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Bodybuilding 10x10 Routine



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10x10 Bodybuilding Workout


The ten sets of ten reps method; also called German Volume training was first started by the national weightlifting coach of Germany Rolf Feser. It is a tough workout and not for the feint hearted as it pushers you to the extreme when done correctly by resting a maximum of only 60 seconds between sets.

If every novice bodybuilder started with this 10 X 10 routine they would get better results than new bodybuilders get in general. It is a powerful system that works and has been used by Vince Gironda in training some of the top professional bodybuilders.

The rest interval can be lengthened to 90 second or 120 seconds when two movements are done as a superset. Although doing a superset is not recommended by the experts who suggest only one movement for each body-part.

The tempo when doing compound movements like squats, bench-press and chins should be 4-0-2, for single joint movements like triceps pushdowns a 3-0-2 tempo should be used. This is a highly intense workout and you should NOT train this method more than every 5 days per body-part.

The best way to split this German volume training is to do chest and back on one day, legs and abs the second workout with a day’s rest and the arms and shoulders on the third workout. The routine listed below is a good example of how 10 X 10 training can be done.

Day 1: Chest and back
Decline D/B Presses 10 X 10 Reps with 4-0-2 0 Tempo and 90 sec Rest Interval
Gorilla Chins (palms facing) 10 X 10 Reps, 4 0 2 0 Tempo and 90 sec Rest Interval
Incline D/B Flyes 3 X 10-12 Reps, 3 0 2 0 Tempo and 60 sec Rest Interval
One-Arm D/B Row 3 X 10-12 Reps, 3 0 2 0 Tempo and 60 sec Rest Interval

Day 2: Legs and abs
Barbell Squat 10 X 10 Reps, 4 0 2 0 Tempo and 90 sec Rest Interval
Lying Leg Curls 10 X 10 Reps, 4 0 2 0 Tempo and 90 sec Rest Interval
Leg Pull-In 3 X 15-20 Reps, 2 0 2 0 Tempo and 60 sec Rest Interval
Seated Calf Raise 3 X 15-20 Reps, 2 0 2 0 Tempo and 60 sec Rest Interval

Day 3: Off

Day 4: Arms/Shoulders
Parallel Bar Dips 10 X 10 Reps, 4 0 2 0 Tempo and 90 sec Rest Interval
Incline Hammer Curls 10 X 10 Reps, 4 0 2 0 Tempo and 90 sec Rest Interval
D/B Lying Rear Lateral Raise or bent-over D/B raise
3 X 10-12 Reps, 2 0 2 0 Tempo and 60 sec Rest Interval
Seated Side Lateral Raise 3 X 10-12 Reps, 2 0 2 0 Tempo and 60 sec Rest Interval

Day 5: Off


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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