So you want lean muscle, not just bulk that disappears the moment you slack off? Good call. Too many lifters chase size and end up looking puffy with zero definition. That’s where a smart plan like this 10 week Muscle Mania workout comes in. This program is all about clean, quality muscle you can actually see, not just more weight on the scale. It combines strength, hypertrophy, and just enough conditioning to keep you lean while your shirts start fitting tighter in the right spots.
If you’ve been stuck doing random workouts or repeating the same 3-day bro split for ages, this is your sign to switch it up.
Why This 10 Week Program Works
The secret sauce is the balance. You can’t just lift heavy every day and expect to stay lean. And you can’t just do high reps and ignore your big lifts either. This plan mixes both: you’ll train compound lifts heavy enough to build strength but hit your muscles with enough reps and smart accessories to make them grow.
On top of that, we sneak in conditioning finishers or short cardio so you’re not gasping for air when you walk up the stairs. You’ll build lean muscle, get stronger, and stay in shape.
Who Should Try This?
If you’ve been lifting for at least 6 months and know how to squat, deadlift, bench, and row properly, you’re good to go. If you’re brand new, spend some more time nailing your form before diving into a 10 week commitment like this.
It’s perfect if you want:
- Visible muscle without the bloat
- Better strength and endurance
- A routine that keeps you accountable
- Real structure that still leaves room for life outside the gym
How It’s Structured
- Duration: 10 weeks
- Workouts per week: 4 or 5, depending on your recovery
- Focus: Build muscle, stay lean, get strong
- Split: Upper/Lower + Conditioning
Here’s a sample breakdown:
- Monday: Upper Body Heavy
- Tuesday: Lower Body Heavy
- Wednesday: Rest or Active Recovery
- Thursday: Upper Body Volume + Conditioning
- Friday: Lower Body Volume + Abs
- Saturday: Optional Conditioning or Mobility
- Sunday: Rest
If you feel run down, skip the Saturday session and stretch instead. It’s better to recover than to overdo it.
Let’s Talk Workouts
Monday: Upper Body Heavy
- Bench Press
- 5 sets of 5 reps
- Rest 2-3 min
- Weighted Pull-Ups
- 4 sets of 6 reps
- Rest 2 min
- Standing Military Press
- 4 sets of 5 reps
- Rest 2 min
- Bent Over Barbell Row
- 4 sets of 6 reps
- Rest 2 min
- Triceps Rope Pushdown
- 3 sets of 8 reps
- Rest 90 sec
You’re hitting the big movers first. Keep the form tight. Pull and push evenly.
Tuesday: Lower Body Heavy
- Back Squat
- 5 sets of 5 reps
- Rest 3 min
- Deadlift
- 3 sets of 5 reps
- Rest 3 min
- Walking Lunges
- 3 sets of 8 reps per leg
- Rest 2 min
- Leg Curl
- 3 sets of 10 reps
- Rest 90 sec
- Standing Calf Raises
- 3 sets of 12 reps
Heavy days build that raw strength foundation. Take your time between sets here.
Thursday: Upper Body Volume + Conditioning
- Incline Dumbbell Press
- 4 sets of 8 reps
- Rest 90 sec
- Chin Ups
- 4 sets to failure
- Rest 90 sec
- Seated Dumbbell Shoulder Press
- 4 sets of 10 reps
- Rest 90 sec
- Chest Supported Dumbbell Row
- 4 sets of 10 reps
- Rest 90 sec
- EZ Bar Curl
- 3 sets of 12 reps
Conditioning Finisher:
- 10 min EMOM (every minute on the minute)
- 5 burpees + 5 push-ups + 10 mountain climbers
Keeps the heart rate up and burns some extra calories without killing your muscles.
Friday: Lower Body Volume + Abs
- Front Squat
- 4 sets of 8 reps
- Rest 2 min
- Romanian Deadlift
- 4 sets of 8 reps
- Rest 2 min
- Leg Press
- 3 sets of 12 reps
- Rest 90 sec
- Leg Extension
- 3 sets of 12 reps
- Rest 90 sec
- Plank
- 3 sets, hold 1 min
- Hanging Leg Raises
- 3 sets to failure
Volume day finishes the week strong. Focus on mind-muscle connection here.
Saturday: Optional Conditioning
If you feel up for it, add a short HIIT session or steady state cardio. Ideas:
- 20 min on a rowing machine
- 5 rounds of sled pushes
- 30 min brisk walk
Or just do yoga, mobility work, or a deep stretch session.
How To Make It Work
1. Keep The Rest Honest
Don’t turn this into a social hour. Use a timer if needed. Short rests on volume days, longer rests on heavy lifts.
2. Progress Gradually
Try adding 5 pounds a week to your big lifts if you hit all reps with clean form. For accessory lifts, add a rep or slight weight bump every other week.
3. Eat For Lean Gainz
A tiny surplus is enough. Think 200-300 extra calories daily over maintenance. Nail your protein, aim for 1g per pound of bodyweight. Eat clean carbs to fuel your lifts and get enough healthy fats to keep hormones happy.
4. Sleep Like You Mean It
All the training in the world means nothing if you’re surviving on 4 hours of sleep. Aim for 7-8 hours minimum.
5. Stay Consistent
This plan works if you do. Missed workouts or sloppy effort won’t cut it. It’s only 10 weeks — dial in for the stretch.
Common Mistakes To Dodge
- Chasing Weight Over Form: Ego lifting never works long term. Quality beats weight jumps.
- Skipping Conditioning: The finishers and light cardio keep you lean. Don’t skip them.
- Not Tracking Progress: Keep a log. If you’re not tracking, you’re guessing.
- Eating Too Dirty: A surplus doesn’t mean pizza 5 nights a week.
After 10 Weeks
At the end, you should be noticeably leaner, stronger, and thicker where it counts. Take a week to deload — cut weights by 50 percent, keep moving, but don’t crush yourself. Then, either run the program again with new numbers or switch to a more specific goal like cutting or peaking for a strength test.
Final Words
The Muscle Mania 10 Week Workout is your no-nonsense plan to carve out muscle you can keep. No shortcuts, no silly gimmicks, just consistent, smart lifting with the right balance of heavy work, volume, and conditioning.
