When it comes to building muscle and strength, there are plenty of training splits and rep-set techniques to follow, such as superset, tri-set, and rest-pause sets. Each has its own pros and cons.
However, if you’re looking for a slightly different but effective workout program for muscle development, you can try the high-intensity 10×10 exercise routine.
The 10×10 workout plan involves performing ten different exercises, one set of 10 reps with a moderate to heavy load. You can also call it a 100-rep set training.
This program is not related to the famous German Volume Training (GVT). I’ve designed this specific routine for people looking for a simple, time-efficient, and effective training program to build size, strength, and aesthetics.
It is inspired by Dorian Yates’s training, which involves performing one set per exercise with maximum effort.
The primary goal of this plan is to promote strength and hypertrophy without spending hours at the gym.
Anyone who wants to pack on muscle fast and efficiently can follow this high-intensity 100-rep workout for a few months.
10X10 Training Program Summary
| Split Type | Combined Body Part Split |
| Sessions/week | Four days a week |
| Duration/session | 45-60 minutes |
| Exercises/session | 10 |
| Sets/session | 10 |
| Reps/Set | 10 |
| Lifting Intensity | 60-80% of one-rep max |
| Program Goal | Strength and Muscle Growth |
| Target Gender | Male and Female |
| Workout Difficulty | Beginner to Intermediate |
| Suggested Duration | 12-16 Weeks |
This program involves training four times weekly, hitting each muscle twice per week. For example, chest, thigh, and arms are on Monday, back, shoulders, glutes, and calves are on Tuesday, then again on Thursday and Friday.
You can pick your ten best exercises per session to train the different parts of the body. For example, in this program, I’ve included a variety of exercises, such as bench press, flyes, leg extension, leg press, leg curl, triceps extension, and biceps curl, to work on specified muscles.
Since this routine involves performing only 10 reps per exercise, you should strive for maximum load every set. For example, if your one-rep max for the bench is 100 kg, perform those ten reps with at least 60kg.
The 10×10 Workout Plan for Strength and Size
- Day 1 – Chest, Thighs, Arms, and Abs
- Day 2 – Back, Shoulders, Glutes, and Calves
- Day 3 – OFF/Morning Cardio
- Day 4 – Chest, Thighs, Arms, and Abs
- Day 5- Back, Shoulders, Glutes, and Calves
- Day 6 – OFF/Morning Cardio
- Day 7 – OFF
Day 1 – Chest, Thighs, Arms, and Abs
| Exercises | Sets x Reps | Rest |
|---|---|---|
| Incline Bench Press | 1 x 10 | 30-second |
| Seated Pec Deck Fly | 1 x 10 | 1-minute |
| High Cable Bent-over Fly | 1 x 10 | 30-second |
| Leg Extension | 1 x 10 | 45-second |
| Machine Leg Press | 1 x 10 | 45-second |
| Romanian Deadlift | 1 x 10 | 30-second |
| Triceps Press-down | 1 x 10 | 30-second |
| Preacher Curl | 1 x 10 | 30-second |
| Weighted Hanging Knee Raise | 1 x 10 | 30-second |
| Landmine Oblique Twist | 5/side | – |
- 15-second Jumping Jacks
- 10-second Standing Chest Stretch
- 20 Leg Swings (10/side)
- 5 Dive Bomber Push-ups
- 10 World’s Greatest Stretches (5 reps per side 5 second hold)
- 10 Bodyweight Squats
- 10 Overhead Press with an empty Barbell
- 12 Reverse Lunges to Front Kick (6 reps per side)
- 10 Banded Pull-apart
Day 2 – Back, Shoulders, Glutes, and Calves
| Exercises | Sets x Reps | Rest |
|---|---|---|
| Weighted Pull-ups | 1 x 10 | 30-second |
| Conventional Deadlift | 1 x 10 | 1-minute |
| Close-Grip Lat Pull-down | 1 x 10 | 30-second |
| Seated Cable/Machine Row | 1 x 10 | 45-second |
| Military Press | 1 x 10 | 45-second |
| Lateral Delt Raises | 1 x 10 | 30-second |
| Bent-arm Lateral Raise | 1 x 10 | 30-second |
| Barbell Hip Thrust | 1 x 10 | 30-second |
| Cable Pull Through | 1 x 10 | 30-second |
| Standing Calf Raises | 1 x 10 | – |
Warm-up exercises for day two:
- 5 Burpees
- 10 Cat-Cow (5 reps per side with a five-second pause during each rep)
- 10 Resistance Band Bent-over Reverse Fly
- 10 Superman Raise
- 30-second Shoulder Rotation
- 10 Resistance Band Suitcase Deadlifts
- Repeat twice.
Day 3 – Chest, Thighs, Arms, and Abs
| Exercises | Sets x Reps | Rest |
|---|---|---|
| Incline Hammer Chest Press | 1 x 10 | 30-second |
| Flat Barbell Bench Press | 1 x 10 | 1-minute |
| Lying Rope Pullovers | 1 x 10 | 30-second |
| Barbell Back Squat | 1 x 10 | 45-second |
| Barbell Front Lunges | 1 x 10 | 45-second |
| Machine Leg Curl | 1 x 10 | 30-second |
| Weighted Bar Dips | 1 x 10 | 30-second |
| Incline Dumbbell Curl | 1 x 10 | 30-second |
| Weighted Hanging Knee Raise | 1 x 10 | 30-second |
| High Cable Chop | 5/side | – |
Warm-up for day three:
- 15-second Pop Squats
- 30-second Kneeling Chest Opener Stretch
- 20 Leg Swings (10/side)
- 5 Dive Bomber Push-ups
- 10 Single-leg Deadlifts (5 per leg)
- 10 Bodyweight Deep Squats
- 10 Shoulder Pass Through
- 12 Reverse Lunges to Front Kick (6 reps per side)
- 20 Seated Pec Deck Fly
Day 4- Back, Shoulders, Glutes, and Calves
| Exercises | Sets x Reps | Rest |
|---|---|---|
| Bent-over Barbell Row | 1 x 10 | 30-second |
| Close-Grip T-Bar Row | 1 x 10 | 1-minute |
| Front Lat Pull-down | 1 x 10 | 30-second |
| Single-arm DB Row | 1 x 10 | 45-second |
| Arnold Press | 1 x 10 | 45-second |
| Lateral Delt Raises | 1 x 10 | 30-second |
| Reverse Pec Deck Fly | 1 x 10 | 30-second |
| Shoulder Shrug | 1 x 10 | 30-second |
| Barbell Hip Thrust | 1 x 10 | 30-second |
| Seated Calf Raises | 1 x 10 | – |
Warm-up for day four:
- 5 Burpees
- 10 Cat-Cow (5 reps per side with a five-second pause during each rep)
- 10 Lying IYT Raises
- 30-second Shoulder Rotation
- 10 Superman Pull
- 10 Banded Suitcase Deadlifts
- Repeat twice.
Download The 10×10 Mass Workout Routine PDF
The Bottom Line
This 10×10 workout plan is straightforward and effective. It involves performing 10 exercises per session, one set of 10 reps each, with maximum effort.
It is different from traditional rep-set methods, such as supersets, rest-pause sets, and tri-sets, but it is great for stimulating muscle and strength growth.
If you’re looking for a time-efficient, interesting, easy-to-follow but effective training program, try this high-intensity 100-rep workout for a few months.
I believe pairing this workout with a healthy and nutritious diet will elicit maximum results over time.
