Loading...
German Volume Training
Bulking
Advanced
Barbell
Plan Details
The German Volume Training routine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise. To do this method, I recommend using body-split method, this is done by doing two body parts and splitting them e.g. for back and chest you do 2 workouts each one of each at 10 x 10 and the other at one of each at 10 x 3 THIS METHOD IS VERY EXHAUSTING SO YOU MUST INCREASE YOUR BODY FUEL INTAKE, DON'T DO CARDIO.
Routine detail
Day 1
CHEST AND BACK
Est. 56 min
4 exercises
Barbell Bench Press
10 Sets x 10 Reps
Barbell Romanian Deadlift
10 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Day 2
REST
Est. 0 min
0 exercises
This day is empty
Day 3
SHOULDER AND LEGS
Est. 55 min
4 exercises
Barbell Rear Military Press
10 Sets x 10 Reps
Barbell 1/2 Squat
10 Sets x 10 Reps
Barbell Snatch Shrug
3 Sets x 10 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Day 4
REST
Est. 0 min
0 exercises
This day is empty
Day 5
ARMS AND ABS
Est. 69 min
6 exercises
Dumbbell Incline Tricep Extension
10 Sets x 10 Reps
Dumbbell Hammer Curl
10 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Stability Ball Hundreds
3 Sets x 10 Reps
Alternating Reach and Catch
3 Sets x 10 Reps
Day 6
REST
Est. 0 min
0 exercises
This day is empty
Day 7
REST
Est. 0 min
0 exercises
This day is empty
