PRE SZN's GVT
German Volume Training (10x10) Program
10x10 across five days. Brutal hypertrophy — advanced only.
- Length
- 6 weeks
- Frequency
- 5 days/week
- Session
- ~80 min
- Level
- Advanced
14 days free, no card. Then A$12.99 / £7.99 a month.
The program
A six-week advanced hypertrophy program built on the 10x10 method — German Volume Training. Five sessions per week: three upper body, two lower body, antagonist supersets throughout.
Days 1–3 run classic 10x10 at 60% of 1RM on a 4010 tempo with 90 seconds' rest. The first five sets feel easy. They are supposed to. By set eight you understand the reputation.
Days 4–5 run a modified 10x6 at 75% for heavier loading on vertical pulls and the posterior chain. Increase the weight 4–5% when all sets and reps are completed — that single rule is the whole progression.
PRE SZN's GVT · pre-szn.com/programs/german-volume-training
Week 1, as written
The actual first-week prescriptions from the app — exercises, sets, tempos and rests, exactly as the program runs them.
Session 1Chest & Back▾
| A1Barbell Bench Press | 10 × 10 · 60% 1RM · 4-0-1-0 tempo · 90s rest |
| A2Bent Over Row | 10 × 10 · 60% 1RM · 4-0-1-0 tempo · 90s rest |
| B1Incline DB Fly | 3 × 10–12 · 3-0-1-0 tempo · 1 min rest |
| B2Cable Row | 3 × 10–12 · 3-0-1-0 tempo · 1 min rest |
Session 2Quads & Hamstrings▾
| A1Back Squat | 10 × 10 · 60% 1RM · 4-0-1-0 tempo · 90s rest |
| A2Lying Leg Curl | 10 × 10 · 60% 1RM · 4-0-1-0 tempo · 90s rest |
| B1Leg Press Feet High and Wide | 3 × 10–12 · 3-0-1-0 tempo · 1 min rest |
| B2Seated Calf Raise | 3 × 15–20 · 2-0-1-0 tempo · 1 min rest |
Session 3Shoulders & Arms▾
| A1Parallel Bar Dips | 10 × 10 · 60% 1RM · 4-0-1-0 tempo · 90s rest |
| A2Barbell Curl | 10 × 10 · 60% 1RM · 3-0-2-0 tempo · 90s rest |
| B1Lateral Raise | 3 × 12–15 · 3-0-1-0 tempo · 1 min rest |
| B2DB Reverse Fly | 3 × 12–15 · 3-0-1-0 tempo · 1 min rest |
Session 4Back & Chest▾
| A1Chin-Up Supinated | 10 × 6 · 75% 1RM · 4-0-1-0 tempo · 90s rest |
| A2Incline DB Press | 10 × 6 · 75% 1RM · 4-0-1-0 tempo · 90s rest |
| B1Straight-Arm Pulldown | 3 × 10–12 · 3-0-1-0 tempo · 1 min rest |
| B2Cable Crossover Low to High | 3 × 10–12 · 3-0-1-0 tempo · 1 min rest |
Session 5Posterior Chain & Glutes▾
| A1Barbell Hip Thrust | 10 × 6 · 75% 1RM · 4-0-1-0 tempo · 90s rest |
| A2Hack Squat Machine | 10 × 6 · 75% 1RM · 4-0-1-0 tempo · 90s rest |
| B1Romanian Deadlift | 3 × 8–10 · 3-0-1-0 tempo · 1 min rest |
| B2Hanging Knee Raise | 3 × 12–15 · 2-0-1-0 tempo · 1 min rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —Complete all 10x10 (or 10x6) at the prescribed tempo → add 4–5% next time.
- —The tempo is non-negotiable: 4010 means a four-second eccentric on every rep of every set.
- —Antagonist supersets keep density high — every rest period is working for the next set.
Who it's for
- —Experienced lifters chasing a size phase with a hard edge.
- —Anyone who says volume doesn't work for them but has never actually done volume.
- —Lifters who can hold a 4-second eccentric on rep 90 of the day.
Methods inside
Equipment
Barbell · Dumbbells · Cable Machine · Machines · Bench · Dip Station · Pull-up Bar
Questions
What weight should I start 10x10 with?
60% of your 1RM — which feels insultingly light for five sets and impossible by the ninth. PRE SZN estimates your 1RM from your logged sets and prescribes the load, so you start right rather than proud.
Why only 6 weeks?
GVT is a shock block, not a lifestyle. Six weeks is long enough to force adaptation and short enough to recover from. Rotate into a strength block afterwards.
Is GVT good for fat loss?
It is a hypertrophy program with high work density, so it burns plenty — but if body composition is the goal, BODY COMP (German Body Comp) is built for exactly that.