"Modified" German Volume Training (3-Day Split)

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 3
Day 5

Workout 1: Chest/Back/Abs 5 exercises, 52 mins

Barbell Bench Press	5x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 75s
Barbell Incline Bench Press	4x10 reps	rest: 90s
Cable Seated Row	4x10 reps	rest: 75s
Weighted Crunch	3x20 reps	rest: 60s

Workout 2: Legs 5 exercises, 50 mins

Machine Leg Press	5x10 reps	rest: 90s
Dumbbell Lunge	5x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Calf Raise	3x20 reps	rest: 60s

Workout 3: Shoulders/Arms/Abs 5 exercises, 53 mins

Barbell Shoulder Press	5x10 reps	rest: 90s
Barbell Upright Row	5x10 reps	rest: 75s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 75s
Barbell Curl	4x10 reps	rest: 75s
Decline Bench Rotational Sit-Up	3x20 reps	rest: 60s