10 Week Mass Building Workout Program

 

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Perfect Beginner Back Routine | 10 Week Mass Gain Program

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12 Week Workout Plan Weeks 1-3

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BEST PROGRAM to Improve Strength & Build Muscle

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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. 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.

Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. It’s time to get started on your next 10 pounds. Weeks 1-2: Heavy Hitter.

The first two weeks of the program are all about lifting heavy with mass-building compound exercises. 10 WEEK MASS BUILDING PROGRAM. Monday Chest & Triceps. Exercise Sets Reps Chest.

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. Triceps. Tricep Extension 4 10, 8, 8, 6* Tricep Dip 3 10 Tricep Bench Dip 3 8. *Add more weight for each set. 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. 10 weeks is 70 days. Basically, you’ll be adding a deck’s worth of muscle mass every 4.4 days. A late beginner who has added some muscle mass, but not an exceptional amount, might “only” be adding a deck’s worth of mass every 6 to 7 days.

So to recap, here are the expectations during the coming 10 week. This 12 Week Mass Building Transformation Workout Plan is the most direct, comprehensive and downright brutal strength program for targeted muscle growth. But one thing everyone can do to maximize your ability to build mass is to select the right exercises—the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive. Mass Moves Routine. You will only be lifting three days per week. (Yes, only three days per week.

Phase I: Mass and Strength Gains (weeks 1-4); Phase II: Muscle Mass and Definition (weeks 5-8); Phase I: Mass and Strength Workouts (Weeks 1-4) Your first 4 weeks are going to be all about building a solid foundation of mass and strength.Whether you’re new to bodybuilding or you’ve been in this game for a while, these workouts will simply help you pack. As with training, you will need to stay consistent with the eating plan as well. A good day or two each week won’t cut it. If you want to pack on some serious muscle, every day counts.

Sample Basic Workout Plan for Muscle Mass. Let’s take a look at what it. So, to ensure we get huge with this workout program, every three weeks you’ll add 2 reps to each set of each exercise.

At the start of the workout program, you’ll be performing 3 sets of 6, by the end of the 12 weeks, you should be performing 3 sets of 12 for each exercise in this workout routine.

List of related literature:

For the next three months or so, I would round out the routine so that the exercises would be better balanced between weak and strong parts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Split routine, three to five exercises per muscle group (four to five sets of 10 to 12 repetitions) using a 5to 6-day per-week regimen.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Here’s what you’re going to do: on days 1, 3, and 5 (for example, Monday, Wednesday, and Friday), perform compound lifts with low to moderate rep ranges (1 to 10 reps) and more rest time between sets (3 minutes).

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

• In the Strength Training Block (weeks 3-4), each day you’ll do four different exercises, 3 sets of 6-12 reps for each, at 3-minute intervals.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

In this type of structure the workouts are on unspecified days; that is, the rest day is not the same each week.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Perform one set of 8–10 repetitions for each major muscle group 2–3 times/week with a day of rest between each workout.

“Essentials of Cardiopulmonary Physical Therapy E-Book” by Ellen Hillegass, H. Steven Sadowsky
from Essentials of Cardiopulmonary Physical Therapy E-Book
by Ellen Hillegass, H. Steven Sadowsky
Elsevier Health Sciences, 2010

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

For example, table 2.5 outlines a nine-week strength cycle for the bench press exercise.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

To achieve this look, training transitioned from three weekly full-body workouts to five to six days a week training a single body part daily with high training volumes.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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18 comments

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  • As expert, I’m sure Custokebon Secrets is good way to lost a ton of weight. Why don’t you give it a shot? maybe it’ll work for you too.

  • I read plenty of good opinions on the internet about how Custokebon Secrets can help you lost lots of fat. Has anyone tried using this popular fat burn method?

  • I have always linked word ‘diet’ with starvation, until I discoverd website NextLevelDiet. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • “I can’t spell push, I keep forgetting about the s”. I kept starring at the PUH when you first starting writing, also tertary needs an “i” tertiary. Other than that, keep up the good work!

  • He seems like a nice guy to have around. I hate those muscle idiots who talk trash and do stupid things because they think they can.

  • Firstly, when u weigh urself for first time the scale is on a mat which decreases ur weight and in the last video it is off the mat which gives u ur actual weight, not denying these results but to gain muscle and no fat it’s been proven a max of 0-0.7 is a max muscle growth per week where u claimed to have gained 9kg in 4weeks, obviously muscle memory has played its part for u but tbh u should be explaining these factors before tryna sell a workout routine and then later those people see no results

  • Always aspired to transform my body. I have an athletic body but I’ve really struggled with my self image. All I’ve ever heard is if you want it you just gotta start. Like right now. So I went to the store to night and got my food prep ready and I’ll be starting this tomorrow. I’m ready for this change. In my mind there’s no option to fail. Just doing it.

  • My friend laughed when I told them I was going to reduce weight with just implementing Custokebon Secrets, but after I showed them awesome results right after I used it they are begging me to tell them about it. Of course I won’t tell them the details about this diet plan, lol

  • When it comes to eating healthy, you must never fall victim to modern fad diets. Extreme diet plans are a threat for your health, especially ones that seriously restrict your everyday nutritionary intake. Many of these fad diets work for a short period of time and then the benefits decrease after a while. You should check out Custokebon Secrets on the google search engine since it is not just another fad diet where you starve yourself.

  • 2014, Damn I am way behind. Literally just discovered this channel last week and I love it. You guys are brilliant. Well done on all you do and all you have achieved and of course, all the people you help with your free content. I’m heading over to your website now to get a program I can do in my garage. If I do it justice I might even by a t-shirt in 12 weeks as a BUFF DUDE:)

  • Wish I had money to buy your program. About 7 months ago I was 185-190 and lost abt 45pounds in that 6 months I’ve been trying to put muscle on and been working out ever since I started my diet but I feel like I’m not making any progress with muscle mass after I lost my weight I still have somewhat of a little belly and really been trying to build my abs for the last 3 months but look the same. I’m starting to eat more carbs that might be why I having been putting muscle on bc I was stuck on the Keto diet and refused carbs but know I’m eating carbs trying to get bigger in every part.

  • Wtf, “6-week mass training program” in 5 mins.

    This video sucks. Shares nothing. Teaches nothing. Learn nothing.

    It shows this random footage. Random shit. Thanks

  • +Buff Dudes How much weight should I be lifting during there exercises? Im 76.2kg and 21 years old. Just finished the 5 x 5 workout and starting in the 12 week plan

  • is there a reasson i noticed you guys dont do complete movements? like pull ups for example you dont go all the way down, preacher curls dont go all the way down, and a few other ones i noticed

  • Push Primarily chest with some tricep
    Pull Width of back wise pulldown movements
    LegsPrimary glutes, squats and some hamstrings
    PushPrimary shoulder with some tricep and lil chest
    PullBack thickness, row movements
    LegsQuad focus

    •always calves on leg day

    Every workout will follow this order

    (3 warm up sets them 4X6-10) 1-Primary movement (main movement like bench, Db bench)

    (4X8-12) 2-Compound or isolation movement(like flies)

    (4X6-10) 3Tertiary movementCompound movement with goal of adding strength and mass (Flat bench press)

    (4X10-15)4Accessory movement with goal of adding size by providing adequate training volume to achieve hypertrophy (push ups, Tricep pull downs)

  • Weeks 1-3

    Long rest (60-90 secs) compound

    Shorter (30-60)for isolation

    Monday chest and triceps:
    -incline dumbbell press 15,12,10,8 (or reverse pyramid)
    -Hammer strength or regular bench 12,10,8,8 (or reverse)
    -Incline dumbbell fly 4×10
    -Chest dips 4×15
    -standing French press 4×12
    -dumbbell kick back 3×10

    Tuesday Back and biceps:
    -Deadlifts 20,15,12,10 (Or reverse)
    -pull ups 4×12
    -Single arm dumbbell row 4×10
    -Underhand barbell row 12,10,8,8
    -Incline dumbbell curl 3×10
    -preacher curl 3×10

    Wednesday legs and calves
    -squats 15,12,10,8 (or rpt)
    -Lunges 3×10 each way
    -leg press 12,10,8,8
    -Standing leg curls 4×12
    -Calf raise 5×15

    Thursday shoulders and traps
    -overhead press 15,12,10,8 (or rpt)
    -upright row 12,10,8,8
    -Dumbbell lateral raise 4×10
    -Face pulls rope 4×12
    -Barbell shrugs 5×12

  • Brian you’re like an addict who keeps telling me your gonna attend the AA meetings every Tuesday and Thursday for the last couple of months and you say you wanna change your life but you keep relapsing lol love your videos though keep posting

  • 135lbs? Bro your scale must be broken… I look half your size and I weight 140. Not to mention 20 pounds in 1 single month is absolutely ridiculous. I call bullshit tbh