A brutal 6-week high-volume program built around 10x10 compound lifts with progressively shorter rest periods — same weight, less rest, more suffering.
Copy it to your plans in the free app. TopSet works out each set’s target weight from your training max or 1RM.
Download on the App StoreJon Andersen's Deep Water Method is a 6-week high-volume block built around 10 sets of 10 reps on compound lifts. The weight stays constant throughout — progression comes entirely from reducing rest periods every two weeks (4 min → 3 min → 2 min). Designed by an IFBB Pro bodybuilder and former strongman to build mental toughness, work capacity, and significant muscle mass.
Deep Water was created by Jon Andersen, an IFBB Pro bodybuilder who competed at approximately 300 lbs at ~8% body fat, and was also a professional wrestler and strongman competitor. The program is documented in his book Deep Water: Overcoming the Waves of Life.
The core philosophy centers on mental toughness and pushing past perceived physical limits. Andersen describes "portals" — breakthrough moments during extended sets where the lifter realizes they can push further than they thought possible. The name "Deep Water" is a metaphor for being thrown into an extremely challenging situation with no way out but through. The program is not primarily about increasing your 1RM — it's about building your ability to perform enormous amounts of work under progressively harsher conditions.
Pros
Cons
Deep Water Day 1 (Lower) pairs light technique work on the opposite movement (3x10 at ~40% 1RM) with the main 10x10 lift. On squat weeks, you do light deadlifts first; on deadlift weeks, light squats. Lunges follow the main lift to finish off the legs.
Day 2 (Back) builds the posterior chain and pulling strength needed to support the heavy compound days. Bent Over Row (weeks 1-4) develops horizontal pull strength, then swaps to Shrug, Barbell (weeks 5-6) for trap development. Clean technique work (3x10 light) prepares you for the Intermediate phase, which introduces 10x10 power cleans. Lateral Raises and Bicep Curl, Barbells add direct arm and shoulder work.
Deep Water Day 3 (Upper) is the 10x10 pressing day. Push Press, Barbell allows more total weight moved through leg drive, while Overhead Press (strict press) builds raw shoulder strength. Lateral Raises and Bicep Curl, Barbells round out the session.
Day 4 (Chest) covers pressing from three angles: Bench Press for raw strength, Bench Press Close Grip for tricep development, and Incline Bench Press for upper chest. Chest Dips add high-rep bodyweight pressing volume.
Core work (Sit Up + Back Extension, Bodyweight) appears on every lifting day — spinal erector and abdominal endurance are critical for supporting the heavy compound volume.
Main 10x10 lifts use 70% of your estimated 10RM, which equals approximately 54% of 1RM. This weight feels moderate on set 1 and becomes brutally difficult by sets 8-10, especially as rest periods shrink across the program.
Light technique work uses approximately 40% of 1RM for 3x10 — enough to groove the movement pattern without creating fatigue before the main 10x10 work.
Accessories use standard bodybuilding rep ranges: 3-5 sets of 10 reps. Pull Ups and Chest Dips are performed as AMRAP (as many reps as possible) since they're bodyweight movements.
Core work is 3 sets of 20 reps each for Sit Ups and Back Extension, Bodyweights — performed as a superset with minimal rest between exercises.
The main 10x10 lifts do not increase in weight during the 6-week beginner phase. Progression is entirely through rest period reduction:
This forces your body to perform the same total volume under increasingly demanding conditions. By weeks 5-6, the same weight that felt manageable in week 1 becomes a war of attrition.
Accessories use double progression — reps increase within a range (8-12), and once you hit the top of the range, weight goes up and reps reset. This provides a sustainable rate of overload for intermediate+ lifters. Bodyweight exercises (pull-ups, dips, core) are performed as AMRAP sets and progress naturally as you get stronger.
There is no deload built into the program. The active recovery day (light conditioning) is the only programmed lighter work.
Run the beginner phase for exactly 6 weeks. After completing it, take a light week, then consider:
Signs the program has served its purpose: you can complete all 10x10 sets at 2-minute rest without failing, your work capacity has noticeably improved, and you've gained visible size.
Home gym substitutions:
Set your 1RM in the app for Squat, Deadlift, Overhead Press, and Push Press, Barbell. The program automatically calculates the 10x10 working weight at 54% of 1RM (≈ 70% of your estimated 10RM).
If you don't know your 1RM, use the app's built-in RM calculator — test a heavy set of 3-5 reps and let it estimate your max.
Common mistake: starting too heavy. The weight should feel easy on set 1. It won't feel easy by set 7. If in doubt, round down.
Deep Water is labeled "beginner" because it's the entry point to Jon Andersen's 18-week system, not because it's for gym beginners. You should have at least 1 year of consistent barbell training and solid technique on Squat, Deadlift, Bench Press, and Overhead Press before attempting this program.
Expect 90-120+ minutes per session. The 10x10 main lift alone takes 45-60 minutes in weeks 1-2 (with 4-minute rest periods). This shrinks to 30-40 minutes by weeks 5-6 as rest periods drop to 2 minutes. Add warmup, accessories, and core work on top.
Progression comes from reducing rest periods, not adding weight. Performing 100 reps with 2 minutes rest (weeks 5-6) is dramatically harder than the same 100 reps with 4 minutes rest (weeks 1-2). This builds work capacity and muscular endurance that traditional weight progression alone cannot achieve.
Not recommended. The extreme volume demands significant caloric intake for recovery. Jon Andersen prescribes 2 grams of protein per pound of bodyweight and generous fat intake. Running this in a deficit will likely result in excessive fatigue, poor recovery, and incomplete workouts.
Push through as many sets as you can. If you truly cannot complete a set, rest longer than prescribed and continue. The goal is to complete all 100 reps. If you consistently fail before set 8, reduce the starting weight by 5-10%.
The natural next step is Deep Water Intermediate (6 weeks), which increases the weight and reduces the number of sets to still achieve 100 total reps. Alternatively, transition to a strength-focused program like Building the Monolith or Bullmastiff to convert your new work capacity into maximal strength gains.
Set your 1RM in the app, and the program automatically calculates the working weight at 54% of 1RM. This approximates 70% of your estimated 10-rep max. If you don't know your 1RM, test a heavy set of 3-5 reps and use the app's built-in RM calculator to estimate it.
Yes. The Clean technique work in the Beginner phase is specifically preparation for the Intermediate phase, which includes 10x10 power cleans. If cleans aren't in your plans, substitute with Deadlift High Pulls or additional Bent Over Rows.
Program by Jon Andersen. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.
