The Ultimate 10 Week Mass Building Program

by | Dec 26, 2014

Saying you’re a “hard-gainer” is a cop out. You can gain muscle if you eat more and recover better, and we’ll bet anything it’s the lack of those two things that’s holding you back 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.

mass gainer

Week 1-10

[restabs alignment=”osc-tabs-left” responsive=”false” text=”More”]
[restab title=”Day-1″ active=”active”]

Exercise Sets Reps/Time
Barbell Bench Press 3 10, 8, 6
Incline Bench Press 2  8, 6
Decline Bench Press 2  8, 6
Dumbbell Flys / Pecdeck Flys 2 10
Front Press 2 8, 6
Side Raises / bend over  raises 2 8, 6
Tricep Extension 2 10, 8,  adding weight
Tricep Bench Dip 1 8

 [/restab]

[restab title=”Day-2″]

Exercise Sets Reps/Time
Chin Up 3 Capacity reps
Bent Over Barbell Row 2 8
Lat Pull Down 2 8
Standing Barbell Curl 2 8
Squats 3 10, 10, 8
Leg Press 2  8, 6
Leg Curls 2 8, 10
Leg Extension 2 8,10
Calf Raises 2 20

 [/restab]

[restab title=”Day-3 (Rest/Cardio)”]

Rest / Cardio / Abs

[/restab]

[restab title=”Day-4″]

Exercise Sets Reps/Time
Bench Press 3 10
Inclined Bench Press 2 8-10
Parallel Bar dips 2 capacity reps
Military Press 2 10
Chinning 3 Capacity Reps
Ground Pully 2 10
Barbell curls 3 10
Triceps Pully push down 3 10

 [/restab]

[restab title=”Day-5″]

Exercise Sets Reps/Time
Squat 4 10, 8, 8, 6,
Leg Extension 3 12
Leg Curl 3 12
Standing Calf Raise 3 12
Seated calf Raise 2 12

 [/restab]

[restab title=”Day-6 (Rest)”]

Rest  / Cardios / Abs

[/restab]

[restab title=”Day-7 (Rest)”]

Rest

[/restab]

[/restabs]

 

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10 Comments

  1. atul

    very good article

    Reply
  2. Preet

    No abs!!!?..

    Reply
  3. bhanu

    Sir, can you provide split program for shredding(loosing fat)..

    Reply
  4. karan

    sir , i want to ask one more question , what about abs? can i include abs workout in this table.

    Reply
  5. monu

    sr can u tell me in this schedule the exercise of biceps is nothing

    Reply
  6. soumik chatterjee

    3rd class programme schedule…… 4days rest a week, no intense workout,no warm up schedule,leg exercise twice a week……bogus!!!!!

    Reply
    • kundan

      Agreed.. muscles doesn’t fell sore..

      Reply
  7. saurav

    Compound exercises so that maximum stress is put upon multiple musles at tje same time……..enough rest days to recuperate…….splits are made as push pull exercises….nice program for beginners…thank you bbindia team….#gains

    Reply
  8. saurav

    Compound exercises so that maximum stress is put upon multiple musles at the same time……..enough rest days to recuperate…….splits are made as push pull exercises….nice program for beginners…thank you bbindia team….#gains

    Reply
  9. manish chandra

    Is there no method or procedure through which one can develop a good looking body and physique without the use of any supplement.. not even protein shakes?

    Reply

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