German Volume Training – Workout Routine

German volume training involves doing 10 sets of the same exercise, with the goal of doing 10 reps per set, so a total of 100 reps for the workout. Of course, the goal is more or less theoretical, because if you can really do ten full sets of ten, you’re not using a heavy enough weight.

The first thing to mention here is that this is a more advanced routine that you should use after about 6 months of consistent weight training, as it is important that you have good form to maximize the results you can achieve. You will have to drop the weights that you are used to pushing. Usually a good starting point would be 60% of what you normally use. When I did this program it might seem a little daunting at first if you’re like me and really enjoy building your strength, but stick with the program and you’ll see some really great results, and for the first week this routine will help you out. give you some serious DOMS [Delayed onset muscle soreness] so be prepared and make sure your diet and supplements are in check.

The supplements I use are protein, creatine, amino acids, a multivitamin, and cod liver oil. That’s all you need, don’t get carried away by the hype from supplement companies and stick with supplements that actually have scientific evidence to back them up.

The program uses simple exercises that you are probably familiar with. If you are new then Google EXRX. That site is great for figuring out how to do exercises and stretches and is definitely worth checking out at some point.

Now for the GVT program here are some basics:

1) The weight you use for the first 9 sets remains the same.
2) When you can do 10 sets of 10, it’s time to increase the weight.
3) Rest 60 to 90 seconds between sets
4) Enforce this tempo:
a) 4-0-2 for chest, back and leg movements
b) 3-0-2 for movement of shoulders, biceps and triceps.
These simply mean 4 or 3 seconds for concentric movement, 0 second pause, and 2 seconds for concentric movement.

So for chest or bench press you should take 4 seconds to lower, 0 seconds pause, 2 seconds to push the weight up

Gold for squats, 4 seconds down, 0 second rest, 2 second up

Schedule
Day one: Chest and triceps
Day two: ATVs
day three: free
Day four: hamstrings and shoulders
Day five: back and biceps
day six: free
day seven: free
Exercises

Chest
Incline Bench Press: 3 sets of 10
Declined bench press: 3 sets of 10
Bench press: 3 sets of 10
Dumbbell Flys: 1 set of 10

Back
Wide-grip pull-ups: 3 sets of 10
Deadlift: 3 sets of 10
Close grip, semi supinated [so your palms will be facing each other, usually the grip-prong is a cylinder] Pull-ups: 3 sets of 10
Barbell Rows: 1 set of 10

quads
Front Squats: 3 sets of 10
Back Squat, Narrow Stance, 1 and 1/3 Squats (high bar on the back): 3 sets of 10
Back squats, mid stance squats: 3 sets of 10
Leg Extensions: 1 set of 10

hamstrings
Good morning: 3 sets of 10
Straight-legged deadlift out of the box: 3 sets of 10
Straight-legged deadlift (from the floor): 3 sets of 10
Leg curl: 1 set of 10

back
Medium Grip Dumbbell Presses (In Front of Neck): 3 sets of 10
Medium Grip Dumbbell Presses (Behind the Neck): 3 sets of 10
Wide-Grip Dumbbell Presses (In Front of Neck): 3 sets of 10
Lateral raises (with dumbbells): 1 set of 10

Biceps (using dumbbells)
Preacher curls: 3 sets of 10
Incline curls: 3 sets of 10
Standing curls: 3 sets of 10
Reverse curls: 1 set of 10

triceps
I ask myself [weighted would be ideal]: 3 sets of 10
Rope Pushes: 3 sets of 10
Overhead Extensions Using the EZ Curl Bar: 3 sets of 10
Reverse grip pushdowns (use a flat bar on cables and with your palms facing you, lower the bar to your thighs and remember to focus on contracting your triceps): 1 set of 10

It doesn’t seem like that much volume at first since it’s only 4 exercises, but keep the tempo right and you’ll really feel it.

As for how long you should run the routine for, I would recommend running it for 8-12 weeks. It’s always a good idea to change things up so your body has to adjust to a new routine and I feel like 12 weeks is a good amount of time to see results and not have to get your body used to the routine.

After finishing GVT I try to incorporate some of the tempo into the workouts here and there just to mix things up as it definitely provides a good stretch for the muscle.