Classic 10x10 volume method, 3 days per week. Main lifts start at 60% 1RM; add weight once all 10x10 sets are completed.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Chest & Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 10×10 | 90 sec |
| Barbell Bent-Over Row | 10×10 | 90 sec |
| Dumbbell Incline Fly | 3×10 | 60 sec |
| Cable Standing Face Pull (With Rope) | 3×10 | 60 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — Legs & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 10×10 | 90 sec |
| Lever Seated Leg Curl | 10×10 | 90 sec |
| Barbell Floor Calf Raise | 3×10 | 60 sec |
| Hanging Leg Raise | 3×10 | 60 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — Arms & Shoulders
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Weighted Tricep Dips | 10×10 | 90 sec |
| Dumbbell Incline Curl | 10×10 | 90 sec |
| Dumbbell Lateral Raise | 3×10 | 60 sec |
| Dumbbell Reverse Fly | 3×10 | 60 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
German Volume Training (10x10) is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.