- Length
- 1 week
- Frequency
- 5 workouts
- Equipment
- Dumbbells, barbell, mat
- Available on
- CGX
01 · What this Series is
10x10 Series is the German Volume Training protocol applied to a one-week structure. Five sessions across the week: legs on Monday, shoulders on Tuesday, glutes and hamstrings on Wednesday, back and chest on Friday, lower body on Sunday. Each session is built around three principal compound movements performed for ten sets of ten reps, with structured rest. The protocol carries high total volume and high metabolic stress; the discipline is form-first, recovery-aware, and not for beginners. The protocol traces back through Charles Poliquin to weightlifters in 1940s Germany, adapted here for the home gym.
02 · A note from Caroline
If you do not like performing four sets of an exercise, you will certainly not like ten. This is a five-day visit to high-volume training, not a permanent address. Start with a weight you can hold across all ten sets. The work asks for repetition. The reward is the same.
10x10 Series. One week.
Continue on CGX