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German Volume Training

Doing 10 sets of 10 reps is one of the most legendary protocols in
the weight room. But there's a right way to do it, and a wrong way.
Bodybuilding.com's approach will give you enough volume to force
muscle growth and obliterate plateaus, but not so much to leave
you burned out or injured. Experience German volume training
done right!

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Duration Workouts Per Week

4 Week(s) 3 workouts
Fitness Level Equipment Needed
Intermediate Full Gym
Category
Build muscle
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over 60 other expert-designed fitness plans.

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Get Under the Bar and Grow

A Classic Protocol Done Right

3 workouts per week / 45-60 min. per workout

Thousands of people have already followed this workout on

Bodybuilding.com and loved it. You'll hit one movement per
workout at 10 sets of 10, followed by just the right amount of
additional detail work, on a push/legs/pull split. If your body hasn't
been getting the message to grow, this will give it loud and clear!

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More than a workout plan. With this plan you also receive:

Barbell Bench Press - Medium Grip

10 sets, 10 reps (90 sec. rest)

Expert Instruction
Earn results that speak for themselves

Not sure how to do a movement? The BodyFit app has a video

that will show you how. Plus, you can swap out movements if you
can't perform it in your gym. You'll get an overview that will break
down what you need to know before beginning, including weight
Cable
selection, rest periods, and exercise Crossover
substitutions.

3 sets, 10 reps (60 sec. rest)

Premium Workout App

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Stay motivated & track your progress Raise
German volume training works best10
3 sets, when you
reps keep
(60 good
sec. notes
rest)
along the way! In the BodyFit app, you can track the weights you
use and time your rest periods. You even get a discount on
supplements to power you through your hardest high-volume
workouts and help you recover afterward!

Seated Bent-Over Rear Delt Raise

Go Mobile!
3 sets, 10 reps (60 sec. rest)
You’ll be able to track your workouts, nail
your nutrition plan, stock up on supps, and
get fit on the go.

Hanging Leg Raise

3 sets, 10 reps (60 sec. rest)
Chat

Barbell Bench Press - Medium Grip

10 sets, 10 reps (90 sec. rest)
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Cable Crossover
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3 sets, 10 reps
advanced | 5 Weeks
(60 sec. rest)
advanced | 5 Weeks advanced | 8 Wee

Side Lateral Raise

3 sets, 10 reps (60 sec. rest)

Start German Volume Training for FREE today!

Join BodyFit Elite today to unlock the app for this fitness plan, and many others, in
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nutrition plan, stock up on supps, and get fit on the go.
Seated Bent-Over Rear Delt Raise
Get unlimited access to all of our expert
3 sets, 10 training
reps (60plans, exclusive savings in our store, and
sec. rest)
even free shipping!*

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Hanging Leg Raise
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Barbell Bench Press - Medium Grip

Billed $89.99 Yearly.
Try FREE10
10 sets, and cancel
reps anytime.
(90 sec. rest)
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• Nutrition guides, healthy meal plans, simple recipesCrossover
Cable and easy-to-follow supplement guides.

• Daily workout plans with detailed video instructions.

3 sets, 10 reps (60 sec. rest)
• Workout progress, exercise, workout history, personal stats and goal tracking.
• Over 60 premium, expert-designed fitness plans with more launching all the time.

* Store discount: 5% for Monthly, 10% for Annual Subscribers.

** Free shipping available to yearly subscribers in the continental U.S. only. Does not include residents of Hawaii or Alaska, or members of the
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Conditions, and authorize this recurring charge. Side Lateral Raise
3 sets, 10 reps (60 sec. rest)

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FYR 2.0 FYR Bent-Over Rear DeltHome

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intermediate | 8 Weeks intermediate | 5 Weeks beginner | 8 Weeks beginner | 6 Week
3 sets, 10 reps (60 sec. rest)

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3 sets, 10 reps (60 sec. rest)
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Seated Bent-Over Rear Delt Raise

3 sets, 10 reps (60 sec. rest)

Hanging Leg Raise

3 sets, 10 reps (60 sec. rest)
Chat

Barbell Bench Press - Medium Grip

10 sets, 10 reps (90 sec. rest)