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German Volume Training 2.0

by prateek B.
1 athletes joined
4.0
(1 rating)

Program Description

German Volume Training’s purpose is to rapidly increase muscle size by using high training volume (10×10 reps with moderate weight) to create intense muscle stress, boost anabolic hormones, improve work capacity, and break through size or strength plateaus.

Program Overview

  • Level
    Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 15, 2025 07:31
  • Last Edited
    Sep 20, 2025 09:27

Summary

Unlock your potential with German Volume Training 2.0, a rigorous 9-week program designed to build muscle and strength through high-volume workouts. Committing to six days a week, you'll tackle targeted sessions for chest, back, legs, and abs, utilizing classic lifts like the barbell bench press, squats, and more. This program is perfect for those ready to push their limits and achieve serious gains. Equip yourself with the full gym setup and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.7%
Hamstrings
11.3%
Biceps
10.7%
Triceps
9.9%
Upper Back
9.3%
Lats
8.3%
Quadriceps
8.1%
Front Delts
7.5%
Glutes
7.1%
Abs
4.4%
Rear Delts
2.3%
Forearms
2.1%
Lower Back
2.1%
Adductors
1.4%
Middle Delts
1.1%
Calves
1.1%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7
2
Bent Over Row (Barbell)
10
10 reps
RPE 7
3
Cable Crossover
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7
2
Bent Over Row (Barbell)
10
10 reps
RPE 7
3
Cable Crossover
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7
2
Bent Over Row (Barbell)
10
10 reps
RPE 7
3
Cable Crossover
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7
2
Bent Over Row (Barbell)
10
10 reps
RPE 7
3
Cable Crossover
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7
2
Bent Over Row (Barbell)
10
10 reps
RPE 7
3
Cable Crossover
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7
2
Bent Over Row (Barbell)
10
10 reps
RPE 7
3
Cable Crossover
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7
2
Bent Over Row (Barbell)
10
10 reps
RPE 7
3
Cable Crossover
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7
2
Bent Over Row (Barbell)
10
10 reps
RPE 7
3
Cable Crossover
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7
2
Bent Over Row (Barbell)
10
10 reps
RPE 7
3
Cable Crossover
3
10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 7
2
Lying Leg Curl
10
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 7
2
Lying Leg Curl
10
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 7
2
Lying Leg Curl
10
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 7
2
Lying Leg Curl
10
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 7
2
Lying Leg Curl
10
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 7
2
Lying Leg Curl
10
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 7
2
Lying Leg Curl
10
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 7
2
Lying Leg Curl
10
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 7
2
Lying Leg Curl
10
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
RPE 7
2
Bicep Curl (Barbell)
10
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
RPE 7
2
Bicep Curl (Barbell)
10
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
RPE 7
2
Bicep Curl (Barbell)
10
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
RPE 7
2
Bicep Curl (Barbell)
10
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
RPE 7
2
Bicep Curl (Barbell)
10
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
RPE 7
2
Bicep Curl (Barbell)
10
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
RPE 7
2
Bicep Curl (Barbell)
10
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
RPE 7
2
Bicep Curl (Barbell)
10
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
RPE 7
2
Bicep Curl (Barbell)
10
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
10
6 reps
RPE 7
2
Pull-Up (Bodyweight)
10
6 reps
RPE 7
3
Chest Fly (Dumbbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
10
6 reps
RPE 7
2
Pull-Up (Bodyweight)
10
6 reps
RPE 7
3
Chest Fly (Dumbbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
10
6 reps
RPE 7
2
Pull-Up (Bodyweight)
10
6 reps
RPE 7
3
Chest Fly (Dumbbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
10
6 reps
RPE 7
2
Pull-Up (Bodyweight)
10
6 reps
RPE 7
3
Chest Fly (Dumbbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
10
6 reps
RPE 7
2
Pull-Up (Bodyweight)
10
6 reps
RPE 7
3
Chest Fly (Dumbbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
10
6 reps
RPE 7
2
Pull-Up (Bodyweight)
10
6 reps
RPE 7
3
Chest Fly (Dumbbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
10
6 reps
RPE 7
2
Pull-Up (Bodyweight)
10
6 reps
RPE 7
3
Chest Fly (Dumbbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
10
6 reps
RPE 7
2
Pull-Up (Bodyweight)
10
6 reps
RPE 7
3
Chest Fly (Dumbbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
10
6 reps
RPE 7
2
Pull-Up (Bodyweight)
10
6 reps
RPE 7
3
Chest Fly (Dumbbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
6 reps
RPE 7
2
Stiff Leg Deadlift
10
6 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 7
4
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
6 reps
RPE 7
2
Stiff Leg Deadlift
10
6 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 7
4
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
6 reps
RPE 7
2
Stiff Leg Deadlift
10
6 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 7
4
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
6 reps
RPE 7
2
Stiff Leg Deadlift
10
6 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 7
4
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
6 reps
RPE 7
2
Stiff Leg Deadlift
10
6 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 7
4
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
6 reps
RPE 7
2
Stiff Leg Deadlift
10
6 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 7
4
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
6 reps
RPE 7
2
Stiff Leg Deadlift
10
6 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 7
4
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
6 reps
RPE 7
2
Stiff Leg Deadlift
10
6 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 7
4
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
10
6 reps
RPE 7
2
Stiff Leg Deadlift
10
6 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 7
4
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
10
6 reps
RPE 7
2
Incline Curl (Dumbbell)
10
6 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
10
6 reps
RPE 7
2
Incline Curl (Dumbbell)
10
6 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
10
6 reps
RPE 7
2
Incline Curl (Dumbbell)
10
6 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
10
6 reps
RPE 7
2
Incline Curl (Dumbbell)
10
6 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
10
6 reps
RPE 7
2
Incline Curl (Dumbbell)
10
6 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
10
6 reps
RPE 7
2
Incline Curl (Dumbbell)
10
6 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
10
6 reps
RPE 7
2
Incline Curl (Dumbbell)
10
6 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
10
6 reps
RPE 7
2
Incline Curl (Dumbbell)
10
6 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
10
6 reps
RPE 7
2
Incline Curl (Dumbbell)
10
6 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
10 Sets
10 Reps
@7
2
Bent Over Row (Barbell)
10 Sets
10 Reps
@7
3
Cable Crossover
3 Sets
10 Reps
@7
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
10 Sets
10 Reps
@7
2
Lying Leg Curl
10 Sets
10 Reps
@7
3
Leg Extension
3 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@7
Day 3
1
Close Grip Bench Press (Smith Machine)
10 Sets
6 Reps
@7
2
Bicep Curl (Barbell)
10 Sets
6 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
6 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
10 Sets
6 Reps
@7
2
Pull-Up (Bodyweight)
10 Sets
6 Reps
@7
3
Chest Fly (Dumbbell)
3 Sets
6 Reps
@7
4
Seated Row (Cable)
3 Sets
6 Reps
@7
Day 5
1
Leg Press (45 Degrees)
10 Sets
6 Reps
@7
2
Stiff Leg Deadlift
10 Sets
6 Reps
@7
3
Standing Calf Raise
3 Sets
10 Reps
@7
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@7
Day 6
1
Skull Crusher (Barbell)
10 Sets
6 Reps
@7
2
Incline Curl (Dumbbell)
10 Sets
6 Reps
@7
3
Front Raise
3 Sets
10 Reps
@7
4
Reverse Pec Deck
3 Sets
10 Reps
@7