If you want to add good quality muscle on your body fast then you need to get your mind-set right so that you are able to get what is required done. The first thing you need is a plan that has proven itself to work for thousands if not millions of people all over the world.

A few basic pints will be discussed before the listing of the recommended program below. It depends on how long you have been training and if you already have muscle on your body that you got from lift weights. But the program listed below can apply to anyone who has been training for only a few months.

What is listed below is a 10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.

Monday - Chest and Triceps
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Fly 2 10
Dumbbell Pullover 2 8
Triceps Extension 4 10, 8, 8, 6 adding weight
Triceps Dip 3 10
Triceps Bench Dip 3 8

Tuesday - Back and Biceps
Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10

WEDNESDAY - REST DAY/CARDIO

Thursday - Shoulders and Forearms
Exercise Sets Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Dumbbell shrugs and upright row can be super-setted.

Friday - Legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Standing Calf Raise 4 12
Seated calf Raise 2 12

WEEKEND - REST TIME

For more information go to Gain 5 Pounds of Muscle in 2 Weeks

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