German Volume Training

Phase 1 – Five-day Week Cycles: 1-6

Day 1: Legs & Abs
A-1: Squat 10 Sets of 10 Reps - 60% of 1RM – 67kg. B-1: Lying Leg Curl 10 Sets of 10 Reps - 60% of 1RM – 25kg. B-2: Cable Crunch 3 Sets of 15-20 Reps. B-3: Standing Calf Raise 3 Sets of 15-20 Reps. Notes: Rest 90 seconds between each "A" exercise (hardcore exercises) and each superset; rest 60 seconds between each "B" exercise and each superset.

Day 2: Chest & Back
A-1: Dumbbell Bench Press 10 Sets of 10 Reps - 60% of 1RM – 48kg. A-2: Deadlift 10 Sets of 10 Reps - 60% of 1RM – 72kg. B-1: Incline Dumbbell Flye 3 Sets of 10-12 Reps. B-2: Bent-Over Barbell Row 3 Sets of 10-12 Reps. Notes: Rest 90 seconds between each "A" exercise (hardcore exercises) and each superset; rest 60 seconds between each "B" exercise and each superset.

Day 3: Rest

3x48. 6x62 Day 4 .60% of 1RM – 21kg.Day 4: Arms & Shoulders A-1: Standing Military Barbell Press 10 Sets of 10 Reps . B-2: Barbell Preacher Curl 3 Sets of 15-20 Reps. Day 5: Rest Phase 2 – Five-day Week Cycles: 7-9 Phase 3 – Five-day Week Cycles: 10-15 Progression Week 1 2 3 4 5 6 7 8 9 10 11 Day 1 10x67. B-1: Incline Hammer Curl 3 Sets of 15-20 Reps. Notes: Rest 90 seconds between each "A" exercise (hardcore exercises) and each superset. 10x25 Day 2 4x52.60% of 1RM – 32kg. 3x44 – 4x72. A-2: Decline Skull Crusher 10 Sets of 10 Reps . rest 60 seconds between each "B" exercise and each superset.

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