Article German Volume Training


Well-Known Member
4 Jul 2011
Is your training stuck in a rut? Desperate for an intense routine that will blast your body into new levels of mass and strength? Be careful what you wish for…because German Volume Training is your dream come true, and your worst nightmare.

Never has there been one bodybuilding routine so simple to understand, yet capable of delivering devastating results.

There is nothing complex about German Volume Training, but don’t let that fool you. Here are the basics…
  1. 10×10. Pick an exercise, and perform 10 sets of 10 reps. For smaller bodyparts, such as arms, calves and abs, perform 3 sets of 10 reps.
  2. Rest. Rest only 60-90 seconds between each set. For hardcore exercises such as squat, a 90 second rest is needed. For less taxing exercises, such as bicep curls, 60 second rests are preferable.
  3. Weight. Begin the program by using 50-60% of your one rep maximum (1RM) for each exercise. This weight might seem extremely light, until you actually perform the workout.
German Volume Training workouts are simple and straightforward.
  1. Frequency. Workout only 3 times per week. Day 1 is for chest and back, day 2 is for legs and abs, and on day 3 you train shoulders and arms.
  2. Exercises. Stick with heavy compound exercises, such as squats, bench press, overhead barbell press, etc.
  3. Progression. When you can complete 10 sets of 10 reps with a given weight, use 5 % more during your next workout.
  4. Fudge. Don’t fudge with this template. German Volume Training is all about simplicity. Try it for 4-6 weeks. It is not unusual for lifters to smash through plateaus and add more than 5 pounds of mass during this time.
The Routine
  • Monday. Back and chest. Pick one exercise for back, and one for chest. Perform 10 sets of 10 reps for each.
  • Tuesday. Rest day.
  • Wednesday. Legs, calves and abs. Perform 10 sets of 10 reps for legs, preferably barbell squats. For calves and abs, perform 3 sets of 10 (plus) reps, using the same rest pattern of 60-90 seconds.
  • Thursday. Rest day.
  • Friday. Shoulders and arms. Pick an exercise for shoulders, and perform 10 sets of 10 reps. Dumbbell or barbell overhead pressing will provide the most effective results. For biceps and triceps, perform 3 sets of 10 (plus) reps, using the same rest pattern of 60-90 seconds.
  • Weekend. Rest days.
Expect some intense muscle soreness, and amazing results :D