Advanced Muscle Building
German Volume Training
10x10 for extreme muscle growth
The classic high-volume program that builds serious size. Ten sets of ten reps with the same weight challenges your muscles like nothing else. Not for the faint of heart, but incredibly effective.
4
Days/Week
6
Weeks
60
Min/Session
16
Exercises
Weekly Schedule
Day 1: Chest & Back
10x10 Volume
1 Barbell Bench Press (Flat)
10 × 10 2 Barbell Bent-Over Row
10 × 10 3 Dumbbell Chest Fly
3 × 10-12 4 Cable Lat Pulldown
3 × 10-12 Day 2: Legs
10x10 Volume
1 Barbell Back Squat
10 × 10 2 Leg Curl (Lying)
10 × 10 3 Leg Extension
3 × 10-12 4 Weighted Calf Raises
3 × 15-20 Day 3: Shoulders & Arms
10x10 Volume
1 Barbell Overhead Press
10 × 10 2 Barbell Curl
10 × 10 3 Lateral Raises
3 × 12-15 4 Tricep Pushdowns
3 × 12-15 Day 4: Back & Chest B
10x10 Volume
1 Dumbbell Bench Press (Incline)
10 × 10 2 Pull-ups (Wide Grip)
10 × AMRAP 3 Cable Chest Fly
3 × 12-15 4 Face Pulls (High)
3 × 15-20 Equipment Required
Barbell Dumbbell
Target Muscles
Chest Back Quads Hamstrings
#GVT
#10x10
#volume
#advanced
#mass building
Start This Program Today
Download Axon to use German Volume Training with automatic progression, rest timers, and video tutorials for every exercise.
Use This Template