Program Directory
German Volume Training
Tags
Hypertrophy
Endurance
Full Body
Gym
Description
A popular program designed to build muscle mass and improve muscular endurance by performing ten sets of ten reps for two compound exercises that work agonist and antagonist muscle-groups, such as Bench Pressing and Rows.
Day 1: Chest & Back
A1Incline Barbell Bench Press
Week
1
2
3
4
5
6
Sets
10
10
10
10
10
10
Reps
10
10
10
10
10
10
Tempo
40X0
40X0
40X0
40X0
40X0
40X0
Rest
90 sec
90 sec
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2Chin-Up
Week
1
2
3
4
5
6
Sets
10
10
10
10
10
10
Reps
10
10
10
10
10
10
Tempo
40X0
40X0
40X0
40X0
40X0
40X0
Rest
90 sec
90 sec
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
B1Decline Dumbbell Bench Press
Week
1
2
3
Sets
3
3
3
Reps
10-12
10-12
10-12
Tempo
30X0
30X0
30X0
Rest
60 sec
60 sec
60 sec
Set 1
Set 2
Set 3
B2Bent Over Dumbbell Row
Week
1
2
3
Sets
3
3
3
Reps
10-12
10-12
10-12
Tempo
30X0
30X0
30X0
Rest
60 sec
60 sec
60 sec
Set 1
Set 2
Set 3
Day 2: Legs & Core
A1Barbell Back Squat
Week
1
2
3
4
5
6
Sets
10
10
10
10
10
10
Reps
10
10
10
10
10
10
Tempo
40X0
40X0
40X0
40X0
40X0
40X0
Rest
90 sec
90 sec
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2Lying Leg Curl
Week
1
2
3
4
5
6
Sets
10
10
10
10
10
10
Reps
10
10
10
10
10
10
Tempo
40X0
40X0
40X0
40X0
40X0
40X0
Rest
90 sec
90 sec
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
B1Low Cable Pull In
Week
1
2
3
Sets
3
3
3
Reps
12-15
12-15
12-15
Tempo
30X0
30X0
30X0
Rest
60 sec
60 sec
60 sec
Set 1
Set 2
Set 3
B2Seated Calf Raise
Week
1
2
3
Sets
3
3
3
Reps
12-15
12-15
12-15
Tempo
30X0
30X0
30X0
Rest
60 sec
60 sec
60 sec
Set 1
Set 2
Set 3
Day 4: Arms & Shoulders
A1Tricep Dip
Week
1
2
3
4
5
6
Sets
10
10
10
10
10
10
Reps
10
10
10
10
10
10
Tempo
40X0
40X0
40X0
40X0
40X0
40X0
Rest
90 sec
90 sec
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
A2Incline Dumbbell Hammer Curl
Week
1
2
3
4
5
6
Sets
10
10
10
10
10
10
Reps
10
10
10
10
10
10
Tempo
40X0
40X0
40X0
40X0
40X0
40X0
Rest
90 sec
90 sec
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
Set 10
B1Bent Over Dumbbell Reverse Fly
Week
1
2
3
Sets
3
3
3
Reps
10-12
10-12
10-12
Tempo
30X0
30X0
30X0
Rest
60 sec
60 sec
60 sec
Set 1
Set 2
Set 3
B2Seated Dumbbell Lateral Raise
Week
1
2
3
Sets
3
3
3
Reps
10-12
10-12
10-12
Tempo
30X0
30X0
30X0
Rest
60 sec
60 sec
60 sec
Set 1
Set 2
Set 3