10 Week Workout Plans

10 week workout plans organize multiple training sessions over the span of a 10 week macrocycle. The 10 week programs below cover a variety of goals: strength training, muscle building, and powerlifting.

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10 Week Glute Hypertrophy Workout Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020
Experience level: Advanced, Beginner, Intermediate
Weeks: 10
Periodization: Linear Periodization
Meet prep program: No
Program goal: Glute hypertrophy, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): Yes

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A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes. [Read more…]

Ancient God 10 Week Deadlift Peaking Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020
Experience level: Beginner, Intermediate
Weeks: 10
Periodization: Linear Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes

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The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.

The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]

Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine

By Kyle Risley
Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 10
Periodization: Block Periodization
Meet prep program: No
Program goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [Read more…]

BarBend 10 Week Powerbuilding Program

By Kyle Risley
Last updated April 18, 2020
Experience level: Beginner, Intermediate
Weeks: 10
Periodization: Linear Periodization, Undulating Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The BarBend 10-week powerbuilding program was designed with the expertise of BarBend’s Fitness Editor Jake Boly MS CSCS, and is a program that was created in partnership with Gravitus mobile app. [Read more…]

10 Week Powerlifting Program (RPE, Meet Prep)

By Kyle Risley
Last updated April 18, 2020
Experience level: Intermediate
Weeks: 10
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [Read more…]

10 Week Squat Program (High Volume) by Greg Everett

By Kyle Risley
Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 10
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Olympic Weightlifting, Peaking

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. [Read more…]

10 Week Powerbuilding Program

By Kyle Risley
Last updated April 18, 2020
Experience level: Intermediate
Weeks: 10
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement(for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises. [Read more…]