"Modified" German Volume Training (3-Day Split)
Bulking
Intermediate
Machine strength
Plan Details
The "Modified" German Volume Training (3-Day Split) routine by JefitTeam is a 3 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. 52 min
5 exercises
Barbell Bench Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Weighted Crunch
3 Sets x 20 Reps
Day 3
Workout 2: Legs
Est. 51 min
5 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 Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 5
Workout 3: Shoulders/Arms/Abs
Est. 54 min
5 exercises
Barbell Shoulder Press
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 20 Reps
