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German Volume Training 2.0

by prateek B.

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
    Aug 15, 2025 07:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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