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 Bench Press
10 × 10 2 Bent-over Rows
10 × 10 3 Dumbbell Flyes
3 × 10-12 4 Lat Pulldowns
3 × 10-12 Day 2: Legs
10x10 Volume
1 Back Squats
10 × 10 2 Lying Leg Curls
10 × 10 3 Leg Extensions
3 × 10-12 4 Calf Raises
3 × 15-20 Day 3: Shoulders & Arms
10x10 Volume
1 Overhead Press
10 × 10 2 Barbell Curls
10 × 10 3 Lateral Raises
3 × 12-15 4 Tricep Pushdowns
3 × 12-15 Day 4: Back & Chest B
10x10 Volume
1 Incline Press
10 × 10 2 Pull-ups
10 × AMRAP 3 Cable Flyes
3 × 12-15 4 Face Pulls
3 × 15-20 Equipment Required
Barbell Dumbbell
Target Muscles
Chest Back Quads Hamstrings
#GVT
#10x10
#volume
#advanced
#mass building
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