10 WEEK MASS BUILDING PROGRAM - JEFIT

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10 WEEK MASS BUILDING PROGRAM - JEFIT

10 WEEK MASS BUILDING PROGRAM banner

10 WEEK MASS BUILDING PROGRAM

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The 10 WEEK MASS BUILDING PROGRAM routine by migueenciso 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. 0 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10,8,8,6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8,8,6 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8,8,6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

2 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

2 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10,8,8,6 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Tue

Back & Biceps

Est. 0 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10,8,8,6,4 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

2 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

2 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10,10,8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8,8,6 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 8,8,6 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

2 Sets x 10 Reps

Wed

Legs

Est. 0 min

9 exercises

Band Squat Demonstration

Band Squat

5 Sets x 10,8,8,6,4 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 8,8,6 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10,8,8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8,8,6 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8,8,6 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Thu

Shoulders & Forearms

Est. 0 min

8 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 10 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

2 Sets x 10 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 10 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

4 Sets x 10 Reps

Fri

Glutes and Abs

Est. 0 min

7 exercises

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 8 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 8 Reps

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 8 Reps