Muscle

German Volume Training (10×10)

By Charles Poliquin · Advanced · 4× / week · 6 weeks · Full gym

Brutal hypertrophy block

One main movement per muscle pair for ten sets of ten reps at ~60% 1RM, same weight throughout. A short, punishing volume block — run it 4–6 weeks, then back off.

Schedule

Chest / Back

Bench Press	10 × 10
Barbell Row	10 × 10
Incline Fly	3 × 10

Legs / Abs

Barbell Squat	10 × 10
Leg Curl	10 × 10
Hanging Leg Raise	3 × 15

Arms / Shoulders

Dip	10 × 10
Barbell Curl	10 × 10
Lateral Raise	3 × 12

Source: Charles Poliquin — learn more

Check your form on this plan with QuarkFit

QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run German Volume Training (10×10) and film a set to make sure every rep is dialed in.

Open QuarkFit — free

Plans are for reference. Train within your limits and consult a professional if injured.