10-Week Mass Builder
A heavy, high-intensity 10‑week program designed to pack serious muscle onto experienced lifters.
Professional
Build Muscle
4 days/week
Gym
For Men
10 Weeks
Description
If you’re an experienced lifter looking to add serious size, this 10‑week muscle‑building program is built for you. The focus is simple: train hard, lift heavy, and push each major muscle group with real intensity. Every week you’ll attack specific body parts with challenging sessions designed to stimulate maximum growth.
The program runs on a four‑day training split that gives each muscle group the attention it needs while still allowing enough recovery for growth. Expect heavy compound lifts, focused isolation work, and workouts that demand effort. You should aim to progressively increase the weight whenever possible while maintaining clean form and strong control through every rep.
Important Notice
On the shoulder and forearm training day, you can perform dumbbell shrugs and dumbbell upright rows as a superset.
Workout Plan
1
2
3
4
5
6
7
8
Back & Biceps
1
2
3
4
5
6
7
8
9
Rest / Cardio
Rest Day
Take this day to rest and recover. Your muscles grow during rest!
1
2
3
4
5
6
7
8
Leg Day
1
2
3
4
5
