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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Slightly Less Boring But Big/First Set Last
Build Muscle
3 weeks / 4 days per week
Doom Slayer
Build Muscle
8 weeks / 6 days per week
Full Body Boring But Big 3 Day
Build Muscle
4 weeks / 3 days per week
Portal’s 5x5/3/1, Anchor
Build Muscle
3 weeks / 4 days per week

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.

Reviews

0 reviews

Week 1

Day 1

Bench Press

Bent-over Row (Barbell)

Seated Fly (Cable)

Pulldown (Cable)

Day 2

Squat

Lying Leg Curl (Machine)

Seated Calf Raise (Machine)

Hanging Leg Raise

Day 3

Close Grip Bench Press (Barbell)

Curl (Barbell)

Lateral Raise (Dumbbell)

Seated Reverse Fly (Cable)

Week 2

Day 1

Bench Press

Bent-over Row (Barbell)

Seated Fly (Cable)

Pulldown (Cable)

Day 2

Squat

Lying Leg Curl (Machine)

Seated Calf Raise (Machine)

Hanging Leg Raise

Day 3

Close Grip Bench Press (Barbell)

Curl (Barbell)

Lateral Raise (Dumbbell)

Seated Reverse Fly (Cable)

Week 3

Day 1

Bench Press

Bent-over Row (Barbell)

Seated Fly (Cable)

Pulldown (Cable)

Day 2

Squat

Lying Leg Curl (Machine)

Seated Calf Raise (Machine)

Hanging Leg Raise

Day 3

Close Grip Bench Press (Barbell)

Curl (Barbell)

Lateral Raise (Dumbbell)

Seated Reverse Fly (Cable)

Week 4

Day 1

Bench Press

Bent-over Row (Barbell)

Seated Fly (Cable)

Pulldown (Cable)

Day 2

Squat

Lying Leg Curl (Machine)

Seated Calf Raise (Machine)

Hanging Leg Raise

Day 3

Close Grip Bench Press (Barbell)

Curl (Barbell)

Lateral Raise (Dumbbell)

Seated Reverse Fly (Cable)

Week 5

Day 1

Bench Press

Bent-over Row (Barbell)

Seated Fly (Cable)

Pulldown (Cable)

Day 2

Squat

Lying Leg Curl (Machine)

Seated Calf Raise (Machine)