Sick of sluggish muscle gains and lackluster strength increases between your regular training cycles? Then, it’s time to add an intense 10×10 workout plan bridge that will shock your body into new growth in just 2-3 weeks.
Inspired by the notoriously brutal German Volume Training method, this plan uses the same training principles of higher volume at moderate intensity for short periods between programs. The aim is to beat down stubborn plateaus and re-spark rapid muscular adaptations.
Over the next few minutes, we will cover:
- What the 10×10 method is
- How it triggers new muscle growth
- 3 week 10×10 workout split
- What results to expect
Let’s jump right in!
What Exactly is German Volume Training?
It’s a strength training protocol focusing on achieving muscle hypertrophy and power by doing 10 sets of 10 reps on key lifts. Typically, it entails picking 1-3 big, compound exercises like the squat or bench press and performing 10 sets of 10 repetitions for each with relatively light weight and minimal rest between sets.
This results in an astounding 100-300 total reps per training session! As you can imagine, it brings an incredible metabolic stress and volume load to blast through plateaus.
Why Follow the 10×10 Method?
- Triggers muscle growth – the extreme volume signals the body to adapt by building more muscle
- Breaks through plateaus – new stimulus helps regain strength and size gains
- Builds muscular endurance – all those reps enhance work capacity
The concept of the German Volume Training Program is to intentionally overload specific muscle groups to force new adaptations. The exhaustive sets trigger the maximal number of motor units in the target muscles, providing an extraordinary stress they aren’t used to.
This forces the body to get stronger and build muscle to better handle this type of training stimulus in the future. After a training program bridge like this, the result is rapid increases in muscle mass and strength training capability – but you need to survive the workouts first! The boosted work capacity also helps prepare you for your next traditional program, like 5×5 or heavier 3×8 training. Consider it a primer!
Designing an Effective 10 x 10 Workout Routine
The true 10×10 method follows very specific guidelines:
- Pick 1-3 multi-joint lifts per training session
- Do only one major muscle group per session
- Use 60-80% 1RM weights for all sets
- Perform 10 sets of 10 repetitions for each exercise
- Take only 60-90 seconds rest between sets
- Train each muscle group once every 5-7 days
So a classic GVT chest workout would be 10×10 bench press and maybe 10×10 incline dumbbell press. Legs day? 10×10 squats and lunges. Back and biceps? 10×10 deadlifts and chin-ups. You get the idea.
The keys are to keep the exercises compound, the rest periods short, and not overdo the volume per muscle group each session. We don’t want to drain recovery capacity or risk overtraining.
10×10 Workout Plan Split
Program Overview:
This intense 5 day per week 10×10 program is designed for 2-3 weeks between your regular training cycles. The goal is to shock your muscles with new stress to spur new growth and break through any strength or physique plateaus.
Think of it as a bridge – preparing you for your next traditional program like 5x5s or a strength block by enhancing work capacity and forcing the body to adapt.
Do NOT run this long term as the accumulating fatigue and volume would be unsustainable. The rapid progress it brings is best tapped into briefly between other periodized plans you follow for optimal long-term gains across the yearly training cycle.
Use this for a quick boost between programs, not as your normal approach for months on end.
- Train 5 days per week
- Complete 5 challenging 10×10 workouts
- Mix and match workouts as desired
- Only run it for 2-3 weeks!
- Expect fatigue to accumulate by week 3
- Add extra rest day if overly sore/fatigued
- Return to planned program progression next
The included circuits deliver tremendous metabolic stress to prompt strength and muscle gains in just a few weeks. Be ready to grind! But don’t overdo it past the 2-3 week mark.
Let’s have you bigger and stronger fast using this short 10×10 workout before getting you back on track to crush those yearly goals!
Workout 1:
Circuit A:
5-10 sets of:
- Goblet Squats: 10
- Inverted Rows: 10
- Arnold Press: 10
Finisher:
- Pushups: 10×10
- Pullups: 10×10
Workout 2:
Circuit B:
5-10 sets of:
- Sumo Deadlifts: 10
- Floor Press: 10
- DB Rows: 10
Finisher:
- Planks: 10×10
- Hip Thrusts: 10×10
Workout 3:
Circuit C:
5-10 sets of:
- Bulgarian Split Squats: 10
- Weighted Dips: 10
- DB Curls: 10
Finisher:
- Hanging Leg Raises: 10×10
- Band Pull Aparts: 10×10
Workout 4:
Circuit D:
5-10 sets of:
- Goblet Squats: 10
- Meadows Rows: 10
- Overhead Press: 10
Finisher:
- Pushups: 10×10
- Face Pulls: 10×10
Workout 5:
Circuit E:
5-10 sets of:
- Front Squats: 10
- Renegade Rows: 10
- Close-Grip Press: 10
Finisher:
- Flutter Kicks: 10×10
- Bicep Curls: 10×10
What to Expect From 10×10 Training
When starting this strength training program, prepare for a major shock! The strength gains and muscle pumps will arrive quickly, but so will tremendous fatigue.
The first week often feels almost easy since the weights start light. You’ll achieve muscle pumps and fatigue fast. By week two, however, expect to struggle to finish the final sets.
Accumulated fatigue peaks at the end of week two before fading by week three as the nervous system adapts. Work capacity improves dramatically. You should break PRs on key lifts upon returning to normal programming.
The rapid muscle damage also translates to visibly bigger and stronger muscles after just a few weeks. Just be ready to grind!
Recovery Tips for Surviving 10x10s
Now comes the less glamorous but equally important part – recovering properly to hit each brutal workout at 100%!
When repeatedly asking for such an extreme effort from your body, you need to give it the resources to rebuild itself and become even stronger. That comes from a combination of sound rest, fueling, and caring for those hard-working muscles.
Here are my top tips for bouncing back from those high volume sessions:
- Prioritize sleep: Aim for at least 7-9 hours per night. That’s when most muscular repair and growth occurs.
- Foam roll and lightly stretch after workouts.
- Get a sports massage after two weeks – flushing out metabolic waste really accelerates recovery.
- Consider contrast therapy by alternating hot and cold water immersions
- Epsom salt baths help, too, by reducing inflammation
- Feed those hungry muscles after training with a whey protein shake with carbs!
The keys are patience with the process, resting when needed, and caring for those muscles pounding away at 300-500 reps each session.
Do those things, and you’ll complete this intense block ready to smash some new personal records!
Fueling For Maximal Gains
All that volume leaves you drenched in sweat by the end, right? Now imagine the calories and muscle fuel needed to support such hard training properly…
These workouts create huge metabolic stress. That breaks down significant energy stores and muscle glycogen. If you don’t adequately replenish what’s lost, your strength and recovery take a hit.
Here is how to fuel for optimal performance and adaption:
- Increase daily calories by 15-20%
- Ensure plenty of complex carbs to restore glycogen
- Eat ~1 gram of protein per pound bodyweight
- Have a fast-digesting carb shake during workouts
- Consider adding creatine for extra strength and volume capacity
- Drink plenty of water and electrolytes like sodium and magnesium
Pack in those calories, carbs, proteins, and supplements around the intense sessions, and you’ll be giving your muscles exactly what they need to transform and thrive under such demanding volume!
Additional Supplements To Augment Results
I always get asked what supplements I recommend stacking alongside programs like this 10×10 workout plan.
While sound nutrition forms the essential foundation, a few research-backed options definitely help take results up another level:
- Creatine – enhances intracellular hydration and strength output
- Betaine – boosts power capability by supporting creatine production
- Citrulline – improves endurance and increases blood flow to working muscles.
- Omega-3s – reduces inflammation, allowing for better recovery.
A daily stack with 5 grams creatine, 2 grams betaine, 6 grams citrulline, and 2-3 grams omega-3s will complement the tremendous mechanical tension of all those sets and reps.
This all comes together – the calculated program design, along with properly fueling those intense sessions, leads to some remarkable transformation in just 2-3 weeks!
Next Steps
Now get to the gym and put this intense 3-week block to work before your next program! Let the 10×10 workout plan bridge spur the extra progress you’ve been craving.
