10 Week Mass Building Program
Bulking
Intermediate
Barbell
Plan Details
The 10 Week Mass Building Program routine by Daffo is a 7 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
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Straight Bar Tricep Extension
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Tue
Back & Biceps
Est. 0 min
9 exercises
Barbell Deadlift
5 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Wed
OFF
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders & Forearms
Est. 0 min
8 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 9 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 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
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Fri
Legs
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 9 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Sat
OFF
Est. 0 min
0 exercises
This day is empty
Sun
OFF
Est. 0 min
0 exercises
This day is empty
