German Volume Traning/George Turner 10x10

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Day 4
Day 1
Day 2
Day 3
Day 5

Chest and Back 6 exercises, 1 hr 9 mins

Barbell Bench Press	10x10 reps	rest: 60s
Barbell Bent-Over Row	10x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s

Legs and Abs 6 exercises, 1 hr 26 mins

Barbell Squat	10x10 reps	rest: 60s
Machine Seated Leg Curl	10x10 reps	rest: 60s
Barbell Deadlift	6x10 reps	rest: 60s
Barbell Standing Calf Raise	6x10 reps	rest: 60s
Cable Knee Raise (Supine)	5x10 reps	rest: 60s
Cable Kneeling Crunch	5x10 reps	rest: 60s

Rest 0 exercises, 0 min

Arms and Shoulder 5 exercises, 1 hr 12 mins

Dumbbell Seated Shoulder Press	10x10 reps	rest: 60s
Barbell Curl	10x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	10x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Tricep Extension	3x10 reps	rest: 60s