Ready to pack on some serious muscle? This 10-week mass building workout is your roadmap to a stronger, more muscular you. We focus on heavy compound exercises, hitting each muscle group once a week for optimal growth. Let’s build your best body together!
| 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 Supps | Whey Protein Creatine Monohydrate Essential Fats (EFAs) Multivitamin Weight Gainer (optional) |
Workout Description
Ready to pack on serious size in 10 weeks? This muscle-building program is your key to rapid gains. You’ll hit each muscle group hard once a week with heavy compound lifts, following a structured 4-day split. Wednesdays and weekends are for essential recovery. But lifting is only half the battle! You’ll need to fuel your growth with a ‘big eat’ approach, consuming at least 5 hearty meals daily to power your muscle growth. Let’s build that physique!
Don’t Miss Out: Grab Your Free Muscle Building Course Today!
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 |
Note: Dumbbell shrugs and upright row can be supersetted.
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 |
