German Volume Training – Routine and Workout Plan for Athletes

German Volume Training for Athletes

German Volume Training is a type of workout that helps to work muscles to the extremes such that they are forced to grow rapidly to stand against the load. Building up muscles helps on to be strong and makes the whole body ready to fight diseases.

This method hails from Germany and its principle is to use an extensive volume with basic exercise in a 3 day split to speed up the rate of your muscle growth.

This program is strictly for athletes who are looking to add muscle mass and is not designed to help in building strength.

Read Also: Plyometric Exercises: History, Benefits and Precautions

How to Start with This High Volume Training?

You must be an athlete or you are one in the making. This is mainly because the aim of this kind of workout is to reap the benefits of core movements. You will be in a better position to hit as many muscle fibers as possible by attacking the muscle from a variety of angles with plenty of movements. Many have become champions in global competitions through this exercise.

To perform German high volume training (10×10), you should start with a heavy squatting variation followed by heavy supplementary movement such as; a leg press and then multiple sets of isolation movements to beat the legs into submission and make their muscles grow.

There are 10 sets of 10 repetitions of a compound movement, this is the protocol used. You can use 20 repetition maximum and a rest period of 60 seconds to a maximum of 3 minutes have been advocated. The rest generally depends on the type of anaerobic activity that you find suitable.

You should keep changing the weights. However, working with the same weight continually for a long time, or obeying your fatigue will not help attain the intended advantages.

If your goal is to get the high volume of in maximum growth, use high volume training load with short rest intervals. This method triggers the release of the anabolic growth hormone.

The main purpose of engaging in this workout routine is to attack your muscle fibers as many times as you can via the same movements using an extremely high volume. It’s the best way to experience major growth in your muscles after the training.

You should try this exercise once a week over a period of about six weeks. Once you achieve the prescribed weight, add five to ten pounds in the following week.

The German Volume Training Routine and Workout Plan

 Day 1- Chest and Back

  • Inclined dumbbell press (10 sets of 10 repetitions)
  • Close Grip pull ups (10 sets of 10 repetitions)
  • Bent over dumbbell rows (3 sets of 10 repetitions)
  • Dumbbell chest fly (3 sets of 10 repetitions)

Day 2- Legs and Abs

  • Leg press 9 (10 sets of 10 repetitions)
  • Harmstring curls (10 sets of 10 repetitions)
  • Calf raises (3sets of 10 repetitions)
  • Lying leg raises (3 sets of 10)

Day 3 Take a Good Rest

Day 4- Arms and Shoulders

  • Parallel bar triceps dips (10 sets of 10 repetitions)
  • Seated incline dumbbell curls (10 sets of 10 repetitions)
  • Front raises (3 sets of 10 repetitions)
  • Side later raises (3 sets of 10 repetitions)

Day 5 – Rest

For more comprehensive look, watch this video by Scott Laidler.

German Volume Training Diet

Honestly, there is no specific diet plan for German Volume Training, but as it requires lots of energy and burns your calories fast; you can plan your protein intake together with some energy boosting foods.

Take about 8 meals per day with a total of about 800 grams of proteins inclusive. Remember the goal is to bulk your muscles and hence you need to be properly fed. This will as well go a long way in ensuring that you lose body fat. In short, proper and enough protein intake is necessary when it comes to building muscles with GVT.

The main reason why you should take plenty of food is that a lot of blood has to be pumped into your muscle tissues and hence you need to have adequate blood in your system.

Due to the amount of blood pumped in the muscles, they should be stretched regularly to improve flexibility in an effort to prevent injury.

As this GVT program eat up your energy quickly and thus you need some instant energy boosting foods like bananas, apples, glucose drink during the workout.

Is GVT Regimen Effective for Fat Loss?

Yes, it is.

Every action has a purpose. When every action has a purpose, every action has a result. – GREG PLITT

As it involves different muscles to perform rapid actions and which makes the body burn calories fast. This is what results in fat loss. So, it works best when it comes to weight loss both for men and women.


This is one of the most successful mass building programs that help the athletes at a very high rate. It has nothing cute or fancy rather it’s goal-oriented, giving good and satisfying results to the athletes. The athletes aim is to gain strength and size. It is extremely an effective way to put up on muscle fat but the athlete has to train with intensity and purpose.

This training puts muscle under the large amount of extraordinary stress which results in a hypertrophy of targeted muscle fiber. With this training, you can add 10 pounds of muscle within a period of six weeks.

Dedication and self-discipline are keys to success with this GVT regimen. This german volume training plan helps assist the general body health and fitness hence it’s very rare to find an athlete falling ill it just case of injury in their lifetime. Being an athlete has great advantages.

Written by Nyk

Hey All, this is Nyk father of two kids. Dish for Diet is an outcome of my passion for fitness. I have started this diet and fitness blog to share my experience and thoughts about diet, fitness, and nutrition. I am not an expert but an enthusiast trying to follow a healthy lifestyle. Stay with me to stay inspired with what I usually do :)