German Volume Training (10×10)

Six-week hypertrophy program based on Charles Poliquin's classic German Volume Training (GVT) — sometimes called the "Ten Sets Method". The protocol is simple but devastating: pick a load you can do for 20 reps (typically ~60% of 1RM) and perform 10 sets of 10 reps with 90-second rest. By set 5 the weight feels heavy. By set 8 you're fighting for every rep. By set 10 you're broken.

Three training days per week (Mon/Tue/Thu) — the volume per session is so extreme that more frequency would compromise recovery. Mon: Chest + Back (paired 10×10 — alternate sets between an antagonist pair). Tue: Legs + Abs. Thu: Shoulders + Arms.

Progression is in load — once you complete all 10×10 reps cleanly, add 4-5% next week. Most lifters fail to complete 10×10 on the first session and gradually build to it. Best for intermediate bodybuilders looking for a brutal hypertrophy block, lifters stuck in low-volume routines, or anyone wanting to test their work tolerance.