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German Volume Schema
Bulking
Advanced
Machine strength
Plan Details
The German Volume Schema routine by daniel1877 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Borst/Rug
Est. 94 min
10 exercises
Dumbbell Bench Press
10 Sets x 6 Reps
Machine Assisted Pull-Up (Hammer Grip)
10 Sets x 6 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 8 Reps
Barbell Deadlift
6 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Day 2
Benen/Buik
Est. 101 min
11 exercises
Barbell Squat
10 Sets x 6 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
5 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
10 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Cable Crunch Kneeling Rotation
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Plank
4 Sets
Day 3
Schouders/Bicep/Tricep
Est. 97 min
12 exercises
Barbell Shoulder Press
10 Sets x 6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Curl
5 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Drag Curl
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Day 4
Rust
Est. 0 min
0 exercises
This day is empty
Day 5
Borst/Rug
Est. 95 min
10 exercises
Dumbbell Incline Bench Press
10 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Deadlift
6 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Cable Crunch Kneeling Rotation
4 Sets x 15 Reps
Day 6
Benen/Buik
Est. 85 min
10 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 20 Reps
Crunch
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Bench Leg Raise (Supine)
4 Sets x 10 Reps
Plank
4 Sets
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Squat
10 Sets x 6 Reps
Day 7
Schouders/Bicep/Tricep
Est. 102 min
12 exercises
Dumbbell Seated Arnold Press
10 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Curl
10 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dip
6 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 8
Rust
Est. 0 min
0 exercises
This day is empty
