Contents
10 week weight training program
Primary goal: gaining muscle mass
A type: split
Preparation level: medium, high
Number of workouts per week: 4
Necessary equipment: barbell, dumbbells, exercise equipment
Audience: men and women
Here is a workout program aimed at maximizing muscle gain in 10 weeks.
Program description
This is a simple and effective 10 week training program consisting of 4 days and designed for maximum muscle growth. Each muscle group is mainly worked out once a week.
To achieve the optimal effect of the program, it is recommended to eat high-calorie food at least 5 times a day.
Monday: chest and triceps
4 approach to 10, 8, 8, 6 repetitions
3 approach to 8, 8, 6 repetitions
3 approach to 8, 8, 6 repetitions
2 approach to 10 repetitions
2 approach to 8 repetitions
4 approach to 10, 8, 8, 6 repetitions
3 approach to 10 repetitions
3 approach to 8 repetitions
Tuesday: back and biceps
2 approach to 8 repetitions
3 approach to 8 repetitions
2 approach to 8 repetitions
2 approach to 8 repetitions
3 approach to 10, 10, 8 repetitions
3 approach to 8, 8, 6 repetitions
3 approach to 8, 8, 6 repetitions
2 approach to 12 repetitions
2 approach to 10 repetitions
Wednesday: rest / cardio
Thursday: shoulders and forearms
3 approach to 10 repetitions
3 approach to 10 repetitions
4 approach to 10 repetitions
2 approach to 10 repetitions
2 approach to 10 repetitions
2 approach to 10 repetitions
4 approach to 10 repetitions
4 approach to 10 repetitions
Friday: legs
5 approaches to 10, 8, 8, 6, 4 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
4 approach to 12 repetitions
2 approach to 12 repetitions
Saturday / Sunday: rest
Use as much weight as you can for the specified number of reps when exercising, but try to avoid.
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