How to Do a German Volume Training Routine

Step-by-step Instructions

Here is what you need to do...
Step 1

Welcome to the tip on German Volume Training. If you aren't ready to learn about the most intense training in the weightlifting game, turn back now. Supersets might be difficult, and trisets might be even harder than that. Burnout sets are no joke either. But German volume training absolutely takes the cake for the hardest training method around.

Step 2

German volume training has been around for about 40 years, and it originated in Germany (surprise, surprise). This type of training requires you to do 10 sets of 10 reps for roughly 5 exercises. It will take you over an hour to complete this workout, and you will be completely drained. The idea is to use a weight that is light enough for you to get 20 reps out of on your first set. By the tenth set, this weight will be exceedingly difficult to move. Below, I'll outline a week-long routine for German volume training. This is your last chance to turn back.

Step 3

Monday- Back, triceps Pullups: 10 sets of 10 reps (get a spotter if you need assistance, but you are required to do 10 reps) Bent over dumbbell rows: 10 sets of 10 reps. Seated cable rows: 10 sets of 10 reps. EZ bar skullcrushers: 10 sets of 10 reps. Tricep pressdowns: 10 sets of 10 reps.

Step 4

Tuesday- Chest, biceps Flat barbell bench press: 10 sets of 10 reps (you better have a spotter) Incline dumbbell bench press: 10 sets of 10 reps. Incline dumbbell flys: 10 sets of 10 reps. Standing EZ bar curls: 10 sets of 10 reps. Incline dumbbell curls: 10 sets of 10 reps.

Step 5

Wednesday- legs Squats: 10 sets of 10 reps Leg press: 10 sets of 10 reps Leg extension: 10 sets of 10 reps Hamstring curl: 10 sets of 10 reps Standing calf raise: 10 sets of 10 reps Seated calf raise: 10 sets of 10 reps

Step 6

Thursday- shoulders, traps Military press: 10 sets of 10 reps Upright row: 10 sets of 10 reps Bent over rear delt raise: 10 sets of 10-15 reps Standing barbell shrugs: 10 sets of 10 reps Seated dumbbell shrugs: 10 sets of 10 reps

Step 7

Friday- Biceps, triceps Standing EZ bar curls: 10 sets of 10 reps Seated EZ bar preacher curls: 10 sets of 10 reps Overhead cable extensions: 10 sets of 10 reps Cable kickbacks: 10 sets of 10 reps

Step 8

This routine is designed to decimate each body part on each given day, with enough of a break in between the arms workouts for them to be hit twice in one week. These workouts will bring you to your limit, and you may find yourself wanting to quit multiple times: don't. Push through the pain and I promise you that the results you find will be so insanely good that you will never regret a second of the craziness that German volume training makes you endure.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

There is nothing specifically difficult about German volume training besides the entire aspect of German volume training. I personally would never attempt a single workout without taking Muscletech Preworkout. This training will demand more than you ever knew you could give in the weight room, and you need to be sure that you're ready to work your butt off.

Stuff You'll Need

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This Student Author's Background

Funny or interesting story about this topic...

I knew a kid in high school, before I got super serious into weight lifting, who was bigger than everyone else. We did a workout routine together one day at a random day during the week. Just one day we worked out. Why? Because he was doing German volume training. At the time I didn't know the name of this method of training, and I didn't even want to ask. I struggled my way through the workout and felt like I needed 2 weeks to recover afterwards. It was no longer any surprise to me that this kid was so much bigger than everyone else we went to school with. Even for teenagers, this training will yield results that are unbelievable. You just have to be willing to pay the painful price.

When did you first do this & how did you get started?

I've done German volume training a couple of times over the years- never consistently. This kind of training puts me under the table for a few days, and I take my hat off to anybody that does it on a regular basis. Those people aren't only in possession of an amazing willpower, but they possess fantastic physiques as a result of this training. If you think you can do the routine above with consistency and intensity, I salute you. The least you can do, though, now that you've read all about it, is get out there and try. Who knows, maybe it's just the thing you were looking for. Either way, I wish you luck, and as always,
Happy lifting,

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