German Volume Training My Version
Bulking
Intermediate
Barbell
Plan Details
The German Volume Training My Version routine by ShreyasPurandare is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
German Volume Training As the name suggests it originated from Germany. Athletes used this technique to gain in the off season. Very gruesome, extremely exhausting and 1 body part per week so that it gets full rest and recovers before we hit it again. For 10x10 sets lift only 50-60% of your 1rm. Rest timing to be kept strict for intensity.
Routine detail
Mon
chest and back
Est. 77 min
6 exercises
Barbell Bench Press
10 Sets x 10 Reps
Barbell Deadlift
10 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Decline Fly
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Tue
Cardio and Abs
Est. 51 min
4 exercises
Barbell Side Bend
4 Sets x 25 Reps
Crunch
4 Sets x 25 Reps
Plank
3 Sets
Treadmill Running
1 Set
Wed
Shoulders
Est. 61 min
4 exercises
Barbell Shoulder Press
10 Sets x 10 Reps
Dumbbell Lateral Raise
10 Sets x 10 Reps
Machine Reverse Fly
10 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Thu
Cardio
Est. 56 min
5 exercises
Elliptical Training
1 Set
Indoor Cycling
1 Set
Hanging Leg Raise
4 Sets x 25 Reps
Leg Raise
4 Sets x 25 Reps
Oblique Crunch
4 Sets x 25 Reps
Fri
Arms
Est. 65 min
6 exercises
Barbell Curl
10 Sets x 10 Reps
EZ Bar Tricep Extension
10 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Sat
legs
Est. 37 min
4 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
