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German volume training???

by Cooper E.
3 athletes joined

Program Description

GVT program to build muscle and strength

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 13, 2025 07:07
  • Last Edited
    Jun 18, 2025 11:19

Summary

Unleash your strength with this 6-week German Volume Training program, designed for serious lifters looking to build muscle and endurance. Committing to 4 days a week, you'll tackle a balanced mix of compound and isolation exercises targeting major muscle groups, including chest, back, arms, and shoulders. Each workout focuses on high volume, pushing your limits with multiple sets of 10 reps to maximize hypertrophy. Equip your garage gym and get ready to transform your physique through disciplined training and strategic recovery!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
10 Sets
10 Reps
60%
2
Pull-Up (Weighted)
10 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
Day 3
1
Bicep Curl (Barbell)
10 Sets
10 Reps
60%
2
Skull Crusher (Barbell)
10 Sets
10 Reps
60%
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Hammer Curl
3 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)
10 Sets
10 Reps
60%
2
Romanian Deadlift (Barbell)
10 Sets
10 Reps
60%
3
Leg Curl
3 Sets
12-15 Reps
-
4
Hanging Leg Raise
3 Sets
15-20 Reps
-
Day 4
1
Deadlift (Barbell)
10 Sets
10 Reps
60%
2
Lunge (Barbell)
10 Sets
10 Reps
60%
3
Standing Calf Raise
3 Sets
12-15 Reps
-
4
Plank
3 Sets
1-2 mins
-