German Volume Training

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Romanian Deadlift (Barbell)

Legs

Incline Bench Press (Smith Machine)

Supported T bar Row

Pec Deck (Machine)

Lat Pulldown (Single Arm)

Back and Chest

All 10x 10 reps are 4-0-2 tempo meaning 4 second eccentric, pause, 2 second concentric.


Bench Press (Barbell)

Pull-Up (Assisted)

Zercher Squat (Barbell)

Trap Bar Deadlift

Overhead Press (Dumbbell)

Shoulders and Arms

Incline Bench Press (Dumbbell)

Chest and Back

Incline Camber Bar Bench Press

Overhead Press (Barbell)

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