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10-Week Mass Builder

10-Week Mass Builder

Advanced Muscle building Gym Men

A heavy, high-intensity 10‑week program designed to pack serious muscle onto experienced lifters.

Length: 10 weeks
Days a week: 4
Session length: 40 to 64 min
Equipment: Bench, Barbell, Dumbbell
Exercises: 30 across 4 workout days
In the app: Free routine web version free to read

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The plan

Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.

10‑Week Muscle Building Split

Chest & Triceps 8 exercises

Back & Biceps 9 exercises

Rest / Cardio — No exercises listed for this day yet

Shoulders & Forearms 8 exercises

Leg Day 5 exercises

About this routine

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.

Rest periods should typically fall between 60 and 90 seconds between sets. This keeps the intensity high while giving your muscles enough recovery to perform well on the next set. Stay hydrated throughout your sessions and don’t rush your warm‑ups—strong lifts start with properly prepared joints and muscles.

Nutrition is a huge part of making this program work. Prioritize high‑quality protein sources like lean meat, eggs, fish, and protein shakes. Pair that with complex carbs such as rice, oats, potatoes, and whole grains to fuel your workouts, plus healthy fats from foods like nuts, olive oil, and avocado. Many lifters also benefit from a basic supplement stack such as whey protein post‑workout and creatine monohydrate daily to support strength and recovery.

You may start noticing strength improvements and visual changes within the first 4–6 weeks, but the real transformation comes from staying consistent all the way through the full 10 weeks. Show up, lift heavy, recover properly, and let the results stack up week after week.