10 Weeks to Serious Size
A brutal 10‑week muscle‑building plan where each muscle group gets hammered once per week for maximum growth.
Professional
Build Muscle
4 days/week
Gym
For Men
10 Weeks
Description
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.
Workout Plan
1
2
3
4
5
6
| Set | Reps | Weight |
|---|---|---|
| 1 | 10 | - |
| 2 | 8 | - |
| 3 | 8 | - |
| 4 | 6 | - |
Notes:
Increase weight after each set
7
8
Back & Biceps
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
Leg Day
1
2
3
4
5
