This routine is a mixture between The German Volume Training program and George Turner's 10x10 program. To make the routine even harder there have been added two optional exercises to each day. The GVT and GT10x10 program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters! For long-range movements such as squats, rows and bench press, use a 40X0 tempo; this means the eccentric portion of the exercise is 4 seconds and the concentric portion is done as rapidly as possible. For movements such as curls and triceps extensions, use a 3020 tempo. The routine is based on a 2on 1off - 1on 1off split, and then start over. This means that you will do the routine two times in ten days. *if the routine is to hard, two of the exercises with 3 sets in each day can be removed.