german volume training


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german volume training

German Volume Training is a mass building bodybuilding program, not a strength training program, which got its name from the fact that it originated in German speaking countries. It is a high volume program that in its basic form, uses ten sets of ten reps at the same weight every set. What this means is that you need to start out with a very light weight or you will never make it, usually about 60% of your one rep max. There are a zillion variants of this workout but the basics are the same. Because of all the sets, using supersets is required to keep workout time reasonable. This 7 week workout consists of eleven 5 day workout cycles. The first 6 workout cycles have 10 sets of 10 reps. The last 5 workout cycles are more advanced and have 10 sets of 6 reps.

Modify exercises and weights used in this workout

WEEK 1

MONDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1BENCH PRESS, FLAT (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1PULLDOWN, CABLE, WIDE GRIP (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2FLYS, DUMBELL, FLAT BENCH (1RM=70 lbs)55 x 1055 x 1055 x 10
2ROW, DUMBBELL, SINGLE ARM, BENCH (1RM=90 lbs)70 x 1070 x 1070 x 10
 
Day 1 of 5 day workout cycle: chest and lats. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

TUESDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1SQUATS (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1DEADLIFTS, STIFF LEGGED (1RM=225 lbs)135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10
 
2GLUTE HAM RAISE10 reps10 reps10 reps
2CALF RAISES, SEATED, PLATE LOADED MACHINE10 reps10 reps10 reps
 
Day 2 of 5 day workout cycle: legs. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

THURSDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1OVERHEAD PRESS, STANDING, BARBELL (1RM=125 lbs)75 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 10
1DIPS, WEIGHTED (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2SHOULDER RAISE, SIDE, DUMBBELL, SEATED (1RM=35 lbs)25 x 1025 x 1025 x 10
2BICEPS CURLS, PREACHER, BARBELL (1RM=100 lbs)75 x 1075 x 1075 x 10
 
Day 4 of 5 day workout cycle: shoulders and arms. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

SATURDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1BENCH PRESS, FLAT (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1PULLDOWN, CABLE, WIDE GRIP (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2FLYS, DUMBELL, FLAT BENCH (1RM=70 lbs)55 x 1055 x 1055 x 10
2ROW, DUMBBELL, SINGLE ARM, BENCH (1RM=90 lbs)70 x 1070 x 1070 x 10
 
Day 1 of 5 day workout cycle: chest and lats. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

SUNDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1SQUATS (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1DEADLIFTS, STIFF LEGGED (1RM=225 lbs)135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10
 
2GLUTE HAM RAISE10 reps10 reps10 reps
2CALF RAISES, SEATED, PLATE LOADED MACHINE10 reps10 reps10 reps
 
Day 2 of 5 day workout cycle: legs. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

WEEK 2

TUESDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1OVERHEAD PRESS, STANDING, BARBELL (1RM=125 lbs)75 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 10
1DIPS, WEIGHTED (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2SHOULDER RAISE, SIDE, DUMBBELL, SEATED (1RM=35 lbs)25 x 1025 x 1025 x 10
2BICEPS CURLS, PREACHER, BARBELL (1RM=100 lbs)75 x 1075 x 1075 x 10
 
Day 4 of 5 day workout cycle: shoulders and arms. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

THURSDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1BENCH PRESS, FLAT (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1PULLDOWN, CABLE, WIDE GRIP (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2FLYS, DUMBELL, FLAT BENCH (1RM=70 lbs)55 x 1055 x 1055 x 10
2ROW, DUMBBELL, SINGLE ARM, BENCH (1RM=90 lbs)70 x 1070 x 1070 x 10
 
Day 1 of 5 day workout cycle: chest and lats. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

FRIDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1SQUATS (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1DEADLIFTS, STIFF LEGGED (1RM=225 lbs)135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10
 
2GLUTE HAM RAISE10 reps10 reps10 reps
2CALF RAISES, SEATED, PLATE LOADED MACHINE10 reps10 reps10 reps
 
Day 2 of 5 day workout cycle: legs. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

SUNDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1OVERHEAD PRESS, STANDING, BARBELL (1RM=125 lbs)75 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 10
1DIPS, WEIGHTED (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2SHOULDER RAISE, SIDE, DUMBBELL, SEATED (1RM=35 lbs)25 x 1025 x 1025 x 10
2BICEPS CURLS, PREACHER, BARBELL (1RM=100 lbs)75 x 1075 x 1075 x 10
 
Day 4 of 5 day workout cycle: shoulders and arms. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

WEEK 3

TUESDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1BENCH PRESS, FLAT (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1PULLDOWN, CABLE, WIDE GRIP (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2FLYS, DUMBELL, FLAT BENCH (1RM=70 lbs)55 x 1055 x 1055 x 10
2ROW, DUMBBELL, SINGLE ARM, BENCH (1RM=90 lbs)70 x 1070 x 1070 x 10
 
Day 1 of 5 day workout cycle: chest and lats. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

WEDNESDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1SQUATS (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1DEADLIFTS, STIFF LEGGED (1RM=225 lbs)135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10
 
2GLUTE HAM RAISE10 reps10 reps10 reps
2CALF RAISES, SEATED, PLATE LOADED MACHINE10 reps10 reps10 reps
 
Day 2 of 5 day workout cycle: legs. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

FRIDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1OVERHEAD PRESS, STANDING, BARBELL (1RM=125 lbs)75 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 10
1DIPS, WEIGHTED (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2SHOULDER RAISE, SIDE, DUMBBELL, SEATED (1RM=35 lbs)25 x 1025 x 1025 x 10
2BICEPS CURLS, PREACHER, BARBELL (1RM=100 lbs)75 x 1075 x 1075 x 10
 
Day 4 of 5 day workout cycle: shoulders and arms. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

SUNDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1BENCH PRESS, FLAT (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1PULLDOWN, CABLE, WIDE GRIP (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2FLYS, DUMBELL, FLAT BENCH (1RM=70 lbs)55 x 1055 x 1055 x 10
2ROW, DUMBBELL, SINGLE ARM, BENCH (1RM=90 lbs)70 x 1070 x 1070 x 10
 
Day 1 of 5 day workout cycle: chest and lats. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

WEEK 4

MONDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1SQUATS (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1DEADLIFTS, STIFF LEGGED (1RM=225 lbs)135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10
 
2GLUTE HAM RAISE10 reps10 reps10 reps
2CALF RAISES, SEATED, PLATE LOADED MACHINE10 reps10 reps10 reps
 
Day 2 of 5 day workout cycle: legs. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

WEDNESDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1OVERHEAD PRESS, STANDING, BARBELL (1RM=125 lbs)75 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 10
1DIPS, WEIGHTED (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2SHOULDER RAISE, SIDE, DUMBBELL, SEATED (1RM=35 lbs)25 x 1025 x 1025 x 10
2BICEPS CURLS, PREACHER, BARBELL (1RM=100 lbs)75 x 1075 x 1075 x 10
 
Day 4 of 5 day workout cycle: shoulders and arms. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

FRIDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1BENCH PRESS, FLAT (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1PULLDOWN, CABLE, WIDE GRIP (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2FLYS, DUMBELL, FLAT BENCH (1RM=70 lbs)55 x 1055 x 1055 x 10
2ROW, DUMBBELL, SINGLE ARM, BENCH (1RM=90 lbs)70 x 1070 x 1070 x 10
 
Day 1 of 5 day workout cycle: chest and lats. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

SATURDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1SQUATS (1RM=305 lbs)185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10185 x 10
1DEADLIFTS, STIFF LEGGED (1RM=225 lbs)135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10135 x 10
 
2GLUTE HAM RAISE10 reps10 reps10 reps
2CALF RAISES, SEATED, PLATE LOADED MACHINE10 reps10 reps10 reps
 
Day 2 of 5 day workout cycle: legs. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

WEEK 5

MONDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1OVERHEAD PRESS, STANDING, BARBELL (1RM=125 lbs)75 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 1075 x 10
1DIPS, WEIGHTED (1RM=210 lbs)125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10125 x 10
 
2SHOULDER RAISE, SIDE, DUMBBELL, SEATED (1RM=35 lbs)25 x 1025 x 1025 x 10
2BICEPS CURLS, PREACHER, BARBELL (1RM=100 lbs)75 x 1075 x 1075 x 10
 
Day 4 of 5 day workout cycle: shoulders and arms. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

WEDNESDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1FLYS, DUMBELL, INCLINE (1RM=40 lbs)30 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 6
1LOW ROW, BENT OVER BARBELL (1RM=135 lbs)95 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 6
 
2BENCH PRESS, INCLINE (1RM=270 lbs)230 x 6230 x 6230 x 6
2PULLDOWN, CABLE, NARROW PARALLEL GRIP (1RM=230 lbs)195 x 6195 x 6195 x 6
 
Day 1 of 5 day advanced workout cycle: chest and lats. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

THURSDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1DEADLIFTS (1RM=305 lbs)215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6
1HAMSTRING CURLS, LYING, SELECTORIZED MACHINE (1RM=120 lbs)85 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 6
 
2LEG PRESS, PLATE LOADED MACHINE (1RM=550 lbs)470 x 6470 x 6470 x 6
2CRUNCHES, WEIGHTED (1RM=45 lbs)40 x 640 x 640 x 6
 
Day 2 of 5 day advanced workout cycle: legs and abs. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

SATURDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1SHOULDER RAISE, SIDE, SELECTORIZED MACHINE (1RM=120 lbs)85 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 6
1DIPS, WEIGHTED (1RM=210 lbs)145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6
 
2OVERHEAD PRESS, SEATED, DUMBBELL (1RM=60 lbs)50 x 650 x 650 x 6
2BICEPS CURLS, SEATED, DUMBBELLS, PALMS UP (1RM=50 lbs)45 x 645 x 645 x 6
2CRUNCHES, WEIGHTED (1RM=45 lbs)40 x 640 x 640 x 6
 
Day 4 of 5 day advanced workout cycle: shoulders and arms. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

WEEK 6

MONDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1FLYS, DUMBELL, INCLINE (1RM=40 lbs)30 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 6
1LOW ROW, BENT OVER BARBELL (1RM=135 lbs)95 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 6
 
2BENCH PRESS, INCLINE (1RM=270 lbs)230 x 6230 x 6230 x 6
2PULLDOWN, CABLE, NARROW PARALLEL GRIP (1RM=230 lbs)195 x 6195 x 6195 x 6
 
Day 1 of 5 day advanced workout cycle: chest and lats. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

TUESDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1DEADLIFTS (1RM=305 lbs)215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6
1HAMSTRING CURLS, LYING, SELECTORIZED MACHINE (1RM=120 lbs)85 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 6
 
2LEG PRESS, PLATE LOADED MACHINE (1RM=550 lbs)470 x 6470 x 6470 x 6
2CRUNCHES, WEIGHTED (1RM=45 lbs)40 x 640 x 640 x 6
 
Day 2 of 5 day advanced workout cycle: legs and abs. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

THURSDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1SHOULDER RAISE, SIDE, SELECTORIZED MACHINE (1RM=120 lbs)85 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 6
1DIPS, WEIGHTED (1RM=210 lbs)145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6
 
2OVERHEAD PRESS, SEATED, DUMBBELL (1RM=60 lbs)50 x 650 x 650 x 6
2BICEPS CURLS, SEATED, DUMBBELLS, PALMS UP (1RM=50 lbs)45 x 645 x 645 x 6
2CRUNCHES, WEIGHTED (1RM=45 lbs)40 x 640 x 640 x 6
 
Day 4 of 5 day advanced workout cycle: shoulders and arms. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

SATURDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1FLYS, DUMBELL, INCLINE (1RM=40 lbs)30 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 6
1LOW ROW, BENT OVER BARBELL (1RM=135 lbs)95 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 6
 
2BENCH PRESS, INCLINE (1RM=270 lbs)230 x 6230 x 6230 x 6
2PULLDOWN, CABLE, NARROW PARALLEL GRIP (1RM=230 lbs)195 x 6195 x 6195 x 6
 
Day 1 of 5 day advanced workout cycle: chest and lats. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

SUNDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1DEADLIFTS (1RM=305 lbs)215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6
1HAMSTRING CURLS, LYING, SELECTORIZED MACHINE (1RM=120 lbs)85 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 6
 
2LEG PRESS, PLATE LOADED MACHINE (1RM=550 lbs)470 x 6470 x 6470 x 6
2CRUNCHES, WEIGHTED (1RM=45 lbs)40 x 640 x 640 x 6
 
Day 2 of 5 day advanced workout cycle: legs and abs. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

WEEK 7

TUESDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1SHOULDER RAISE, SIDE, SELECTORIZED MACHINE (1RM=120 lbs)85 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 6
1DIPS, WEIGHTED (1RM=210 lbs)145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6
 
2OVERHEAD PRESS, SEATED, DUMBBELL (1RM=60 lbs)50 x 650 x 650 x 6
2BICEPS CURLS, SEATED, DUMBBELLS, PALMS UP (1RM=50 lbs)45 x 645 x 645 x 6
2CRUNCHES, WEIGHTED (1RM=45 lbs)40 x 640 x 640 x 6
 
Day 4 of 5 day advanced workout cycle: shoulders and arms. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

THURSDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1FLYS, DUMBELL, INCLINE (1RM=40 lbs)30 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 630 x 6
1LOW ROW, BENT OVER BARBELL (1RM=135 lbs)95 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 695 x 6
 
2BENCH PRESS, INCLINE (1RM=270 lbs)230 x 6230 x 6230 x 6
2PULLDOWN, CABLE, NARROW PARALLEL GRIP (1RM=230 lbs)195 x 6195 x 6195 x 6
 
Day 1 of 5 day advanced workout cycle: chest and lats. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

FRIDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1DEADLIFTS (1RM=305 lbs)215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6215 x 6
1HAMSTRING CURLS, LYING, SELECTORIZED MACHINE (1RM=120 lbs)85 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 6
 
2LEG PRESS, PLATE LOADED MACHINE (1RM=550 lbs)470 x 6470 x 6470 x 6
2CRUNCHES, WEIGHTED (1RM=45 lbs)40 x 640 x 640 x 6
 
Day 2 of 5 day advanced workout cycle: legs and abs. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

SUNDAY WORKOUT(log workout data)   (view completed workouts)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5SET 6SET 7SET 8SET 9SET 10
1SHOULDER RAISE, SIDE, SELECTORIZED MACHINE (1RM=120 lbs)85 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 685 x 6
1DIPS, WEIGHTED (1RM=210 lbs)145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6145 x 6
 
2OVERHEAD PRESS, SEATED, DUMBBELL (1RM=60 lbs)50 x 650 x 650 x 6
2BICEPS CURLS, SEATED, DUMBBELLS, PALMS UP (1RM=50 lbs)45 x 645 x 645 x 6
2CRUNCHES, WEIGHTED (1RM=45 lbs)40 x 640 x 640 x 6
 
Day 4 of 5 day advanced workout cycle: shoulders and arms. Keep rest between exercises in the supersets to under 60 seconds. Rest 90-120 seconds between supersets.

Modify exercises and weights used in this workout

Choose your exercises! (most effective exercises are at the top of each list) You may choose which exercises you wish to periodize - typically this is only the big 3 exercises: bench, squat, and deadlift. For any exercises you wish to periodize, enter your current personal best lift, otherwise enter "0". For bodyweight exercises like weighted pullups or weighted dips, enter the total weight of you and the weight you are holding. For dumbbell exercises like a flat dumbbell press, enter the weight printed on the dumbbell, not the combined weight of the two dumbbells.
EXERCISECurrent Personal Best (pounds)
CHEST EXERCISES
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LATS EXERCISES
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LEGS EXERCISES
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SHOULDERS EXERCISES
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ARMS EXERCISES
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lbs
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ABS EXERCISES
lbs