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10 WEEK MASS BUILDING PROGRAM
Bulking
Intermediate
Machine strength
Plan Details
The 10 WEEK MASS BUILDING PROGRAM routine by Iy4loo is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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 exercises.
Routine detail
Mon
Chest & Triceps
Est. 39 min
8 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Barbell Incline Bench Press
3 Sets x 8,8,6 Reps
Barbell Decline Bench Press
3 Sets x 8,8,6 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10,8,8,6 Reps
Dip
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Tue
Back & Biceps
Est. 43 min
9 exercises
Barbell Deadlift
5 Sets x 10,8,8,6,4 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
2 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10,10,8 Reps
Barbell Curl
3 Sets x 8,8,6 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8,8,6 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Wed
Legs
Est. 53 min
9 exercises
Band Squat
5 Sets x 10,8,8,6,4 Reps
Hack Squat
3 Sets x 8,8,6 Reps
Machine Leg Press
3 Sets x 10,8,8 Reps
Machine Leg Extension
3 Sets x 8,8,6 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8,8,6 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Thu
Shoulders & Forearms
Est. 48 min
8 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Fri
Legs
Est. 53 min
9 exercises
Band Squat
5 Sets x 10,8,8,6,4 Reps
Hack Squat
3 Sets x 8,8,6 Reps
Machine Leg Press
3 Sets x 10,8,8 Reps
Machine Leg Extension
3 Sets x 8,8,6 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8,8,6 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
