Workout Plan
Duration: 10 weeks
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 be eating BIG. Big meals, at least 5 times a day.
Monday – Chest and Triceps
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Barbell Bench Press | 4 | 10, 8, 8, 6 | Chest |
 | Incline Bench Press | 3 | 8, 8, 6 | Chest |
 | Decline Bench Press | 3 | 8, 8, 6 | Chest |
 | Dumbbell Flys | 2 | 10 | Chest |
 | Dumbbell Pullover | 2 | 8 | Chest |
 | Tricep Extension | 4 | 10, 8, 8, 6 (adding weight) | Triceps |
 | Tricep Dip | 3 | 10 | Triceps |
 | Tricep Bench Dip | 3 | 8 | Triceps |
Tuesday – Back and Biceps
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Deadlift | 5 | 10, 8, 8, 6, 4 | Hamstrings |
 | Chin Up | 2 | 8 | Lats |
 | One Arm Dumbbell Row (LEFT AND RIGHT) | 3 | 8 | Upper Back |
 | Seated Row | 2 | 8 | Upper Back |
 | Close Grip Lat Pull Down | 3 | 10, 10, 8 | Lats |
 | Standing Barbell Curl | 3 | 8, 8, 6 | Biceps |
 | Close Grip Preacher Curl | 3 | 8, 8, 6 | Biceps |
 | Incline Dumbbell Curl | 2 | 12-14 | Biceps |
 | Concentration Curl (LEFT AND RIGHT) | 2 | 10 | Biceps |
Wednesday – Rest Day/Cardio
Rest and optional cardio exercises.
Thursday – Shoulders and Forearms
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Machine Shoulder Press | 3 | 10 | Shoulders |
 | Dumbbell Reverse Fly | 3 | 8-10 | Shoulders |
 | Military Press | 4 | 10 | Shoulders |
 | Dumbbell Lateral Raise | 2 | 10 | Shoulders |
 | Dumbbell Shrugs | 2 | 10 | Traps |
 | Upright Row | 2 | 10 | Traps |
 | Wrist Extension Barbell | 4 | 10 | Forearms |
 | Barbell Wrist Curl | 4 | 10 | Forearms |
Friday – Legs
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Squat | 5 | 10, 8, 8, 6, 4 | Quads |
 | Leg Extension | 3 | 12 | Quads |
 | Leg Curl | 3 | 12 | Hamstrings |
 | Standing Calf Raise | 4 | 12 | Calves |
 | Seated Calf Raise | 2 | 12 | Calves |
Please note that this is a sample schedule and you can adjust it based on your own preferences and fitness level. It’s important to consult with a qualified fitness professional before starting any new exercise program.
