Fitness Instinct
You can build and get well-toned muscles in 10 weeks! Yep, it doesn’t matter whether you’re a beginner or a gym veteran, you can get shredded muscles by following the right plan.
You don’t have to feel hopeless after trying so many promising methods and supplements and you’re not packing on any decent muscle mass. The problem is that you are bound to fail if you don’t have an effective and well-structured plan that has been tested to work.
We have made it easier for many people who are looking for the ultimate mass building program. Now, you don’t have to worry about the right workouts or patterns to follow. We’ve got you covered.
This 10-week ultimate mass building program is sure to help you build muscle as long as you stick to the plan. You can even run it as many times as you want.
So as a rank beginner, you’ll begin to notice a three pound increase in muscle gains as you follow the plan correctly. But if you’re a more seasoned lifter who desires the best muscle gains, you can get about two pounds of muscle during these 10 weeks workout plan.
Isn’t that great? Let’s take this illustration to understand the impact of this 10-week program. Sixteen three-ounce steaks are equivalent to three-pounds of muscle. Now imagine these steaks to be 16 decks of cards stacked on top of each other. That’s a whole lot of muscle mass accumulation in just 10 weeks.
Remember you have 70 days in 10 weeks. This means that you’ll be adding a deck’s worth of muscle every 4.4 days. But as a late beginner who has already added some muscle mass, you might only be adding a deck’s worth of mass every 6-7 days.
So in summary:
Beginner: you can add up to three-ounce stick or 16 deck cards, that’s equivalent to 2 to 3 pounds of muscles.
Previously slow gaining lifter or slow beginner: You can add up to three-ounce steak or 11 decks of cards. That’s equivalent to 1.5 to 2 pounds of muscle.
Intermediate: You can add three-ounce steak or 5 to 8 deck of cards. That’s equivalent to 1 to 1.5 pounds of muscle.
However, it is important to note that men gain muscles faster than women. But, with a proper diet, every woman can get up to one-third of the gains that men experience.
The 10-week ultimate mass building workout program
In this workout program, you’ll be targeting major muscle groups with heavy work and rest-pause work. And you’ll be lifting four days per week
Heavy work: During this work, you can push each set for as many reps as possible. But as soon as you feel you might not complete the next rep, make sure you stop. You don’t have to overwork yourself; quality is what we are focusing on.
However, you can add weights to the bar when you reach your rep goal. You can also increase the number of reps for each set. And if this total is greater or equal to your rep goal ensure you add weight to the bar on the next exercise session.
Rest-pause work: Do as many reps as your form can carry in a given block of time, and rest as needed. You can add weight to the bar when you’re able to perform the number of reps for that block of time.
However, you don’t have to train to failure. What we’re focusing on is getting your muscle fatigue, and beating it while it’s down. This is an effective way to trigger muscle growth and experience a significant pump.
We are also trying to make every set count. So each set focuses on progressive overload and add reps and weights when possible. This is a basis to support your body to respond and grow.
So if there is no progression, it means there are limited gains.
10-Day mass building workout schedule
Day 1: Lower Body (Part I)
Day 2: Upper Body (Part I)
Day 3: Off
Day 4: Lower Body (Part 1I)
Day 5: Upper Body (Part 1I)
Day 6: Off
Day 7: Off
Pro Tip: Use our TDEE calculator to calculate your Daily Calories for a successful muscle building journey.
Lower Body (Part I)
Seated Calf Raises: 3 sets and 40 reps
Squats- heavy: 4 sets and 35 reps
Reverse Hack Squats: 4 sets and 40 reps
High Box Step Ups- Rest-Pause (3-minute block): 1 set and as many as possible (AMAP) reps
Power Shrugs- Rest-Pause (2-minute block): 1 set and 30 reps
Dumbbell Romanian Deadlifts- Rest-Pause (3-minute block):1 set and 30 reps
Squats: 4 sets and 35 reps
AB Wheel Roll Outs- Reps are per set: 3 sets and 10-15 reps
Upper Body (Part I)
Push-Ups- Rest-Pause (3 minutes): 1 ser and as AMAP reps
Bench Press: 3 sets and 25 reps
Seated Dumbbell Curls: 3 sets and 35 reps
DB Skull crushers- Rest-Pause (3-minute block): 1 set and 40 reps
Seated Overhead Dumbbell Press- Rest-Pause (3-minute block) – 1 set and 40 reps
Seated Cable Rows- Heavy: 3 sets and 35 reps
Seated Dumbbell Curls: 3 sets and 35 reps
Lat Pull Downs- Rest-Pause (3-minute block): 1 set and 40 reps
Lower Body (Part II)
Standing Calf Raises: 3 sets and 40 reps
Leg Extension: 4 sets and 50 reps
Deadlifts- Heavy: 4 reps and 30 sets
Planks: 3 sets and 60-120 secs reps
Leg Press- Rest-Pause (3-minute block): 1 set and 40 reps
Dumbbell Shrugs- Rest-Pause (2-minute block) 1 set and 30 reps
Leg Curls- Rest-Pause (3-minute block): 1 set and 40 reps
Upper Body B (Part II)
Machine Rows- Rest-Pause (3-minute block): 1 set and 40 reps
Inclined Dumbbell Bench Press- Rest-Pause (3-minute block): 1 set and 40 reps
Cable Triceps Extension: 3 sets and 35 reps
Military Press- Heavy: 3 sets and 25 reps
EZ Barbell Curls- Rest-Pause (3-minute block): 1 set and 40 reps
Low Cable Crossovers: 3 sets and 40 reps
Face Pulls- Rest-Pause (3-minute block): 1 set and 40 reps
[Related Reading: 10 Week Ultimate Fat Loss Workout & Diet Program]
