10-Week Mass Building Program: Gain Muscle & Strength

Written By: Maxence Cote

Updated: Jan 15, 2025

Workout Types

Strength Training
Muscle Building
Progressive Plan

Equipment Needed

Dumbbells
Bench
Cable Machine (Optional)
Mat

Workout Summary

Main Goal: Build Muscle Mass
Workout Type: Progressive Routine
Program Duration: 10 Weeks
Training Level: Beginner to Intermediate

Overview

This 10-week program is designed to maximize muscle growth and strength gains using dumbbells and a progressive overload approach. Each week focuses on structured, full-body workouts with targeted muscle activation. Stick to this plan, stay consistent, and fuel your body with proper nutrition. You’ll see visible changes in size, strength, and overall fitness.

10-Week Mass Building Program: Gain Muscle & Strength

Frequently Asked Questions

Is this plan beginner-friendly?

Yes! Start with lighter weights and fewer sets if you’re new.

Can I follow this plan at home?

Yes, with dumbbells and a mat, you can adapt it to home workouts.

When will I see results?

You’ll notice strength gains within 2-4 weeks. Muscle definition may take longer depending on your diet and consistency.

What should I eat?

Focus on a high-protein diet with balanced carbs and fats to fuel muscle growth.

Can I add more cardio?

Yes, add light cardio after workouts or on rest days if desired.