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German Volume Training/Mass Gain Program

German Volume Training/Mass Gain Program

Posted by Jessica Kiernan on 10th May 2015

DOWNLOAD NOW BY CLICKING HERE -> Mass Gain

German Volume Training (modified) performed 2 days on, 1 day off, 1 day on, 1 day off
Choose a weight that you can perform 1 set of 10 reps and perform for 10 sets of 5 reps
*once 10 sets of 5 reps is achieved, perorm 10 sets of 4 reps with 5% increase in load
*once 10 sets of 4 reps is achieved, perform 10 sets of 3 reps with a 2.5% increase in load
*once 10 sets of 3 reps is achieved, perform 10 sets of 5 with appropriate load
Day 1 - Chest and Back
Group Exercise Sets Reps Tempo Rest
A1 Incline Barbell Press
A2 Weighted Chin Up
B1 Weighted Dip
B2 Single Arm DB Row
Day 2 - Quads and Hams
Group Exercise Sets Reps Tempo Rest
A1 Back Squat
A2 Lying Leg Curl (toes out)
B1 DB Walking Lunge
B2 DB Romanian Deadlift
Day 4 - Biceps and Triceps
Group Exercise Sets Reps Tempo Rest
A1 Close Grip Bench Press
A2 Incline DB Curl (off-set grip)
B1 EZ Bar Overhead Extension
B2 Reverse Barbell Curl
Day 6 - Chest and Back
Group Exercise Sets Reps Tempo Rest
A1 Low Incline Barbell Press
A2 Neutral Grip Pull Up
B1 DB Chest Press
B2 Single Arm DB Row
Day 7 - Quads and Hams
Group Exercise Sets Reps Tempo Rest
A1 Front Squat
A2 Lying Leg Curl (toes in)
B1 Farmer Walks
B2 Glute-Ham Raise
Day 9 - Biceps and Triceps
Group Exercise Sets Reps Tempo Rest
A1 Close Grip Bench Press
A2 Zottman Curl
B1 Cable Overhead Extension
B2 Reverse Preacher Curl
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