GVT 10×10 — Legs & Abs
German Volume Training leg day: antagonist 10×10 on squat and lying leg curl at ~60% 1RM with fixed 90s rest, then light leg press and calves, finishing with weighted ab work. ~75 min.
Estimated session
- Movements 5
- 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 Squat GVT main. 10×10 at ~60% 1RM, fixed 90s rest, alternate with leg curl. 3 warm-up sets first 10 × 10 · rest 1:30 | 10 | 10 | 1:30 |
| 02 | Lying Leg Curls GVT antagonist. 10×10 at ~60% 1RM, fixed 90s rest, alternate with squat. 2 warm-up sets first 10 × 10 · rest 1:30 | 10 | 10 | 1:30 |
| 03 | Leg Press Supplementary quad volume, NOT 10×10. 3×10-15 at RPE 8. 3 × 15–10 · rest 1:30 | 3 | 15–10 | 1:30 |
| 04 | Standing Calf Raises Supplementary calves. 3×12-15, slow eccentric, full stretch. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 05 | Cable Crunch Weighted abs to close. 3×12-15 at RPE 8-9. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
GVT core: squat and lying leg curl are paired antagonists, 10×10 each at ~60% 1RM, FIXED 90s rest between alternating sets — never extend rest to save reps. Pick a squat load you could hit for 20 fresh; it must carry all 10×10. Add load (+2.5-5%) NEXT session only when every set of ten is completed at 90s rest, else repeat. If squat reps drop below 10 late, hold the load and bank the reps — do not strip the bar mid-session. Leg press and calves are supplementary 3×10-15 at RPE 8, not 10×10. Sub hack squat or leg press for the main 10×10 if lower-back fatigue limits the barbell; keep the 60%/90s structure.
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 — Legs & Abs template?
GVT core: squat and lying leg curl are paired antagonists, 10×10 each at ~60% 1RM, FIXED 90s rest between alternating sets — never extend rest to save 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 — Legs & Abs, and how long does it take?
GVT 10×10 — Legs & Abs runs 5 movements and about 29 working sets, roughly 103 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 Legs & Abs version different?
GVT 10×10 — Legs & Abs is the legs & abs 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
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