German Volume Training is a high-volume program that focuses on one compound exercise for each major muscle group. This program focuses on high volume and is designed to promote muscle hypertrophy. The goal is to perform 10 sets of 10 reps with a weight that challenges you. Rest for 60-90 seconds between sets.
German Volume Training
Duration: 8-12 Weeks
German Volume Training is a high-volume program that focuses on one compound exercise for each major muscle group. The goal is to perform 10 sets of 10 reps with a weight that challenges you. Rest for 60-90 seconds between sets.
Day 1: Chest and Back
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Barbell Bench Press | 10 | 10 |
| Bent-Over Rows | 10 | 10 |
Day 2: Legs
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Squats | 10 | 10 |
| Romanian Deadlifts | 10 | 10 |
Day 3: Shoulders and Arms
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Military Press | 10 | 10 |
| Barbell Curls | 10 | 10 |
| Triceps Dips | 10 | 10 |
Day 4: Rest
Day 5: Repeat Day 1 exercises with different variations
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Incline Dumbbell Press | 10 | 10 |
| Wide-Grip Pull-Ups | 10 | 10 |
Day 6: Repeat Day 2 exercises with different variations
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Leg Press | 10 | 10 |
| Lunges | 10 | 10 |
Day 7: Repeat Day 3 exercises with different variations
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Arnold Press | 10 | 10 |
| Hammer Curls | 10 | 10 |
| Triceps Pushdown | 10 | 10 |
German Volume Training is an intense program that requires proper form, focus, and recovery. It’s recommended for experienced lifters with a solid foundation of strength and training. It’s crucial to select an appropriate weight that allows you to complete all sets and reps with good form. Be mindful of your body’s response to the high volume and adjust the weight accordingly to avoid injury and overtraining. Ensure proper nutrition, rest, and recovery to support muscle growth and adaptation.
