This is a full 60 day program for German Volume Training. Unlike the 10 x 10 method, by using 10 x 5 you can manage a heavier weight and it's said to be better for the more experienced lifters. Each movement is either 40X0 or 30X0 tempo, meaning 3-4 seconds on the eccentric portion of each rep.
As I'm in a home gym, I don't have access to cable machines and so substituted certain exercises, but I maintained the agonist-antagonist supersets.
I did a 10 day tester to see what kind of weight I could handle. This isn't necessary before starting but I wanted to try it so you guys could see a ball park figure. Find that and my full training at the link below.
Training Log: [ Ссылка ]
Website: [ Ссылка ]
Instagram: [ Ссылка ]
