German Volume

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Volume based workout that focuses primarily on lower weight and form. Creates Hypertrophy through technique.
Start off with a weight you could do 20 reps with. Then after 6 cycles of each day, move on to a more intensive routine to ensure the body doesn't adapt to the exercises.
Move back to this routine after another 3 weeks.
Ideally take 2 days off a week so each muscle group is not every 3-4 days

Day 1
Day 2
Day 3

Chest and Back 4 exercises, 1 hr 19 mins

Barbell Bench Press	10x10 reps	rest: 60s
Barbell Bent-Over Row	10x10 reps	rest: 60s
Cable Cross-Over	10x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	10x10 reps	rest: 60s

Legs and Abs 4 exercises, 1 hr 22 mins

Barbell Squat	10x10 reps	rest: 90s
Machine Seated Leg Curl	10x10 reps	rest: 60s
Machine Seated Calf Raise	10x10 reps	rest: 60s
Hanging Leg Raise	10x10 reps	rest: 60s

Shoulders and Arms 4 exercises, 1 hr 25 mins

Smith Machine Bench Press (Close Grip)	10x10 reps	rest: 90s
Barbell Curl	10x10 reps	rest: 60s
Dumbbell Lateral Raise	10x10 reps	rest: 60s
Dumbbell Reverse Fly	10x10 reps	rest: 60s