German Volume Training My Version

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

chest and back 6 exercises, 1 hr 16 mins

Barbell Bench Press	10x10 reps	rest: 45s
Barbell Deadlift	10x10 reps	rest: 45s
Dumbbell Incline Fly	5x10 reps	rest: 45s
Dumbbell One-Arm Row	5x10 reps	rest: 45s
Dumbbell Decline Fly	5x10 reps	rest: 45s
T Bar Row	5x10 reps	rest: 45s

Cardio and Abs 4 exercises, 50 mins

Barbell Side Bend	4x25 reps	rest: 45s
Crunch	4x25 reps	rest: 45s
Plank	3x16 reps	rest: 45s
Treadmill Running	1x0 reps	rest: 20s

Shoulders 4 exercises, 1 hr 0 min

Barbell Shoulder Press	10x10 reps	rest: 45s
Dumbbell Lateral Raise	10x10 reps	rest: 45s
Machine Reverse Fly	10x10 reps	rest: 45s
Barbell Shrug	5x10 reps	rest: 45s

Cardio 5 exercises, 56 mins

Elliptical Training	1x0 reps	rest: 10s
Indoor Cycling	1x0 reps	rest: 10s
Hanging Leg Raise	4x25 reps	rest: 45s
Leg Raise	4x25 reps	rest: 45s
Oblique Crunch	4x25 reps	rest: 45s

Arms 6 exercises, 1 hr 5 mins

Barbell Curl	10x10 reps	rest: 45s
EZ Bar Tricep Extension	10x10 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 45s
Cable Shoulder Extension	3x10 reps	rest: 45s
Dumbbell Concentration Curl	3x15 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 45s

legs 4 exercises, 36 mins

Barbell Squat	5x10 reps	rest: 45s
Machine Seated Leg Curl	5x10 reps	rest: 45s
Machine Leg Extension	5x10 reps	rest: 45s
Machine Seated Calf Raise	5x10 reps	rest: 45s