10 Week Mass Building Program

Objective: To increase muscle mass significantly within 10 weeks through a structured workout plan focusing on heavy compound exercises.

Program Details

• Main Goal: Build Muscle
• Workout Type: Split Routine
• Training Level: Advanced
• Duration: 10 weeks
• Frequency: 4 days per week
• Time Per Workout: Approximately 50 minutes
• Equipment Required: Barbell, Bodyweight, Dumbbells, Machines
• Target Gender: Male
• Recommended Supplements:
  • Whey Protein
  • Creatine Monohydrate
  • Essential Fats (EFAs)
  • Multivitamin
  • Weight Gainer (optional)

Weekly Workout Schedule

Monday - Chest and Triceps

• Exercises:
  • Barbell Bench Press: 4 sets (10, 8, 8, 6 reps)
  • Incline Bench Press: 3 sets (8, 8, 6 reps)
  • Decline Bench Press: 3 sets (8, 8, 6 reps)
  • Dumbbell Flys: 2 sets (10 reps)
  • Dumbbell Pullover: 2 sets (8 reps)
  • Tricep Extension: 4 sets (10, 8, 8, 6 reps, adding weight)
  • Tricep Dip: 3 sets (10 reps)
  • Tricep Bench Dip: 3 sets (8 reps)

Tuesday - Back and Biceps

• Exercises:
  • Deadlift: 5 sets (10, 8, 8, 6, 4 reps)
  • Chin Up: 2 sets (8 reps)
  • One Arm Dumbbell Row: 3 sets (8 reps)
  • Seated Row: 2 sets (8 reps)
  • Close Grip Lat Pull Down: 3 sets (10, 10, 8 reps)
  • Standing Barbell Curl: 3 sets (8, 8, 6 reps)
  • Close Grip Preacher Curl: 3 sets (8, 8, 6 reps)
  • Incline Dumbbell Curl: 2 sets (12-14 reps)
  • Concentration Curl: 2 sets (10 reps)

Wednesday - Rest Day/Cardio

Thursday - Shoulders and Forearms

• Exercises:
  • Machine Shoulder Press: 3 sets (10 reps)
  • Dumbbell Reverse Fly: 3 sets (8-10 reps)
  • Military Press: 4 sets (10 reps)
  • Dumbbell Lateral Raise: 2 sets (10 reps)
  • Dumbbell Shrugs: 2 sets (10 reps)
  • Upright Row: 2 sets (10 reps)
  • Standing Wrist Curl: 4 sets (10 reps)
  • Barbell Wrist Curl: 4 sets (10 reps)

Note: Dumbbell shrugs and upright rows can be supersetted.

Friday - Legs

• Exercises:
  • Squat: 5 sets (10, 8, 8, 6, 4 reps)
  • Leg Extension: 3 sets (12 reps)
  • Leg Curl: 3 sets (12 reps)
• Calves:
  • Standing Calf Raise: 4 sets (12 reps)
  • Seated Calf Raise: 2 sets (12 reps)

Weekend - Rest

Additional Information

• Nutrition: Emphasizes eating large meals, at least 5 times a day to support muscle growth.
• Program Adaptability: Questions from users suggest variations and adaptations to the schedule based on personal circumstances, such as different rest days or integrating cardio exercises.

FAQs and Community Feedback

• Queries on frequency of training specific muscle groups, adding weight, and including abs or cardio exercises.
• Suggestions for program modifications to suit individual needs and available equipment.
• Community feedback indicates positive results in muscle gain and strength improvements.

For more details, visit the Muscle & Strength website.