STRENGTH & HYPERTROPHY / 2 DAYS PER WEEK / ABOUT 60 MINUTES
German volume training · moderated
High-volume muscle work
The historical 10 × 10 format is a taxing method, not a proven optimum. This moderated version starts with 6 × 10 and offers 10 sets only to lifters whose workload supports it.
Your weekly sessions
SESSION 1 / Quads + pull
Squat volume
Quads + pull
- Goblet squat — 6 × 10 · 90 sec
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Chest-supported row — 3 × 10
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Single-leg calf raise — 2 × 12
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
SESSION 2 / Chest + hinge
Press volume
Chest + hinge
- Dumbbell bench press — 6 × 10 · 90 sec
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Dumbbell Romanian deadlift — 3 × 8
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Cable face pull — 2 × 15
Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.
How to progress
Weeks 1–2: 6 × 10; weeks 3–4: 7–8 sets only if performance and soreness permit. Never add sets and load simultaneously.
Recovery and weekly placement
Keep other work for the same muscle light; stop if form collapses.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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