German Volume Training (GVT), sometimes called the “10 sets method,” is a high-volume hypertrophy program popularized by Charles Poliquin. You do 10 sets of 10 reps on a main compound lift at roughly 60% of your 1RM, run across two phases (a 10×10 phase for the first four weeks, then a heavier 10×6 phase for three more weeks). The full program runs seven weeks; stopping after Phase 1 gives you a four-week block.
The idea is straightforward: drown the muscle in volume at a submaximal load. You can’t go heavy when you’re on set seven of ten. The weight stays the same across all sets, and if you complete all 100 reps with constant rest intervals, you add about 4-5% the next week. It’s similar in spirit to Vince Gironda’s 8×8: both programs beat you up with density and volume rather than max-effort intensity.
GVT is best for intermediate lifters in a caloric surplus who have the recovery capacity for five training days a week on a rolling cycle. If you’re a beginner, the volume will outpace your ability to recover. Start with something like the Fierce 5 program first. If you’re already well-trained and looking for a shock-stimulus block, GVT works well run once or twice a year.
Table of Contents
German Volume Training Video
A solid breakdown of the GVT method and why the 10×10 scheme works for hypertrophy.
German Volume Training (GVT) Spreadsheet
Program shared by StrengthSensei.com and BarBend, template spreadsheet by Lift Vault.
Overview: 10×10 German Volume Training (GVT)
Regarding different versions of GVT
Like Vince Gironda’s 8×8 workout, the GVT routine turns up in many different iterations around the web.
The version here follows the one shared by BarBend (in partnership with Charles Poliquin) in 2018 and by Charles Poliquin himself in 2015 (“German Volume Training Revisited and Expanded”). Other versions exist, including an earlier Poliquin write-up (this one from 2014).
I’m not here to argue about what the “correct” version is. I’m just telling you where the spreadsheet inputs came from. Feel free to adjust as you see fit.
GVT program phases
GVT has two phases, aptly named Phase 1 and Phase 2. Running only Phase 1 gives you a four-week program. Running both extends the total to seven weeks.
Phase 1 (Weeks 1-4)
Phase 1 runs four weeks and consists of three workouts run on a five-day rolling cycle. This means each week looks a little different from the one before it. This phase features the 10×10 rep scheme.
The three workouts are:
- Chest & Back
- Legs & Abs
- Arms & Shoulders
Chest & Back workout
| Exercise | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| Decline Dumbbell Press (A1) | 10 | 10 | 4020 | 90 sec |
| Supinated Chin Ups (A2) | 10 | 10 | 4020 | 90 sec |
| Incline DB Flies | 3 | 10-12 | 2020 | 60 sec |
| One-Arm DB Rows | 3 | 10-12 | 2020 | 60 sec |
Legs & Abs workout
| Exercise | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| Squats (A1) | 10 | 10 | 4020 | 90 sec |
| Lying Leg Curls (A2) | 10 | 8 | 4020 | 90 sec |
| Low Cable Pull-ins (B1) | 3 | 10-12 | 2020 | 60 sec |
| Seated Calf Raises (B2) | 3 | 10-12 | 2020 | 60 sec |
Arms & Shoulders workout
| Exercise | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| Parallel Bar Dips (A1) | 10 | 10 | 3020 | 90 sec |
| Hammer Curls (A2) | 10 | 10 | 3020 | 90 sec |
| Bent Over Lateral Raise (B1) | 3 | 8-10 | 2020 | 60 sec |
| Seated Dumbbell Lateral Raises (B2) | 3 | 10-12 | 2020 | 60 sec |
Phase 2 (Weeks 5-7)
After four weeks, Phase 2 begins. The same three-workout split carries over, but with different exercises, tempos, and rep schemes. The “A” exercises drop from 10×10 to 10×6, so total volume comes down a bit while the weight goes up.
Chest & Back workout
| Exercise | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| Incline DB Press (A1) | 10 | 6 | 5010 | 90 sec |
| Wide Grip Pull Ups (A2) | 10 | 6 | 5010 | 90 sec |
| Flat DB Flyes (B1) | 3 | 6 | 3010 | 60 sec |
| Bent Over Rows w EZ Bar (B2) | 3 | 6 | 3010 | 60 sec |
Legs & Abs workout
| Exercise | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| Bent Knee Deadlifts (A1) | 10 | 6 | 5010 | 90 sec |
| Wide Grip Pull Ups (A2) | 10 | 6 | 5010 | 90 sec |
| Twisting Crunches (B1) | 3 | 12-15 | 3030 | 60 sec |
| Standing Calf Raises (B2) | 3 | 12-15 | 3030 | 60 sec |
Arms & Shoulders workout
| Exercise | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| Close Grip Bench Press (A1) | 10 | 6 | 4020 | 90 sec |
| Incline DB Curls (A2) | 10 | 6 | 4020 | 90 sec |
| Seated Lateral Raises (B1) | 3 | 10-12 | 2020 | 60 sec |
| Reverse Curls (B2) | 3 | 10-12 | 3020 | 60 sec |
Training schedule
Both phases use the same rolling five-day cycle. Here’s what Phase 1, Week 1 looks like:
- Chest & Back (start of cycle 1)
- Legs & Abs
- Rest
- Arms & Shoulders
- Rest (end of cycle 1)
- Chest & Back (start of cycle 2)
- Legs & Abs
Day 1 of Week 2 is a rest day because a rest day always follows the Legs & Abs session. The rolling cycle means each week looks slightly different from the last.
A exercises, B exercises, and rest between sets
Each workout has four exercises split into two groups: A and B. A and B are superset groups. You do exercise A1, rest the specified time, do exercise A2, rest the specified time, and repeat until you’ve completed 10 sets of both A1 and A2.
Optional: If you want to run A1 and A2 with no rest between them (a true superset), you can. Double the rest time between sets when you do this. For example: do A1, do A2, then rest the specified time x2 before starting the next superset.
The default option is to rest between all sets. Either way, use a stopwatch. Poliquin put it this way:
However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets, this is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.
Charles Poliquin
Tempo
The tempo column uses four numbers. For example, 2-0-2-0 means:
- lower the weight for 2 seconds (eccentric)
- no pause at the bottom
- lift the weight for 2 seconds (concentric)
- no pause at the top
Controlling the eccentric increases time under tension, which has some support for hypertrophy (see Stronger by Science). Does that mean you should ignore the tempo guidance? Probably not. Otherwise you’re not doing the program. Run it as written before you decide to make changes.
Choosing a starting weight
For compound lifts like squat, deadlift, or bench press, Poliquin recommends starting at around 60% of your 1RM. This is a hypertrophy program, not a strength program, so err on the side of starting too light rather than too heavy.
The program allows for a 4-5% weight increase week to week if you complete all 100 reps with constant rest intervals. If you didn’t hold the rest intervals, the weight stays put.
For exercises where a 1RM doesn’t make sense (seated calf raises, chin-ups), find a weight you can do for 20 reps in one set and use that. There will be some trial and error here. If you need to drop weight mid-session to hit all your reps, you’ll probably want to reduce it for the next session too. The goal is to use the same weight for all 10 sets.
German Volume Training FAQs
What is German Volume Training?
German Volume Training is a high-volume hypertrophy method built around 10 sets of 10 reps on a main compound lift, performed with short rest intervals (60-90 seconds). The load stays fixed across all 10 sets at roughly 60% of your 1RM. You don’t add weight mid-session; the challenge is completing all 100 reps without extending your rest periods. It was popularized by Canadian strength coach Charles Poliquin, who attributed the method to German-speaking Olympic weightlifting coaches who used it as an off-season mass-building block.
What percentage of my 1RM should I use for GVT?
Start at about 60% of your 1RM for compound movements. That sounds light, but by set seven or eight you’ll understand why. If you complete all 100 reps (10 sets of 10) with constant rest intervals, you can add 4-5% the following week. If you can’t hit all the reps, keep the weight the same until you do.
For exercises where a 1RM isn’t practical (chin-ups, calf raises), use a weight you could do for 20 reps in a single fresh set.
How long should I run GVT?
The full program is seven weeks: four weeks of Phase 1 (10×10) followed by three weeks of Phase 2 (10×6 for main lifts). You can stop after Phase 1 for a four-week block, though running both phases gives you a more complete stimulus.
Don’t run it back-to-back. The volume is high enough that most people need a recovery period before running another block of GVT. Running it once or twice a year as a dedicated mass phase is the common recommendation.
Is GVT good for beginners?
No. GVT’s volume is too high for beginners to recover from, and beginners don’t need it. A novice will make faster progress on a lower-volume program that lets them add weight frequently. If you’re newer to training, something like the Fierce 5 program or a basic upper-lower split will serve you better right now.
GVT is for intermediate lifters who have been training consistently for at least a year, can handle five training days a week, and are eating enough to support the recovery demand. If those three conditions aren’t met, you’ll grind yourself into the ground before week three.
How do I progress on GVT?
Progression in GVT is simple: complete all 10 sets of 10 with constant rest intervals, then add 4-5% the next week. If you can’t complete all reps, the weight stays the same. Don’t move up until you’ve hit every rep.
The biggest mistake people make is cheating the rest intervals to hit reps. Poliquin’s guidance is clear: use a stopwatch and stick to the prescribed rest. Extending rest periods to hit reps is gaming the system. The cumulative fatigue from short rest is part of what drives the adaptation.
Do I need to eat more while running GVT?
Yes. GVT is a mass-building program, and you’re doing a lot of work. Running it in a caloric deficit is possible but you’ll recover poorly, feel beat up by week two, and leave muscle on the table. A modest caloric surplus (200-400 calories above maintenance) with enough protein (0.7-1g per pound of bodyweight) is a reasonable starting point.
If you’re cutting weight, save GVT for a different training block. It’s a poor fit for a deficit phase.
Happy lifting!
