German Volume Training: 10x10 Mass Builder

Overview

German Volume Training has been a mass-building staple since the 1970s. The premise is simple: pick one compound exercise per muscle group, do 10 sets of 10 reps with the same weight, and rest 60-90 seconds between sets. The sheer volume forces your body to adapt by building muscle.

You will train 3 days per week on a rotating A/B split. Each session has one primary exercise done for 10x10 and two supplementary exercises done for standard sets. Do not add more. The 10x10 work provides all the stimulus you need.

Selecting Your Weight

Use 60% of your 1RM for the 10x10 exercise. The first few sets will feel easy. By set 6-7, you will be fighting for every rep. If you cannot complete all 10 reps, keep the weight the same and aim to get all 100 reps next session. Do not drop the weight mid-workout.

Workout A: Chest and Back

Primary Movements (10x10)

• •Barbell Bench Press: 10x10 at 60% 1RM (90s rest)
• •Barbell Row: 10x10 at 60% 1RM (90s rest)

Supplementary Work

• •Incline Dumbbell Fly: 3x10 (60s rest)
• •Lat Pulldown (wide grip): 3x10 (60s rest)

Workout B: Legs and Shoulders

Primary Movements (10x10)

• •Barbell Back Squat: 10x10 at 60% 1RM (90s rest)
• •Dumbbell Shoulder Press: 10x10 at 60% 1RM (90s rest)

Supplementary Work

• •Leg Curl: 3x10 (60s rest)
• •Lateral Raise: 3x12 (45s rest)

Workout C: Arms and Accessories

Primary Movements (10x10)

• •Weighted Dip: 10x10 at 60% 1RM (60s rest)
• •Barbell Curl: 10x10 at 60% 1RM (60s rest)

Supplementary Work

• •Face Pull: 3x15 (45s rest)
• •Standing Calf Raise: 3x15 (45s rest)
• •Hanging Leg Raise: 3x15 (45s rest)

Weekly Schedule

Week 1

• •Monday: Workout A
• •Wednesday: Workout B
• •Friday: Workout C

Week 2

• •Monday: Workout A
• •Wednesday: Workout B
• •Friday: Workout C

Repeat this pattern for all 6 weeks. Same days, same structure.

Tempo

Use a controlled 4-0-2 tempo on all 10x10 exercises. That means 4 seconds on the eccentric (lowering), no pause, 2 seconds on the concentric (lifting). This increases time under tension significantly and is a key part of why GVT works.

Progression

Weeks 1-2

Establish your working weights. If you complete all 100 reps on a 10x10 exercise, increase weight by 5 lbs the next session.

Weeks 3-4

You should be grinding through sets 7-10. If you are not, the weight is too light. Aim to add 5 lbs to each 10x10 lift from where you started.

Weeks 5-6

Push for a total weight increase of 10 lbs from your starting point. On the final week, test how many reps you can get with your starting weight on set 1. It should feel light now.

Recovery and Nutrition

GVT is extremely demanding on recovery. Sleep 8 hours minimum. Eat in a caloric surplus of 300-500 calories above maintenance. Protein intake should be at least 1g per pound of bodyweight. If you are not eating enough, GVT will break you down instead of building you up.

Do not add extra exercises. Do not add extra training days. The program works because of the concentrated volume on a small number of movements. Trust the process.