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All workout plans

German Volume Training

Muscle buildingAdvanced

Ten sets of ten on one big lift per muscle, paired with its opposite and run on a short clock. Brutal, and only worth running for a block.

At a glance

Frequency
3× a week
Split
Body-part split
Session length
Up to 50 min
Weekly volume
≈78 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableEZ bar

Where the week's sets go

  • Legs23 sets · 29%
  • Arms20 sets · 26%
  • Chest13 sets · 17%
  • Back13 sets · 17%
  • Shoulders6 sets · 8%
  • Core3 sets · 4%

A week on this plan

  1. Sunrest day
  2. MonChest & Back
  3. Tuerest day
  4. WedLegs & Abs
  5. Thurest day
  6. FriArms & Shoulders
  7. Satrest day

Rest days can move — keep the order.

Start this plan

The whole plan lands in Train as your current plan, every session as it is written here and on the days shown above. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Chest & Back

Chest and back, paired · 4 exercises · Up to 48 min

  • Superset a · Run these back to back, and rest after the last one.

    • Dumbbell bench pressChest · Dumbbell10× 10 reps1 min 30 s restTen sets of ten with one weight. Sets four to seven are where it is decided.
    • Cable lat pulldown full range of motionLats · Cable10× 10 reps1 min 30 s rest
    • Lever seated flyChest · Machine3× 10–12 reps1 min 30 s rest
    • Dumbbell one arm bent-over rowUpper back · Dumbbell3× 10–12 reps2 min rest

Workout 2 of 3

Legs & Abs

Quads, hamstrings, core · 4 exercises · Up to 45 min

  • Superset a · Run these back to back, and rest after the last one.

    • Barbell full squatQuads · Barbell10× 10 reps1 min 30 s rest
    • Lever lying leg curlHamstrings · Machine10× 10 reps1 min 30 s rest
    • Lever seated calf raiseCalves · Machine3× 15–20 reps1 min 30 s rest
    • Hanging leg raiseAbs · Bodyweight3× 10–15 reps1 min rest

Workout 3 of 3

Arms & Shoulders

Biceps, triceps, delts · 4 exercises · Up to 46 min

  • Superset a · Run these back to back, and rest after the last one.

    • Barbell close-grip bench pressTriceps · Barbell10× 10 reps1 min 30 s rest
    • Ez barbell curlBiceps · EZ bar10× 10 reps1 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell3× 12–15 reps1 min 30 s rest
    • Cable face pullRear delts · Cable3× 12–15 reps1 min 30 s rest

How to progress

Pick a weight you could manage about twenty reps with — roughly 60% of a one-rep max — and keep it for all ten sets; the last ones are meant to be hard when the first felt easy. Add weight only once all ten sets of ten are complete, and run the block for four to six weeks before going back to ordinary training.

Start this plan

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