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

Barbell Bench Press410, 8, 8, 6
Incline Bench Press38, 8, 6
Decline Bench Press38, 8, 6
Dumbbell Flys210
Dumbbell Pullover28
Tricep Extension410, 8, 8, 6 adding weight
Tricep Dip310
Tricep Bench Dip38

Tuesday – Back and Biceps

Deadlift510, 8, 8, 6, 4
Chin Up28
One Arm Dumbbell Row38
Seated Row28
Close Grip Lat Pull Down310, 10, 8
Standing Barbell Curl38, 8, 6
Close Grip Preacher Curl38, 8, 6
Incline Dumbbell Curl212-14
Concentration Curl210

Wednesday – Rest Day/Cardio

Thursday – Shoulders and Forearms

Machine Shoulder Press310
Dumbbell Reverse Fly38-10
Military Press410
Dumbbell Lateral Raise210
Dumbbell Shrugs210
Upright Row210
Standing Wrist Curl410
Barbell Wrist Curl410

Friday – Legs

Squat510, 8, 8, 6, 4
Leg Extension312
Leg Curl312
Standing Calf Raise412
Seated calf Raise212

Weekend – Rest

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