If you’re looking to put on muscle mass, consider German Volume Training.
Designed to maximize muscle tear for rapid growth, this relentless workout will test your stamina.
Phase 1
Below is a sample routine based on a five-day workout cycle. After completing this regimen over the next six weeks, you will advance to the next phase.
DAY 1 – Chest & Back
- Flat Dumbbell Bench Press - 10 sets; 10 reps; 4-0-2-0 tempo; 90-sec rest
- Seated Cable Rows – 10 sets; 10 reps; 4-0-2-0 tempo; 90-sec rest
- Incline Dumbbell Flyes – 3 sets; 10-12 reps; 3-0-2-0 tempo; 60-sec rest
- Lat Pulldowns – 3 sets; 10-12 reps; 3-0-2-0 tempo; 60-sec rest
DAY 2 – Legs & Abs
- Squats – 10 sets; 10 reps; 4-0-2-0 tempo; 90-sec rest
- Medicine Ball Leg Raises – 10 sets; 10 reps; 4-1-2-0 tempo; 90-sec rest
- Calf Raises – 3 sets; 15-10 reps; 2-0-2-0 tempo; 60-sec rest
- Cable Crunches – 3 sets; 15-20 reps; 2-0-2-0 tempo; 60-sec rest
DAY 3 – Rest Day
DAY 4 – Arms & Shoulders
- Dumbbell Military Press – 10 sets; 10 reps; 4-0-4-0 tempo; 90-sec rest
- Parallel Bar Dips – 10 sets; 10 reps; 4-0-2-0 tempo; 90-sec rest
- Dumbbell Shrugs – 3 sets; 10-12 reps; 2-0-2-0 tempo; 60-sec rest
- Preacher Curls – 3 sets; 10-12 reps; 4-0-2-0 tempo; 60-sec rest
DAY 5 – Rest Day
Phase 2
After completing six five-day workout cycles of Phase 1, implement a three week cycle where the average set is between 6-8 reps, while only doing 6 sets per body part within each week. After finishing this three week cycle, you can continue with the following routine:
DAY 1 – Chest & Back
- Incline Barbell Press – 10 sets; 6 reps; 4-0-2-0 tempo; 90-sec rest
- Wide-Grip Pull-Ups – 10 sets; 6 reps; 5-0-1-0 tempo; 90-sec rest
- Cable Flyes – 3 sets; 6 reps; 3-0-1-0 tempo; 60-second rest
- Close-Grip Pull-Downs – 3 sets; 6 reps; 3-0-2-0 tempo; 60-sec rest
DAY 2 – Legs & Abs
- Front Squats – 10 sets; 6 reps; 5-0-1-0 tempo; 90-sec rest
- Seated Leg Curls – 10 sets; 6 reps; 5-0-1-0 tempo; 90-sec rest
- Hanging Leg Raises – 3 sets; 12-15 reps; 3-0-3-0 tempo; 60-sec rest
- Reverse Calf Raises – 3 sets; 12-15 reps; 3-0-3-0 tempo; 60-sec rest
DAY 3 – Rest Day
DAY 4 - Arms & Shoulders
- Lying Triceps Extensions – 10 sets; 6 reps; 4-0-2-0 tempo; 90-sec rest
- Alternate Dumbbell Curls – 10 sets; 6 reps; 4-0-2-0 tempo; 90-sec rest
- Front Dumbbell Raises – 3 sets; 10-12 reps; 2-0-1-0 tempo; 60-sec rest
- Bent Over Lateral Dumbbell – 3 sets; 10-12 reps; 2-0-1-0 tempo; 60-sec rest
DAY 5 - Rest Day
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