The 10×10 workout plan is one of our most popular total-body programs. Because of it’s popularity, I’ve decided to produce a series of three more workouts with two days of cardio in between. If you are or plan on following the original 10x10s for the prescribed two weeks, you can add this in as a third or third and fourth week(s). If you’re unfamiliar with the original 10×10 plan, you can check that out here.
How the split 10×10 workouts work
They are very much like the original 10x10s, but instead of being a combination of three moves for 10 sets of 10 reps, they’re a combination of 3 moves for 5 sets of 10, then a new group of 3 moves for another 5 sets of 10. Essentially there’s just a bit more diversity in the movements you’ll be doing. Each workout focuses on a couple or few muscle groups at once, after the full week you covered your entire body. It’s suggested that you rest as little as possible between exercises, but do rest as you feel you need to. This is a nice combo of strength and cardio training for muscle gains and fat loss.
How to follow the split 10×10 workouts
As mentioned above, if you’re following the original plan for two weeks, you can add this week of workouts in as a third week or as a third and fourth week. Once you’re complete, cycle off of it and onto another plan like 4-week Reconstruction plan, the 6-week Redemption plan, or the 6-week Unlabeled plan. Our reboot release of the Pre-Cut plan is also a smart option.
The split 10×10 workouts
Workout 1: Legs/Core/easy chest (pushups)
1A. Back squat
1B. Plank row
1C. Weighted sit-up
5 sets. 10 reps. Rest as little as possible.
2A. Front squat
2B. DB push-up
2C. Plank swing
5 sets. 10 reps. Rest as little as possible.
Workout 2: Interval+steady cardio combo 1
Complete 10 minutes of intervals. The choice is yours: 10sec on/10sec off, 20sec on/10sec off, 30sec on/10sec off, etc.)
Complete 20-30 minutes of steady state cardio around 60% max
Workout 3: Shoulders/Back/Chest/Core
1A. DB shoulder press
1B. BB bent-over row
1C. Hanging leg raise or knee raise
5 sets. 10 reps. Rest as little as possible.
2A. Pull-down
2B. DB bench press
2C. Weighted crunch
5 sets. 10 reps. Rest as little as possible.
Workout 4: Interval+steady cardio combo round 2
Complete 10 minutes of intervals. The choice is yours: 10sec on/10sec off, 20sec on/10sec off, 30sec on/10sec off, etc.)
Complete 20-30 minutes of steady state cardio around 60% max
Workout 5: Legs/Chest/Back
1A. Front squat
1B. DB flye
1C. Cable chop
5 sets. 10 reps. Rest as little as possible.
2A. BB deadlift
2B. Pull-up
2C. Weighted dip bar tuck
5 sets. 10 reps. Rest as little as possible.