German Volume Training 10x10
Bulking
Advanced
Machine strength
Plan Details
The German Volume Training 10x10 routine by sabaalisaiyed is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This training program, German Volume Training is also referred to as the "10x10 workout", form of weight training. It employs high set counts and moderate repetitions. This GVT workouts involves 10 sets of 10 repetitions focused on a specific muscle group. This program is best to be followed for 4-6 weeks with a week of break after completion. Goal is to have a minimum rest between the sets while pumping the best you got. Start with a rest time ranging from anywhere between 75-90 sec between the sets and bring it down to 60 sec. Start with Workout A for 2 weeks and then switch to workout B. Complete the cycle for 8 weeks incorporating both Workout A and Workout B atleast two time.
Routine detail
Day 1
Chest and Back A
Est. 82 min
4 exercises
Dumbbell Bench Press
10 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
10 Sets x 10 Reps
Dumbbell Incline Bench Press
10 Sets x 10 Reps
Barbell Bent-Over Row
10 Sets x 10 Reps
Day 2
Legs A
Est. 78 min
4 exercises
Barbell Front Squat
10 Sets x 10 Reps
Machine Leg Extension
10 Sets x 10 Reps
Machine Leg Curl (Prone)
10 Sets x 10 Reps
Machine Calf Raise
10 Sets x 10 Reps
Day 4
Shoulder and Abs A
Est. 79 min
5 exercises
Barbell Military Press
10 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Dumbbell Lateral Raise
10 Sets x 10 Reps
Reverse Crunch
5 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
10 Sets x 10 Reps
Day 5
Arm A
Est. 84 min
4 exercises
Dumbbell Incline Curl
10 Sets x 10 Reps
Barbell Bench Press (Close Grip)
10 Sets x 10 Reps
Barbell Preacher Curl
10 Sets x 10 Reps
Barbell Tricep Extension (Supine)
10 Sets x 10 Reps
Day 6
Chest and Back B
Est. 82 min
4 exercises
Barbell Incline Bench Press
10 Sets x 10 Reps
Dumbbell One-Arm Row
10 Sets x 10 Reps
Dip
10 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
10 Sets x 10 Reps
Day 7
Legs B
Est. 80 min
4 exercises
Machine Leg Press
10 Sets x 10 Reps
Barbell Romanian Deadlift
10 Sets x 10 Reps
Machine Leg Curl (Prone)
10 Sets x 10 Reps
Barbell Standing Calf Raise
10 Sets x 10 Reps
Day 8
Arm B
Est. 78 min
4 exercises
Dumbbell Alternating Hammer Curl
10 Sets x 10 Reps
Machine Dip
10 Sets x 10 Reps
EZ Bar Close Grip Curl
10 Sets x 10 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Day 9
Shoulder and Abs B
Est. 88 min
5 exercises
Dumbbell One-Arm Front Raise
10 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 30 Reps
Dumbbell Bent-Over Raise
10 Sets x 10 Reps
Cable Wood Chop
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
10 Sets x 10 Reps
