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German Volume Training

by Matthias Bier

Program Description

**German Volume Training** is a transformative 12-week program designed to maximize muscle growth and strength through high-volume training. Comprising 36 sessions, this program emphasizes the classic German Volume Training method, featuring supersets that target major muscle groups like the chest, back, legs, and arms. Each workout is structured to challenge your limits with a focus on compound movements, ensuring you build both size and endurance. Get ready to push your boundaries and achieve remarkable results!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 23, 2025 07:04
  • Last Edited
    Nov 24, 2025 09:50
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.3%
Triceps
13.4%
Front Delts
11.3%
Chest
7.4%
Lats
7.4%
Quadriceps
6%
Hamstrings
6%
Biceps
5.8%
Middle Delts
5.3%
Abs
5.1%
Glutes
4.6%
Calves
4.6%
Adductors
2.3%
Rear Delts
2.3%
Forearms
1.4%
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BlogBannerPC
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
Lat Pulldown
10
10 reps
60%
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2B
Barbell Row
3
10 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3B
Dumbbell Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Standing Calf Raise
10
20 reps
60%
2A
Lying Leg Curl
3
10 reps
RPE 8
2B
Leg Extension
3
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
20 reps
RPE 8
3B
Lying Leg Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
10
10 reps
60%
1B
Face Pull
10
10 reps
60%
2A
Bicep Curl (Barbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
3A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
10 Sets
10 Reps
60%
1B
Lat Pulldown
10 Sets
10 Reps
60%
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2B
Barbell Row
3 Sets
10 Reps
@8
3A
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
3B
Dumbbell Row
3 Sets
10 Reps
@8
Day 2
1A
Squat (Barbell)
10 Sets
10 Reps
60%
1B
Standing Calf Raise
10 Sets
20 Reps
60%
2A
Lying Leg Curl
3 Sets
10 Reps
@8
2B
Leg Extension
3 Sets
10 Reps
@8
3A
Decline Sit Up (Weighted)
3 Sets
20 Reps
@8
3B
Lying Leg Raise
3 Sets
20 Reps
@8
Day 3
1A
Military Press (Barbell)
10 Sets
10 Reps
60%
1B
Face Pull
10 Sets
10 Reps
60%
2A
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
2B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
3A
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
3B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8