Import-ready template

German Volume Training

The classic 10x10 hypertrophy template for lifters who tolerate big sessions and repeated volume. Review the full schedule, then run the template inside IronFlow.

Days / week
4
Weeks
6
Level
Intermediate
Focus
Hypertrophy

Program at a glance

The classic 10x10 hypertrophy template for lifters who tolerate big sessions and repeated volume.

Max lifts
Bench PressSquatBarbell CurlDipsLeg Curl
Equipment
BarbellDumbbellCable
What you are committing to
Days / week
4 training days each week
Weeks
6 programmed weeks
Sample week
Week 1

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Chest & Back

4 exercises
Bench Press
10 x 60% x 10

A1 - 10x10 @ 60% 1RM, 90 sec rest. 4-0-2-0 tempo. STRICT 90 sec rest. Use timer!

Barbell Row
10 x 60% x 10

A2 - 10x10 @ 60% 1RM, 90 sec rest. 4-0-2-0 tempo. STRICT 90 sec rest. Use timer!

Incline Dumbbell Flyes
3 x 10-15 @ RPE 8

B1 - 3x10-15 reps RPE 8. Rest 60 sec.

Dumbbell Pullover
3 x 10-15 @ RPE 8

B2 - 3x10-15 reps RPE 8. Rest 60 sec.

Day 2

Legs & Abs

5 exercises
Squat
10 x 60% x 10

A1 - 10x10 @ 60% 1RM, 90 sec rest. 4-0-2-0 tempo. STRICT 90 sec rest. Use timer!

Leg Curl
10 x 60% x 10

A2 - 10x10 @ 60% 1RM, 90 sec rest. 4-0-2-0 tempo. STRICT 90 sec rest. Use timer!

Leg Extension
3 x 10-15 @ RPE 8

B1 - 3x10-15 reps RPE 8. Rest 60 sec.

Seated Calf Raise
3 x 15-20 @ RPE 8

B2 - 3x15-20 reps RPE 8. Rest 60 sec.

Crunches
3 x 15-25

3x15-25 reps

Day 3

Arms & Shoulders

4 exercises
Dips
10 x 60% x 10

A1 - 10x10 @ 60% 1RM (add weight if needed), 90 sec rest STRICT 90 sec rest. Use timer!

Barbell Curl
10 x 60% x 10

A2 - 10x10 @ 60% 1RM, 90 sec rest. 4-0-2-0 tempo. STRICT 90 sec rest. Use timer!

Dumbbell Shoulder Press
3 x 10-15 @ RPE 8

B1 - 3x10-15 reps RPE 8. Rest 60 sec.

Lateral Raises
3 x 10-15 @ RPE 8

B2 - 3x10-15 reps RPE 8. Rest 60 sec.

Frequently Asked Questions

IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.

Yes. IronFlow keeps core training features free, including plan management, workout logging, analytics, and Google Sheets sync. Pro is an optional upgrade for deeper tools.

Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.

Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or use AI to generate one. You can also start from a built-in proven program.

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Your data is stored locally on your device first. If you create an account, it syncs to the cloud with encryption in transit. You can export or delete your data at any time.

IronFlow Pro is an optional in-app upgrade with advanced analytics, curated programs, higher plan and import limits, and upcoming watch support.

Ready to run German Volume Training?

Use this plan