Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration10 weeks
- Days Per Week4
- Time Per Workout50 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
Workout Description
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
| 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 |
Weekend - Rest
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4.6K Comments
Are you supposed to increase the weight your lifting on every set or do the same wright for each set?
Hi Tim, in a perfect situation you would increase weight when reps decrease. If reps are the same, weight stays the same. I hope this helps.
Hey guys, I’ve been training each muscle group twice a week for a while, but I recently started following this program where each muscle is worked only once per week. I wanted to ask if this split has been studied or optimized in terms of muscle growth and recovery — is training once per week still considered effective when intensity and volume are properly managed?
Just want to make sure I’m following it the right way and getting the most out of it. Thanks in advance!
Hi Aldo, in short it varies from person to person. That is why we have so many programs here on M&S.
If you are used to training everything twice a week, then once may not feel like enough. However, it could be a change to keep the workouts interesting. I don't know if this particular workout has been studied, but research has shown that training frequently doesn't make any major impact when volume is considered. So, if you found twice a week is good for you, stick with it but do the once a week program every few months as a deload.
Best bulk dumbell workout for 60 year old in descent shape.
On the decreasing rep ranges do I add weight with the lower rep amounts or keep the same through all sets?
You don't have to but certainly can, Keith. That is how I would approach it.
Hi ima bigger guy and I’m tryna lose some weight and get bigger muscles is that something I can do with this workout program?
Hey Alex, we're glad you're here on M&S!
Yes, as long as your nutrition, cardio, and recovery are focused on weight loss, then this program can help you as well. If you try to run it, let us know how you do or if you have further questions along the way, we're here to help!
How heavy of a weight needs to be on this, Like heavy as possible Or What?
Hey Barry, I suggest going heavy enough to feel challenged by the end of the set, but not so heavy you reach failure. If you have a rep or two left by the end, that would be the sweet spot.
I hope this helps!
Hi … I finish 10 week program and I’m so happy about the change that I see now since the first time I was wonder what is the best program for me to start
Thank you
Hi Hawre, we have a wide variety of programs for you to choose from at the link below. We are pleased you're happy with the changes and are glad you are here on M&S!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
I’m afraid to do dead lifts because spine pain. Can you suggest other alternative options can do at gym.
Hey there, you could do any low back machine that your gym may have. If those cause spine pain as well, then you should talk to your doctor because it could be something serious.
What are your thoughts of adding three sets of leg press during leg day? I appreciate your advice.
Hi Ted, either leg press or hack squat would be a good addition here. I say go for it!
Thanks for the advice, Roger. I will go with your suggestion of adding hack squats after my squats.
How many seconds in between sets?
Hi Ted, apologies it does not say. To finish within the recommended 60 minutes it should take to train, rest should be 45 seconds to 1 minute. However, if you have the extra time to commit, you can take as much as 2 minutes to rest so you know you're ready to take on that next set.
I hope this helps!
Hello I was wondering if this workout would be considered a full body workout?
Hi Danny, a full-body workout traditionally means you train every major muscle group within the same workout. This one is more of what is known as a "split," which means the muscle groups are split up over several workouts within a period of time, traditionally a week.
I hope this helps!
What do I do after the 10 week muscle mass plan I liked the results worked great I think I’m just tired of the same workouts but I am still looking for the same results.
Hey AJ, time to find a new plan, and we got plenty to choose from. This link below may help.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi, in this workout can I replace barbell with 5kg dumbbell aa I have it at home.? Will that be okay?
You sure can, go for it!
Hi, I have weight around 55kg and 15-16% body fat, skinny with some muscles.. Should I follow this workout to increase my muscle mass?
I think this would be a great choice for you to take on, Ziyankhan. It can help you add muscle mass for sure. You may even notice some fat loss along the way with the right nutrition. Keep us posted if you take it on!
Yes, thank you so much for replying, I will start it from this Monday. Thank you!
This very much seems like for beginners. The volume is so low. For example, I couldn't imagine doing 3 sets of hamstring resistance training for an entire week and expecting to make progress
Today I started this workout and my goal is lean body.
Also I need to be good shape. This workout help my goal or not?
Hi Venky, if you eat properly for recovery then yes, this workout will help you with that goal.
Everything nutrition related about building mass can be found at the link below.
PS - Questions have to be approved before they get seen on the page. So, you can just send the question once. We will see it.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
Thanks.Can you advise diet plan.
I am nearing this 10 week schedule, ehat to do next. I have already done 16 week schedule before this
That is determined by your new goals, Adi. This link may be able to help you find a new program.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Do the same exercises for 10 weeks your muscles will catch on to that and he won't respond
Not necessarily, Alex. If you were to repeat the program for upwards of six months or longer, then perhaps. However, you can do another rep or two per set or add weight when needed and still see benefits.
Thanks
6 exercises, 16 sets, 60 reps for shoulders? I understand wanting to hit all 3 heads, but wow, talk about a trip to Ortho for a shoulder rebuild… unless you’re not pushing the effort level.
What is the tempo for lifting during this program? Is it a two count up and two count down? Thank you
Hi Tom, I don't believe tempo was covered, but that definitely works. I do suggest a brief pause at the stretched portion of each movement when possible because that has recently been shown to help with hypertrophy. We may cover this in a future article soon, so stay tuned!
Thanks for reading M&S!
Whats the difference between increasing the weight with each set vs keeping the weight same for all the sets? Thanks.
Hey Sid, if strength is a priority, then you want to go from lighter to heavier on each set. The first two sets will prime you for the final one, where you go all out to failure.
Same weights will just provide consistent levels of resistance. You should use a weight that gets you close to failure, but you should have a rep or two left in you at the end. Both ways work for mass, it is just a matter of preference.
Is this work out program suitable for females looking to gain strength? If not, anyone you recommend? Preferably looking for 4/5 day split
Hey Vickie, I looked this over, and I think females that want to get stronger would be fine taking this on. If you choose to do so, I hope you will share your results.
Is this recommended for females looking to increase strength? If not, best workout recommendation for that?
Hi Vickie, women can absolutely do this program with no modifications. Go for it, and please let us know how it helps you if you do.
Thanks for reading M&S!
When to do Abs and what exercises ?
Solid question, Marco. I would suggest training abs at the beginning of any workout in the week, and you can find many of our best workouts at the link below.
https://www.muscleandstrength.com/workouts/abs