GVT 10×10 — Arms
German Volume Training arm day: antagonist 10×10 on EZ-bar curl and close-grip-style triceps press at ~60% 1RM with fixed 90s rest, then light hammer curls and rope pushdowns. Pure biceps/triceps volume. ~60 min.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | EZ-Bar Curl GVT main. 10×10 at ~60% 1RM, fixed 90s rest, alternate with triceps press. 2 warm-up sets first 10 × 10 · rest 1:30 | 10 | 10 | 1:30 |
| 02 | Lying Triceps Press GVT antagonist. 10×10 at ~60% 1RM, fixed 90s rest, alternate with curl. 2 warm-up sets first 10 × 10 · rest 1:30 | 10 | 10 | 1:30 |
| 03 | Hammer Curls Supplementary brachialis, NOT 10×10. 3×10-12 at RPE 8. 3 × 12–10 · rest 1:15 | 3 | 12–10 | 1:15 |
| 04 | Triceps Pushdown Supplementary triceps lateral head. 3×10-12 at RPE 8. 3 × 12–10 · rest 1:15 | 3 | 12–10 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
GVT antagonist superset: curl and triceps-press 10×10 at ~60% 1RM on a fixed 90s clock — never extend rest to rescue reps. Pick a load where early sets feel trivial; if a set drops below 10, hold weight and bank the misses, don't grind with body english. Add load next session (+2.5%, small on arms) only when all 10×10 clear at 90s, else repeat. The closing hammer-curl and pushdown sets are RPE-8 accessory, not part of the 10×10. On joint pain, sub barbell or DB curl and rope extension at the same ~60% intent.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the GVT 10×10 — Arms template?
GVT antagonist superset: curl and triceps-press 10×10 at ~60% 1RM on a fixed 90s clock — never extend rest to rescue reps. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is GVT 10×10 — Arms, and how long does it take?
GVT 10×10 — Arms runs 4 movements and about 26 working sets, roughly 91 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Arms version different?
GVT 10×10 — Arms is the arms cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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