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10 WEEK MASS BUILDING PROGRAM

This workout is designed to increase your
muscle mass as much as possible in 10 weeks. Main Goal: Build Muscle Time Per WorkoUt: 90 Mins
Works each muscle group hard once per week Training Level: Advanced EqUipment: Barbell, Bodyweight,
using mostly heavy compound exercises.
Program DUration: 12 Weeks Dumbbells, Machines
Link to WorkoUt: https://www.MUSCleandstrength.com/ Days Per Week: 6 Days AUthor : Compiled by Khuu Vi
workOUts/10-week-mass- BUilding-program.html

Monday - Chest & Triceps

Exercise Sets Reps
Chest
Barbell Bench Press 3 12,12,10

Dumbell Bench Press 4 12,12,10,10

Dumbell Incline Bench Press 4 12,12,10,10

Machine Flys 3 12,8,8

Barbell Incline Bench Press 3 Light 10,10,8

Decline Bench Press 3 10,10,8
Triceps
Cable one arm reverse 3 12,12,10

Tricep Pushdown 3 12,12,10

*Add more weight for each set.

Tuesday - Back & Biceps

Exercise Sets Reps
Back
Option 1 3 12,12,10
Smith machine row
Dumbbell rows 3 12,12,10
Incline dumbbell/kettlebell row 4 12,12,10,10

Close Seated Row 3 12,10,10

Option 2 4 12,12,10,10
Close – Wide Grip Lat Pulldown 3 12,10,8
Straight arm pulldown 3 12,10,8
Hammer strength high row 3 12,10,8
Trap ( Light ) Both 3 12,10,8
Biceps
Option 1
Ab Wheel – Plank - Obliques 3 12,10

Option 2 3 12-10
Standing Barbell Curl - Close Grip Curl
Incline Dumbbell Curl - Concentration Curl

Thursday - Shoulders & Forearms (Ebook)

Exercise Sets Reps
Forearms
Standing Wrist Curl vs Behind The Back x2 4 30

Barbell Reverse Wrist Curls - Dumbell Wrist 3 15

Extension 10
Calves x 2 3

Friday - Legs
Exercise Sets Reps
Legs
Deadlift-Rack pulls 3 12, 8, 8
Squat 3 12, 8, 8
Hamstring Curl - Bulgarian Split Squat 4 12
Ab Wheel 3 12

Glutes Ham Raise – Hip Thurst 3 12

Calves
Standing Calf Raise 4 12

Seated Calf Raise 2 12