Here's a 10-week mass building program that you can follow:
Week 1-2: Foundation
Focus on compound movements such as squats, deadlifts, bench press, rows, and overhead press
Aim for 3-4 sets of 6-8 reps with a weight that challenges you
Rest for 2-3 minutes between sets
Use progressive overload, increasing the weight each week
Week 3-4: Hypertrophy
Incorporate more isolation exercises such as bicep curls, tricep extensions, and lateral raises
Aim for 3-4 sets of 8-12 reps with a weight that challenges you
Rest for 60-90 seconds between sets
Focus on squeezing the muscle at the top of the movement
Week 5-6: Strength
Focus on heavy lifting with low reps
Aim for 3-4 sets of 3-5 reps with a weight that is close to your one-rep max
Rest for 3-4 minutes between sets
Use a spotter for safety
Week 7-8: Power
Incorporate explosive movements such as plyometrics, jump squats, and power cleans
Aim for 3-4 sets of 5-8 reps with a weight that allows you to move explosively
Rest for 2-3 minutes between sets
Focus on speed and explosiveness
Week 9-10: Deload
Decrease the weight and volume of your workouts to allow for recovery and prevent burnout
Aim for 2-3 sets of 8-10 reps with a weight that is lighter than what you've been using
Rest for 60-90 seconds between sets
Focus on form and technique
In addition to the above program, make sure to:
Eat a calorie surplus to support muscle growth
Get enough protein to support muscle repair and growth
Get enough rest and sleep to allow for recovery
Stay consistent with your workouts and nutrition plan.