German Volume Training
What this template is
Popularized by the legend Charles Poliquin, German Volume Training involves a lot of volume, minimal rest, and a limited timeframe. This is not a program you run over and over. It's meant for you to go hard for 6 weeks then move on to something less intense.
German Volume Training is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run German Volume Training in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
German Volume Training Volume Overview
Sets per Week (Main vs Accessory)
6
Weeks
78
Avg Sets/Week
756
Avg Reps/Week
3
Days/Week
Average Intensity by Week
German Volume Training Weekly Schedule
Week 1
Day 1
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 2
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 3
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 6 reps
Unspecified exercise
Assistance3 × 6 reps
Week 2
Day 1
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 2
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 3
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 6 reps
Unspecified exercise
Assistance3 × 6 reps
Week 3
Day 1
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 2
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 3
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 6 reps
Unspecified exercise
Assistance3 × 6 reps
Week 4
Day 1
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 2
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 3
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 6 reps
Unspecified exercise
Assistance3 × 6 reps
Week 5
Day 1
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 2
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 3
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 6 reps
Unspecified exercise
Assistance3 × 6 reps
Week 6
Day 1
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 2
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 10 reps
Unspecified exercise
Assistance3 × 10 reps
Day 3
Unspecified exercise
Main10 × 10 reps at 60%
Unspecified exercise
Supplemental10 × 10 reps at 60%
Unspecified exercise
Assistance3 × 6 reps
Unspecified exercise
Assistance3 × 6 reps
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Questions about German Volume Training
How long is the German Volume Training program?
German Volume Training is represented here as a 6-week template with 3 training days per week.
What is the main goal of German Volume Training?
German Volume Training is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is German Volume Training designed for?
German Volume Training is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track German Volume Training?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.