KeyLifts

German Volume Training

Build Muscle

6 weeks / 3 days per week

Popularized by the legend Charles Poliquin, German Volume Training involves a lot of volume, minimal rest, and a limited timeframe. This is not a program you run over and over. It's meant for you to go hard for 6 weeks then move on to something less intense.

Week 1

Day 1

Bench Press

Main
10 x 10 reps

Bent-over Row (Barbell)

Supplemental
10 x 10 reps

Seated Fly (Cable)

Assistance
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 10 reps

Day 2

Squat

Main
10 x 10 reps

Lying Leg Curl (Machine)

Supplemental
10 x 10 reps

Seated Calf Raise (Machine)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

Day 3

Close Grip Bench Press (Barbell)

Main
10 x 10 reps

Curl (Barbell)

Supplemental
10 x 10 reps

Lateral Raise (Dumbbell)

Assistance
3 x 6 reps

Seated Reverse Fly (Cable)

Assistance
3 x 6 reps

Week 2

Day 1

Bench Press

Main
10 x 10 reps

Bent-over Row (Barbell)

Supplemental
10 x 10 reps

Seated Fly (Cable)

Assistance
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 10 reps

Day 2

Squat

Main
10 x 10 reps

Lying Leg Curl (Machine)

Supplemental
10 x 10 reps

Seated Calf Raise (Machine)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

Day 3

Close Grip Bench Press (Barbell)

Main
10 x 10 reps

Curl (Barbell)

Supplemental
10 x 10 reps

Lateral Raise (Dumbbell)

Assistance
3 x 6 reps

Seated Reverse Fly (Cable)

Assistance
3 x 6 reps

Week 3

Day 1

Bench Press

Main
10 x 10 reps

Bent-over Row (Barbell)

Supplemental
10 x 10 reps

Seated Fly (Cable)

Assistance
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 10 reps

Day 2

Squat

Main
10 x 10 reps

Lying Leg Curl (Machine)

Supplemental
10 x 10 reps

Seated Calf Raise (Machine)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

Day 3

Close Grip Bench Press (Barbell)

Main
10 x 10 reps

Curl (Barbell)

Supplemental
10 x 10 reps

Lateral Raise (Dumbbell)

Assistance
3 x 6 reps

Seated Reverse Fly (Cable)

Assistance
3 x 6 reps

Week 4

Day 1

Bench Press

Main
10 x 10 reps

Bent-over Row (Barbell)

Supplemental
10 x 10 reps

Seated Fly (Cable)

Assistance
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 10 reps

Day 2

Squat

Main
10 x 10 reps

Lying Leg Curl (Machine)

Supplemental
10 x 10 reps

Seated Calf Raise (Machine)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

Day 3

Close Grip Bench Press (Barbell)

Main
10 x 10 reps

Curl (Barbell)

Supplemental
10 x 10 reps

Lateral Raise (Dumbbell)

Assistance
3 x 6 reps

Seated Reverse Fly (Cable)

Assistance
3 x 6 reps

Week 5

Day 1

Bench Press

Main
10 x 10 reps

Bent-over Row (Barbell)

Supplemental
10 x 10 reps

Seated Fly (Cable)

Assistance
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 10 reps

Day 2

Squat

Main
10 x 10 reps

Lying Leg Curl (Machine)

Supplemental
10 x 10 reps

Seated Calf Raise (Machine)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

Day 3

Close Grip Bench Press (Barbell)

Main
10 x 10 reps

Curl (Barbell)

Supplemental
10 x 10 reps

Lateral Raise (Dumbbell)

Assistance
3 x 6 reps

Seated Reverse Fly (Cable)

Assistance
3 x 6 reps

Week 6

Day 1

Bench Press

Main
10 x 10 reps

Bent-over Row (Barbell)

Supplemental
10 x 10 reps

Seated Fly (Cable)

Assistance
3 x 10 reps

Pulldown (Cable)

Assistance
3 x 10 reps

Day 2

Squat

Main
10 x 10 reps

Lying Leg Curl (Machine)

Supplemental
10 x 10 reps

Seated Calf Raise (Machine)

Assistance
3 x 10 reps

Hanging Leg Raise

Assistance
3 x 10 reps

Day 3

Close Grip Bench Press (Barbell)

Main
10 x 10 reps

Curl (Barbell)

Supplemental
10 x 10 reps

Lateral Raise (Dumbbell)

Assistance
3 x 6 reps

Seated Reverse Fly (Cable)

Assistance
3 x 6 reps

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