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"Modified" German Volume Training (3-Day Split)
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The "Modified" German Volume Training (3-Day Split) routine by King_of_nothing is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 3-day split training program for intermediate gym goers. The exact program was featured in a 2018 research study published in the Journal Sport. The study showed five sets are just as effective as 10 sets of exercise when using minimal rest and 60-80 percent of 1-RM. Day 1 - The session focuses on Chest/Back/Abs. 5 exercises and about an hour session. Day 2 - This session targets Legs. 5 exercises and about a 50-minute session. Day 3 - This 3rd session of the week works Shoulders/Arms/Abs. 5 exercises and about an hour session. For best results, follow this plan for 12-weeks which was the length of the research study. Staying Stronger Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Chest/Back/Abs
Est. 106 min
6 exercises
Rowing
1 Set
Barbell Bench Press
5 Sets x 8 Reps
Weighted Pull-Up
5 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 3
Workout 2: Legs
Est. 57 min
7 exercises
Machine Leg Press
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 5
Workout 3: Shoulders/Arms/Abs
Est. 40 min
5 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Reverse Fly
5 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 6
Anyday
Est. 61 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Side Lateral Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Day 7
calisthenics
Est. 14 min
9 exercises
Push-Up
1 Set x 99 Reps
floor pull up
1 Set x 99 Reps
Machine Inverted Row
1 Set x 99 Reps
Bench Dip
1 Set x 99 Reps
pike pushup
1 Set x 99 Reps
air squat with calf rise
1 Set x 99 Reps
knee tuck hold
1 Set
Parallel Bar Hip Raise
1 Set x 99 Reps
Plank
1 Set
Day 8
[2022-10-29] Workout
Est. 33 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 8
[2023-01-26] Workout
Est. 8 min
2 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Treadmill Running
1 Set
