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10 Weeks to Serious Size

10 Weeks to Serious Size

Advanced Muscle building Gym Men

A brutal 10‑week muscle‑building plan where each muscle group gets hammered once per week for maximum growth.

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.

Chest & Triceps 8 exercises

Back & Biceps 9 exercises

Shoulders & Forearms 8 exercises

Leg Day 5 exercises

About this routine

If you're chasing serious size, this program is built for you. Over the next 10 weeks you'll train with high intensity and heavy volume, hitting each major muscle group once per week with a focused, all‑out session designed to push growth.

You’ll train four days per week in the gym. Each workout is dedicated to a specific group of muscles so you can bring maximum effort and really fatigue the target area. Expect tough sessions, heavy lifts, and that deep muscle pump that tells you the work is getting done. Monday, Thursday, and Friday are rest days so your body can fully recover and rebuild stronger.

Because the workouts are intense, recovery and nutrition matter just as much as the training itself. Eat big and eat smart. Aim for around five meals per day with a strong focus on protein—think lean meats, eggs, fish, dairy, and other high‑quality protein sources. Pair that with solid carbs and healthy fats to keep your energy high and your muscles fueled.

Hydration is key. Drink plenty of water throughout the day, especially around your workouts. During training, keep your rest periods around 60–90 seconds between sets so you can recover enough to push hard again without losing intensity.

Recommended supplements for this program include 100% whey protein to help you hit your daily protein targets, a mass gainer if you struggle to eat enough calories, creatine monohydrate for strength and performance, fish oil for recovery and joint support, and a daily multivitamin to cover your nutritional bases.

Stick with the plan, train hard, and stay consistent. Many lifters start noticing strength and size improvements around weeks 4–6, but the real payoff comes when you complete the full 10 weeks.