Mass Building Program

This workout is designed to increase your muscle mass as much as possible in 10 weeks.
Works each muscle group hard once per week using mostly heavy compound ex

Main Goal: Build Muscle
Training Level: Advanced
Program Duration: 10 Weeks
Days Per Week: 4 Days
Time Per Workout: 50 Mins
Equipment: Barbell, Bodyweight,
Dumbbells, Machines.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Incline Bench Press (Barbell)

Decline Bench Press (Barbell)

Chest Fly (Dumbbell)

Pullover (Dumbbell)

Tricep Extension (Cable)

Dip (Weighted)

Dip (Bodyweight)

Chest & Triceps

Deadlift (Barbell)

Pull-Up (Bodyweight)

Single Arm High Row (Cable)

Seated Wide-Grip Row (Cable)

Lat Pulldown (Close Grip)

Bicep Curl (Barbell)

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Concentration Curl

Cardio

Back & Biceps

Shoulder Press (Machine)

Rear Delt Fly (Machine)

Wrist Curls

Reverse Wrist Curl (Barbell)

Shoulders & Forearms

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Single Leg Press

Leg Extension

Standing Calf Raise

Seated Calf Raise

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Lying Leg Curl

Leg Curl

Single Leg Romanian Deadlift

Legs (Hamstring Focused)

Legs (Quad Focused)

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