Super German Volume Training For Mass

sgvtcoverOne method I’ve used regularly to put on lean muscle mass is German Volume Training or the 10 Sets Method. Simple, brutal, and effective. One day I decided to step it up a bit and do Super German Volume Training (10 supersets). It worked so well that I devised a 4 week program for myself with great results. Below is the first week of that program. As the weeks go on the program builds and extra work is added. Every workout is different. It includes a workout schedule, program guidelines (pic shown), a detailed day by day workout (pic shown), nutrition guidance, and supplementation. Get my full Super German Volume Training ebook for only $10 HERE.

Day 1: Chest

1. Superset: Do these two exercises back to back without rest for 1 set. Do 10 sets total. Rest 120 seconds between sets.
1A. Incline DB Press: 10 sets of 10 reps.
1B. Cable Cross Over Mid-Pulley: 10 sets of 10 reps.

screen-shot-2016-11-29-at-7-56-22-pmDay 2: Back

1. Superset: Do these two exercises back to back without rest for 1 set. Do 5 sets total. Rest 120 seconds between sets.
1A. Close Grip Chins: 5 sets of 10 reps.
1B. Close Grip Seated Rows: 5 sets of 10 reps.

2. Superset: Do these two exercises back to back without rest for 1 set. Do 5 sets total. Rest 120 seconds between sets.
2A. Wide Grip Chins: 5 sets of 10 reps.
2B. Wide Grip Seated Rows: 5 sets of 10 reps.

Day 3: Legs

1. Superset: Do these two exercises back to back without rest for 1 set. Do 10 sets total. Rest 120 seconds between sets.
1A. Leg Press: 10 sets of 10 reps.
1B. Squats: 10 sets of 10 reps.

2. Lying Leg Curls: 5 sets of 10 reps.

3. Romanian DB Deadlifts: 5 sets of 10 reps.

4. Standing Calf Raises: 10 sets of 10 reps. Reduce rest between sets to 60 seconds.

screen-shot-2016-11-29-at-7-56-51-pmDay 4: Shoulders/Traps

1. Superset: Do these two exercises back to back without rest for 1 set. Do 5 sets total. Rest 120 seconds between sets.
1A. Standing Military Press: 5 sets of 10 reps.
1B. DB Lateral Raises: 5 sets of 10 reps.

2. Superset: Do these two exercises back to back without rest for 1 set. Do 5 sets total. Rest 120 seconds between sets.
2A. Standing Military Press: 5 sets of 10 reps.
2B. Bent Over DB Lateral Raises: 5 sets of 10 reps.

3. Barbell Shrugs: 5 sets of 10 reps.

Day 5: Arms

1. Superset: Do these two exercises back to back without rest for 1 set. Do 10 sets total. Rest 120 seconds between sets.
1A. Barbell Curls: 10 sets of 10 reps.
1B. Parallel Bar Dips: 10 sets of 10 reps.

2. Barbell Wrist Curls: 5 sets of 10 reps.

Days 6 & 7: Auxiliary Work and Active Rest
(Pick one of either day to be you Active Rest Day and the other to be Auxiliary Work.

Auxiliary Work:
1. Super Deadlift: 8 sets of 10, 10, 8, 6, 4, 6, 8, 10 reps. Rest 120 seconds between sets.

2. Box Jumps: 5 sets of 10 reps. Rest 60 seconds between sets.

Active Rest: Do 20-30 minutes of light cardio.

 

Check out my full Super German Volume program as well as my other ebook programs HERE. Check out my bundle packages for the best savings. I give personal support for all who do my programs.

-Wittig, ISSA CPT
Kaged Muscle Athlete
Ryderwear Athlete

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Author: wittigworks

ISSA Certified Personal Trainer Kaged Muscle Athlete

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