The German Volume Training Protocol

The Training Split – Like we said you will choose big compound movements in order to get good results. You will mix exercises that hit opposite muscle groups :

Day 1Chest and Back
Day 2 – Rest
Day 3Legs and Abs
Day 4 – Rest
Day 5Shoulders and Arms
Day 6 – Rest
Day 7 – Rest


The Exercises


Day 1
Chest and Back
Exercise Sets Reps Rest
 Bench Press  10  10  90 sec
 Chin Ups (Palms towards face)  10  10  90 sec
 Pec Dec or Incline Flyes  3  10-12  60 sec
 One Arm Dumbbell Rows  3  10-12  60 sec
shadow-ornament

Day 3
Legs and Abs
Exercise Sets Reps Rest
 Squats  10  10  90 sec
 Leg Curls  10  10  90 sec
 Weighted Sit Up  3  15-20  60 sec
 Calf Raises  3  15-20  60 sec
shadow-ornament

Day 5
Arms and Shoulders
Exercise Sets Reps Rest
 Dips  10  10  90 sec
 Dumbbell Curls  10  10  90 sec
 Dumbbell Lateral Raise  3  10-12  60 sec
 Bent Over Reverse Laterals  3  10-12  60 sec
3 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *