The Ultimate 10×10 Workout Plan for Strength and Mass W/ PDF

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

10X10 Training Program
Split TypeCombined Body Part Split
Sessions/weekFour days a week
Duration/session45-60 minutes
Exercises/session10
Sets/session10
Reps/Set10
Lifting Intensity60-80% of one-rep max
Program GoalStrength and Muscle Growth
Target GenderMale and Female
Workout DifficultyBeginner to Intermediate
Suggested Duration12-16 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

10x10 mass workout
  • 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

ExercisesSets x RepsRest
Incline Bench Press1 x 1030-second
Seated Pec Deck Fly1 x 101-minute
High Cable Bent-over Fly1 x 1030-second
Leg Extension1 x 1045-second
Machine Leg Press1 x 1045-second
Romanian Deadlift1 x 1030-second
Triceps Press-down1 x 1030-second
Preacher Curl1 x 1030-second
Weighted Hanging Knee Raise1 x 1030-second
Landmine Oblique Twist5/side
Warm-up exercises for day one:
  • 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

ExercisesSets x RepsRest
Weighted Pull-ups1 x 1030-second
Conventional Deadlift1 x 101-minute
Close-Grip Lat Pull-down1 x 1030-second
Seated Cable/Machine Row1 x 1045-second
Military Press1 x 1045-second
Lateral Delt Raises1 x 1030-second
Bent-arm Lateral Raise1 x 1030-second
Barbell Hip Thrust1 x 1030-second
Cable Pull Through1 x 1030-second
Standing Calf Raises1 x 10

Warm-up exercises for day two:

Day 3 – Chest, Thighs, Arms, and Abs

ExercisesSets x RepsRest
Incline Hammer Chest Press1 x 1030-second
Flat Barbell Bench Press1 x 101-minute
Lying Rope Pullovers1 x 1030-second
Barbell Back Squat1 x 1045-second
Barbell Front Lunges1 x 1045-second
Machine Leg Curl1 x 1030-second
Weighted Bar Dips1 x 1030-second
Incline Dumbbell Curl1 x 1030-second
Weighted Hanging Knee Raise1 x 1030-second
High Cable Chop5/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

ExercisesSets x RepsRest
Bent-over Barbell Row1 x 1030-second
Close-Grip T-Bar Row1 x 101-minute
Front Lat Pull-down1 x 1030-second
Single-arm DB Row1 x 1045-second
Arnold Press1 x 1045-second
Lateral Delt Raises1 x 1030-second
Reverse Pec Deck Fly1 x 1030-second
Shoulder Shrug1 x 1030-second
Barbell Hip Thrust1 x 1030-second
Seated Calf Raises1 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.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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