Reese’s German Volume Training Plan

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

The core of German volume training is as the name implies, high volume strength training. The major goal is to build muscle hypertrophy. Each major muscle group is trained for 10 sets of I0 repetitions. Plus accessory work using - at times - less volume. Rest between sets is vital as this is an intensive program. If you need more recovery time between sets - simply increase the time on your side. Each training day is about 60 to 65-minutes long.

Monday: Back & Chest

Wednesday: Legs & Core

Friday: Shoulders & Arms

Stay Strong Together,

Michael Wood, CSCS
Jefiit

Back & Chest 5 exercises, 0 min

Dip	5x10 reps	rest: 60s
Barbell Bench Press	10x10 reps	rest: 90s
Barbell Bent-Over Row	10x10 reps	rest: 90s
Dumbbell Fly	3x12 reps	rest: 75s
Dumbbell One-Arm Row	3x12 reps	rest: 75s

Shoulders & Arms 4 exercises, 0 min

Dip	4x10 reps	rest: 60s
Barbell Push Press	10x6 reps	rest: 90s
Barbell Bench Press (Close Grip)	10x6 reps	rest: 75s
Dumbbell Alternating Bicep Curl	10x10 reps	rest: 75s

Legs & Core 4 exercises, 0 min

Barbell Squat	10x10 reps	rest: 90s
Machine Leg Curl (Prone)	10x10 reps	rest: 90s
Machine Seated Calf Raise	4x12 reps	rest: 75s
Hanging Knee Raise	4x12 reps	rest: 75s

Back & Chest 5 exercises, 0 min

Dip	4x10 reps	rest: 60s
Barbell Bench Press	10x10 reps	rest: 90s
Barbell Bent-Over Row	10x10 reps	rest: 90s
Dumbbell Fly	3x12 reps	rest: 75s
Dumbbell One-Arm Row	3x12 reps	rest: 75s

Shoulders & Arms 4 exercises, 0 min

Dip	5x10 reps	rest: 60s
Barbell Push Press	10x6 reps	rest: 90s
Barbell Bench Press (Close Grip)	10x6 reps	rest: 75s
Dumbbell Alternating Bicep Curl	10x10 reps	rest: 75s

Legs & Core 6 exercises, 0 min

Dip	5x10 reps	rest: 60s
Treadmill Running	4x10 reps	rest: 60s
Barbell Squat	10x10 reps	rest: 90s
Machine Leg Curl (Prone)	10x10 reps	rest: 90s
Machine Seated Calf Raise	4x12 reps	rest: 75s
Hanging Knee Raise	4x12 reps	rest: 75s