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German Volume Training

by Eric T.

Program Description

This program utilizes the German volume technique of doing 1 to 2 primary exercises per session at 10 sets for 10 reps at 50% 1RM with 90 seconds rest between sets followed by a complimentary superset. The main training days are Monday - Chest and Back, Wednesday - Legs, and Friday - Shoulders and Arms. You can use Tuesday for optional supplemental work. I would suggest Abs and Calves on Tuesday with some light cardio and Abs, traps, and light cardio on Thursday. These are not in the program but are easily programmable with the app.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 20, 2025 01:43
  • Last Edited
    Sep 13, 2025 01:52

Summary

Transform your physique with this 8-week German Volume Training program, designed to maximize muscle growth and strength. Committing just three days a week, you'll tackle high-volume workouts that challenge your limits through compound lifts and targeted supersets. Expect to feel the burn as you focus on key muscle groups like legs, back, and chest, all while utilizing a full gym setup for optimal results. Get ready to push your boundaries and achieve impressive gains!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.2%
Hamstrings
9.6%
Triceps
9.6%
Quadriceps
9.3%
Upper Back
8.4%
Glutes
8.3%
Middle Delts
8.3%
Chest
7.8%
Lats
7.8%
Biceps
6.9%
Abs
4.8%
Lower Back
3.6%
Rear Delts
2.7%
Adductors
1.8%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
50%
2
Pull-Up (Assisted)
10
10 reps
RPE 6
3A
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Seated Wide-Grip Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
10
10 reps
50%
2
Supported T bar Row
10
10 reps
50%
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
10
10 reps
50%
2
Pull-Up (Assisted)
10
10 reps
RPE 6
3A
Pec Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Single Arm Iso Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Camber Bar Bench Press
10
10 reps
50%
2
Supported T bar Row
10
10 reps
50%
3A
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
50%
2
Pull-Up (Assisted)
10
10 reps
RPE 6
3A
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Seated Wide-Grip Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
10
10 reps
50%
2
Supported T bar Row
10
10 reps
50%
3
Pec Deck (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
10
10 reps
50%
2
Pull-Up (Assisted)
10
10 reps
RPE 6
3A
Pec Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Single Arm Iso Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Camber Bar Bench Press
10
10 reps
50%
2
Supported T bar Row
10
10 reps
50%
3A
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
50%
2
Romanian Deadlift (Barbell)
10
10 reps
50%
3A
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
10
10 reps
50%
2
Trap Bar Deadlift
10
10 reps
50%
3A
Lower Position Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Glute-Ham Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
50%
2
Romanian Deadlift (Barbell)
10
10 reps
50%
3A
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
10
10 reps
50%
2
Trap Bar Deadlift
10
10 reps
50%
3A
Lower Position Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Glute-Ham Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
50%
2
Romanian Deadlift (Barbell)
10
10 reps
50%
3A
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
10
10 reps
50%
2
Trap Bar Deadlift
10
10 reps
50%
3A
Lower Position Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Glute-Ham Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
50%
2
Romanian Deadlift (Barbell)
10
10 reps
50%
3A
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3B
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
10
10 reps
50%
2
Trap Bar Deadlift
10
10 reps
50%
3A
Lower Position Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Glute-Ham Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
10 reps
50%
2A
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2B
Rear Delt Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3A
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
10
10 reps
50%
2A
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2B
Rear Delt Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3A
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
10 reps
50%
2A
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2B
Rear Delt Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3A
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
10
10 reps
50%
2A
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2B
Rear Delt Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3A
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
10 reps
50%
2A
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2B
Rear Delt Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3A
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
10
10 reps
50%
2A
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2B
Rear Delt Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3A
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
10 reps
50%
2A
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2B
Rear Delt Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3A
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
10
10 reps
50%
2A
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2B
Rear Delt Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3A
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
10 Sets
10 Reps
50%
2
Romanian Deadlift (Barbell)
10 Sets
10 Reps
50%
3A
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
Day 1
1
Bench Press (Barbell)
10 Sets
10 Reps
50%
2
Pull-Up (Assisted)
10 Sets
10 Reps
@6
3A
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
3B
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
Day 3
1
Overhead Press (Barbell)
10 Sets
10 Reps
50%
2A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
3B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10