10 Week Mass Building Program

Workout Description

This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works for 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

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

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