanks

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Posted Mon, 04/01/2019 - 09:20 LIKE 5

JoshEngland
Hi Dean,
Should be fine.

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Posted Fri, 03/29/2019 - 17:19 LIKE 2

Mohamed
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

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Posted Mon, 04/01/2019 - 09:27 LIKE 5

JoshEngland
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.

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Posted Fri, 03/29/2019 - 14:16 LIKE 3

Orges
you can suggest a program for 6 days a week Plz

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Posted Mon, 04/01/2019 - 09:28 LIKE 4

JoshEngland
Hi Orges,
You can give this one a try:
https://www.muscleandstrength.com/workouts/arnold-schw…

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Posted Mon, 04/01/2019 - 10:12 LIKE 3

orges
for bigenners Josh not advance

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Posted Mon, 04/01/2019 - 15:38 LIKE 6

JoshEngland
Hi Orges,
For beginners, I wouldn't recommend a 6 day split.

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