10 Week Mass Building Routine
Description:
The 10 Week Mass Building Routine is great for packing on serious muscle in a short time. This routine will have you work out each muscle group hard once a week using primarily compound exercises. You will train on a 4 day split, resting on Wednesday and the weekends. When you are trying to build muscle with a mass building routine like this make sure to eat BIG. Big meals 5-6 times a day.
Routine Summary:
Training Level: Advanced
Main Goal: Build Muscle
Days Per Week: 4 Day Split
Workout Notes:
- Before starting the workout warmup for 5 minutes and stretch for 10.
- Short rest periods of 1 minute or less between sets.
- For best results check out our protein and creatine supplements!
| Monday - Chest/Triceps | ||
|---|---|---|
| Chest Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10,8,8,6 |
| Incline Bench Press | 3 | 8,6,6 |
| Decline Bench Press | 3 | 8,8,6 |
| Push-Up Feet Elevated | 3 | 10-15 |
| Tricep Exercise | Sets | Reps |
| EZ Bar Skullcrusher | 4 | 10,8,8,6 |
| Close Grip Bench Press | 3 | 8 |
| Tricep Dips | 3 | 10 |
| Tuesday - Back & Biceps | ||
|---|---|---|
| Back Exercise | Sets | Reps |
| Pull up Neutral | 2 | 8 |
| Lat Pull-Down (pronated) | 2 | 8 |
| Seated Row (Neutral Grip) | 2 | 8 |
| Inverted Row | 3 | 8 |
| Bicep Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8,8,6 |
| EZ Bar Curl | 3 | 8 |
| Hammer Preacher Curl | 3 | 8,8,6 |
| Incline Dumbbell Curl | 3 | 12 |
| Concentration Curl | 2 | 10 |
| Thursday - Shoulders | ||
|---|---|---|
| Shoulder Exercise | Sets | Reps |
| Military Press | 3 | 10 |
| Bent Over Dumbbell Reverse Fly | 3 | 8-10 |
| Seated Arnold Press | 2 | 10 |
| Lateral Side Raises | 2 | 10 |
| Dumbbell Front Raises | 2 | 10 |
| Friday - Legs | ||
|---|---|---|
| Leg Exercise | Sets | Reps |
| Squat | 5 | 10,8,8,6,4 |
| Leg Extension | 3 | 12 |
| Leg Curls | 3 | 12 |
| Standing Calf Raises | 4 | 10 |
| Sitting Calf Raises | 2 | 10 |
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