German Volume Phase 3
INTERMEDIATE PROGRAM: PHASE 3
After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-week block, you can return to the German Volume Training method by doing the following ten sets of five reps routine. In the exercises that are prescribed for 10 sets, use a load you’d normally be able to do 10 repetitions with. The goal in this phase is to do ten sets of five with that load.
Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.
Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.
Training split
Day 1: Chest & Back
Day 2: Legs & Abs
Day 3: Off
Day 4: Arms & Shoulders
Day 5: Legs & Abs
Day 6: Off
DAY 1 CHEST & BACK
A1 30o Incline BB Press Medium Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 40X0 | 100 |
| 2 | 10 | 5 | 40X0 | 100 |
| 3 | 10 | 5 | 40X0 | 100 |
| 4 | 10 | 5 | 40X0 | 100 |
A2 Lean-away Chin Up Narrow Pronated Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 40X0 | 100 |
| 2 | 10 | 5 | 40X0 | 100 |
| 3 | 10 | 5 | 40X0 | 100 |
| 4 | 10 | 5 | 40X0 | 100 |
B1 V Bar Parallel Dips
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 40X0 | 90 |
| 2 | 3 | 6-8 | 40X0 | 90 |
| 3 | 3 | 6-8 | 40X0 | 90 |
| 4 | 3 | 6-8 | 40X0 | 90 |
B2 One Arm Bench DB Row Neutral Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 40X0 | 90 |
| 2 | 3 | 6-8 | 40X0 | 90 |
| 3 | 3 | 6-8 | 40X0 | 90 |
| 4 | 3 | 6-8 | 40X0 | 90 |
DAY 2 LEGS
A1 BB Back Squat Medium Stance Feet Flat or Elevated
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 10 | 40X0 | 100 |
| 2 | 10 | 10 | 40X0 | 100 |
| 3 | 10 | 10 | 40X0 | 100 |
| 4 | 10 | 10 | 40X0 | 100 |
A2 Leg Curl Feet Plantarflexed
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 40X0 | 100 |
| 2 | 10 | 5 | 40X0 | 100 |
| 3 | 10 | 5 | 40X0 | 100 |
| 4 | 10 | 5 | 40X0 | 100 |
B1 Froward DB Lunge Unilateral
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 30X0 | 90 |
| 2 | 3 | 6-8 | 30X0 | 90 |
| 3 | 3 | 6-8 | 30X0 | 90 |
| 4 | 3 | 6-8 | 30X0 | 90 |
B2 DB Romanian Deadlift
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 40X0 | 90 |
| 2 | 3 | 6-8 | 40X0 | 90 |
| 3 | 3 | 6-8 | 40X0 | 90 |
| 4 | 3 | 6-8 | 40X0 | 90 |
DAY 4 ARMS
A1 Incline Off-set DB Curl
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 30X0 | 100 |
| 2 | 10 | 5 | 30X0 | 100 |
| 3 | 10 | 5 | 30X0 | 100 |
| 4 | 10 | 5 | 30X0 | 100 |
A2 BB Bench Press Close Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 30X0 | 100 |
| 2 | 10 | 5 | 30X0 | 100 |
| 3 | 10 | 5 | 30X0 | 100 |
| 4 | 10 | 5 | 30X0 | 100 |
B1 Preacher EZ Bar Reverse Curl Fat Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 30X0 | 90 |
| 2 | 3 | 6-8 | 30X0 | 90 |
| 3 | 3 | 6-8 | 30X0 | 90 |
| 4 | 3 | 6-8 | 30X0 | 90 |
B2 Seated EZ Bar French Press
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 30X0 | 90 |
| 2 | 3 | 6-8 | 30X0 | 90 |
| 3 | 3 | 6-8 | 30X0 | 90 |
| 4 | 3 | 6-8 | 30X0 | 90 |
DAY 6 CHEST & BACK
A1 30o Incline DB Press Neutral Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 40X0 | 100 |
| 2 | 10 | 5 | 40X0 | 100 |
| 3 | 10 | 5 | 40X0 | 100 |
| 4 | 10 | 5 | 40X0 | 100 |
A2 Chin Up Close Parallel Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 40X0 | 100 |
| 2 | 10 | 5 | 40X0 | 100 |
| 3 | 10 | 5 | 40X0 | 100 |
| 4 | 10 | 5 | 40X0 | 100 |
B1 Flat Bench DB Press Neutral Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 40X0 | 90 |
| 2 | 3 | 6-8 | 40X0 | 90 |
| 3 | 3 | 6-8 | 40X0 | 90 |
| 4 | 3 | 6-8 | 40X0 | 90 |
B2 45o Incline Bench Supported One Arm Elbowing
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 30X0 | 90 |
| 2 | 3 | 6-8 | 30X0 | 90 |
| 3 | 3 | 6-8 | 30X0 | 90 |
| 4 | 3 | 6-8 | 30X0 | 90 |
DAY 7 LEGS
A1 BB Deadlift Snatch Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 40X0 | 100 |
| 2 | 10 | 5 | 40X0 | 100 |
| 3 | 10 | 5 | 40X0 | 100 |
| 4 | 10 | 5 | 40X0 | 100 |
A2 Leg Curl Feet Inward Dorsiflexed
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 40X0 | 100 |
| 2 | 10 | 5 | 40X0 | 100 |
| 3 | 10 | 5 | 40X0 | 100 |
| 4 | 10 | 5 | 40X0 | 100 |
B1 Seated Calf Raise Neutral Feet
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 30X0 | 90 |
| 2 | 3 | 6-8 | 30X0 | 90 |
| 3 | 3 | 6-8 | 30X0 | 90 |
| 4 | 3 | 6-8 | 30X0 | 90 |
B2 Glute-Ham Raise
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 40X0 | 90 |
| 2 | 3 | 6-8 | 40X0 | 90 |
| 3 | 3 | 6-8 | 40X0 | 90 |
| 4 | 3 | 6-8 | 40X0 | 90 |
DAY 9 ARMS
A1 Seated DB Zottmann Curls
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 30X0 | 100 |
| 2 | 10 | 5 | 30X0 | 100 |
| 3 | 10 | 5 | 30X0 | 100 |
| 4 | 10 | 5 | 30X0 | 100 |
A2 15o Decline BB Bench Press Close Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 30X0 | 100 |
| 2 | 10 | 5 | 30X0 | 100 |
| 3 | 10 | 5 | 30X0 | 100 |
| 4 | 10 | 5 | 30X0 | 100 |
B1 Preacher Reverse Curl Close Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 30X0 | 90 |
| 2 | 3 | 6-8 | 30X0 | 90 |
| 3 | 3 | 6-8 | 30X0 | 90 |
| 4 | 3 | 6-8 | 30X0 | 90 |
B2 Standing Low Pulley Rope French Press
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 30X0 | 90 |
| 2 | 3 | 6-8 | 30X0 | 90 |
| 3 | 3 | 6-8 | 30X0 | 90 |
| 4 | 3 | 6-8 | 30X0 | 90 |