German Volume Training 2.0

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!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Barbell)

Bent Over Row (Barbell)

Cable Crossover

Lat Pulldown (Close Grip)

Chest & Back

Squat (Barbell)

Lying Leg Curl

Leg Extension

Leg Raise (Captain's Chair)

Legs & Abs

Close Grip Bench Press (Smith Machine)

Bicep Curl (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Arms & Shoulders

Incline Bench Press (Barbell)

Pull-Up (Bodyweight)

Chest Fly (Dumbbell)

Seated Row (Cable)

Leg Press (45 Degrees)

Stiff Leg Deadlift

Standing Calf Raise

Abs Crunch (Bodyweight)

Skull Crusher (Barbell)

Incline Curl (Dumbbell)

Front Raise

Reverse Pec Deck

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