GVT 10×10 — Chest & Back
German Volume Training chest/back day: antagonist 10×10 on bench and rows at ~60% 1RM with fixed 90s rest, then light incline and pulldown supplementary work. Brutal volume, one load all day. ~75 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 | Barbell Bench Press - Medium Grip GVT main. 10×10 at ~60% 1RM, fixed 90s rest, alternate with rows. 2 warm-up sets first 10 × 10 · rest 1:30 | 10 | 10 | 1:30 |
| 02 | Bent Over Barbell Row GVT antagonist. 10×10 at ~60% 1RM, fixed 90s rest, alternate with bench. 2 warm-up sets first 10 × 10 · rest 1:30 | 10 | 10 | 1:30 |
| 03 | Incline Dumbbell Press Supplementary, NOT 10×10. 3×10-12 at RPE 8, 90s rest. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 04 | Wide-Grip Lat Pulldown Supplementary lat width. 3×10-12 at RPE 8, 90s rest. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
GVT core: bench/row are antagonist supersets, 10×10 each at ~60% 1RM, FIXED 90s rest — do not extend rest to chase reps. Opening load must let all 10×10 hit; early sets feel easy by design. Add load +2.5-5% NEXT session only if all ten sets of ten completed at prescribed rest, else repeat. If reps fall below 10 on later sets, hold load — never drop mid-session. Incline/pulldown are supplementary 3×10-12 @ RPE 8, not more 10×10. Sub Smith or DB press if barbell grip stalls; match the 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 — Chest & Back template?
GVT core: bench/row are antagonist supersets, 10×10 each at ~60% 1RM, FIXED 90s rest — do not extend rest to chase 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 — Chest & Back, and how long does it take?
GVT 10×10 — Chest & Back runs 4 movements and about 26 working sets, roughly 92 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 Chest & Back version different?
GVT 10×10 — Chest & Back is the chest & back 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
Keep moving forward.
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
Proposal — add weight