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German Volume Training Plan
AUDIO TIP
Bulking
Advanced
Barbell
Plan Details
The German Volume Training Plan routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The core of German volume training is as the name implies, high volume strength training. The major goal is to build muscle hypertrophy. Each major muscle group is trained for 10 sets of I0 repetitions. Plus accessory work using - at times - less volume. Rest between sets is vital as this is an intensive program. If you need more recovery time between sets - simply increase the time on your side. Each training day is about 60 to 65-minutes long. Monday: Back & Chest Wednesday: Legs & Core Friday: Shoulders & Arms Stay Strong Together, Michael Wood, CSCS Jefiit
Routine detail
Mon
Back & Chest
Est. 68 min
4 exercises
Barbell Bench Press
10 Sets x 10 Reps
Barbell Bent-Over Row
10 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Thu
Legs & Core
Est. 71 min
4 exercises
Barbell Squat
10 Sets x 10 Reps
Machine Leg Curl (Prone)
10 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Sat
Shoulders & Arms
Est. 66 min
3 exercises
Barbell Push Press
10 Sets x 6 Reps
Barbell Bench Press (Close Grip)
10 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
10 Sets x 10 Reps
