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.

Reviews

0 reviews

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

More templates like German Volume Training

  • 5x5/3/1 FSL Widowmaker 3 Day

    Build Muscle
    3 weeks / 3 days per week
  • Slightly Less Forever Boring But Big 3 Day

    Build Muscle
    4 weeks / 3 days per week
  • 5x5/3/1, Anchor 3 Day

    Build Muscle
    4 weeks / 3 days per week
  • Hard Gainers

    Build Muscle
    3 weeks / 4 days per week
KeyLifts
App Store Download
Play store download