Program
10 Week Mass Building Program
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.
From:
https://www.muscleandstrength.com/workouts/10-week-mass-building-program.html
https://www.muscleandstrength.com/workouts/10-week-mass-building-program.html
Monday - Chest and Triceps
Barbell Bench Press
4 sets - 6-10 reps
Incline Bench Press
3 sets - 6-8 reps
Decline Bench Press
3 sets - 6-8 reps
Dumbbell Fly
2 sets - 10 reps
Dumbbell Pullover
2 sets - 8 reps
Triceps Pushdown
4 sets - 6-10 reps
Weighted Tricep Dips
3 sets - 10 reps
Bench Dip
3 sets - 8 reps
Tuesday - Back and Biceps
Deadlift
5 sets - 4-10 reps
Weighted Chin-Up
2 sets - 8 reps
One Arm Row
3 sets - 8 reps
Straight Back Seated Row
2 sets - 8 reps
Cable Lateral Pulldown with V-bar
3 sets - 8-10 reps
Barbell Curl
3 sets - 6-8 reps
Close Grip Preacher Curl
3 sets - 6-8 reps
Dumbbell Incline Curl
2 sets - 12 reps
Concentration Curl
4 sets - 10 reps
Thursday - Shoulders and Forearms
Smith Seated Shoulder Press
3 sets - 10 reps
Dumbbell Reverse Fly
3 sets - 10 reps
Barbell Standing Military Press
3 sets - 10 reps
Lateral Raise
3 sets - 10 reps
Shrug
3 sets - 10 reps
Upright Row
3 sets - 10 reps
Barbell Standing Back Wrist Curl
3 sets - 10 reps
Wrist Curl
3 sets - 10 reps
Friday - Legs
Full Squat
5 sets - 4-10 reps
Lever Leg Extension
3 sets - 12 reps
Lever Seated Leg Curl
3 sets - 12 reps
Lever Standing Calf Raise
4 sets - 12 reps
Lever Seated Calf Raise
2 sets - 12 reps
Workouts in program
Monday - Chest and Triceps
8 Exercises
Tuesday - Back and Biceps
9 Exercises
Thursday - Shoulders and Forearms
8 Exercises
Friday - Legs
5 Exercises