How the week works
Experienced lifters who already tolerate high training volume. This guide explains the structure and progression approach; exercise selection and loading should still be adjusted to the individual.
Day 1
Chest + back
One 10×10 pairing · limited assistance
Day 2
Legs + core
One lower-body 10×10 movement · accessories
Day 3
Rest
Recovery
Day 4
Arms + shoulders
One 10×10 pairing · limited assistance
Day 5
Posterior chain
Controlled volume · no maximal loading
Weekend
Rest
Prioritize sleep and nutrition
How to progress
Keep the same load until all ten sets are completed at the target repetitions, then increase it conservatively.