German Volume
Bulking
Intermediate
Machine strength
Plan Details
The German Volume routine by SeanSanderson is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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
Routine detail
Day 1
Chest and Back
Est. 79 min
4 exercises
Barbell Bench Press
10 Sets x 10 Reps
Barbell Bent-Over Row
10 Sets x 10 Reps
Cable Cross-Over
10 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
10 Sets x 10 Reps
Day 2
Legs and Abs
Est. 82 min
4 exercises
Barbell Squat
10 Sets x 10 Reps
Machine Seated Leg Curl
10 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Hanging Leg Raise
10 Sets x 10 Reps
Day 3
Shoulders and Arms
Est. 86 min
4 exercises
Smith Machine Bench Press (Close Grip)
10 Sets x 10 Reps
Barbell Curl
10 Sets x 10 Reps
Dumbbell Lateral Raise
10 Sets x 10 Reps
Dumbbell Reverse Fly
10 Sets x 10 Reps
