Week 10 - Giant Sets Introduction

🎯 Week 10 Objectives

Master giant sets Progressive overload continues Maximum pump

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🆕 What is a Giant Set?

A giant set is 3+ exercises performed back-to-back with no rest:

Exercise A → Exercise B → Exercise C → REST → Repeat

Benefits

• ⚡ Increased metabolic stress
• 💪 Maximum muscle pump
• ⏱️ Time-efficient
• 🔥 Elevated heart rate (cardio effect)

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🏋️ Day 1: Push - GIANT SET FINISHER

🎥 Key Exercise Videos

🏋️ Bench Press

🏋️ Incline DB Press

Main Workout

Exercise	Sets	Reps	Rest
Barbell Bench Press	4	6-8	150 sec
Incline DB Press	4	8-10	120 sec
Seated DB Shoulder Press	4	8-10	120 sec

GIANT SET FINISHER (3 rounds)

Perform all three exercises back-to-back:

Exercise	Reps	Rest
Cable Flyes	12-15	None
→ Push-ups	Max	None
→ Lateral Raises	15-20	90 sec

Repeat 3 times total

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🏋️ Day 2: Pull - GIANT SET FINISHER

🎥 Key Exercise Videos

🏋️ Barbell Row

💪 Lat Pulldown

Main Workout

Exercise	Sets	Reps	Rest
Barbell Rows	4	6-8	150 sec
Weighted Pull-ups	4	6-10	120 sec
Seated Cable Rows	4	8-10	90 sec

GIANT SET FINISHER (3 rounds)

Exercise	Reps	Rest
Lat Pulldowns (light)	12-15	None
→ Face Pulls	15-20	None
→ Hammer Curls	12-15	90 sec

Repeat 3 times total

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🏋️ Day 3: Legs - GIANT SET FINISHER

🎥 Key Exercise Videos

🏋️ Squat

🏋️ Romanian Deadlift

Main Workout

Exercise	Sets	Reps	Rest
Barbell Back Squat	4	6-8	180 sec
Romanian Deadlifts	4	8-10	120 sec
Leg Press	4	8-10	90 sec

GIANT SET FINISHER (3 rounds)

Exercise	Reps	Rest
Leg Extensions	15-20	None
→ Walking Lunges	10 each	None
→ Leg Curls	15-20	90 sec

Repeat 3 times total

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⚡ Execution Tips

Weight Selection for Giant Sets

• Use 50-60% of your normal working weight
• Focus on muscle contraction, not ego
• The pump is the goal

Form Priority

• Slower tempo (2-2-2)
• Full range of motion
• Mind-muscle connection

Breathing

• Don't hold your breath
• Exhale on exertion
• Stay controlled

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📝 Week 10 Workout Log

Day 1 - Push

Exercise	Weight	S1	S2	S3	S4
Bench Press
Incline DB Press
Shoulder Press
GIANT SET
Cable Flyes		R1:	R2:	R3:
Push-ups	BW	R1:	R2:	R3:
Lateral Raises		R1:	R2:	R3:

Day 2 - Pull

Exercise	Weight	S1	S2	S3	S4
Barbell Rows
Weighted Pull-ups
Cable Rows
GIANT SET
Lat Pulldowns		R1:	R2:	R3:
Face Pulls		R1:	R2:	R3:
Hammer Curls		R1:	R2:	R3:

Day 3 - Legs

Exercise	Weight	S1	S2	S3	S4
Squat
RDL
Leg Press
GIANT SET
Leg Extensions		R1:	R2:	R3:
Walking Lunges		R1:	R2:	R3:
Leg Curls		R1:	R2:	R3:

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✅ Week 10 Checklist

• Completed heavy compound lifts
• Performed giant set finishers (3 rounds each)
• Experienced significant muscle pump
• Maintained form throughout
• Adequate rest between workouts

Week 10 Complete?

The giant sets are brutal but effective! You're building both strength AND endurance. Continue to Week 11 where we push even harder!