Building Mass, Strength and Power: Phase 4 — German Volume Training

This has been a tried and true method that has been used successfully for years. We are not reinventing the wheel here. It is high volume to the max. The program is easy enough to comprehend but hard to physically do. If you have made it to this point, you should be used to that by now. Once again, it revolves around The Big Three exercises but it also incorporates some accessory work. The main work is done around The Big Three (are we seeing a theme?). This phase will require 10 sets of 10 reps on the major exercises at 60% of your 1RM. MAKE SURE YOUR NUMBERS ARE CORRECT! All other work will require lower sets with high reps but once again, we revolve our workload around The Big Three. You might not be able to get all the required reps in the last couple of sets for the 10 x 10. That is fine. However, make sure to complete all reps on all other exercises. Adjust the weight as needed. If you still have something in the tank for ab work, pick a couple of exercises and let them fly!

This is a three-day split that will be repeated over and over. Make sure not to repeat the same day back to back. Because of the amount of work being done, maximal rest is needed. This means the daily hike should be put on hold until you get through this phase. As the name says, we are doing pure VOLUME with only 60–90 seconds of rest in between sets. As one of my clients says, “Dig in and embrace the suck.”

DAY 1

1. BB Bench — 10 x 10

2. DB Incline Bench — 3 x 12

3. Pushups — 3 x Fail

4. Triceps Extensions — 3 x 12

DAY 2 — REST

DAY 3

1. Deadlift — 10 x 10

2. BB Row — 3 x 12

3. Pullups — 3 x Fail

4. BB/DB Curl — 3 x 12

DAY 4 — REST

DAY 5

1. BB Squats — 10 x 10

2. Goblet Squat — 3 x 12

3. KB Swings — 3 x 30 seconds

4. Shoulder Press — 3 x 12

DAY 6 — REST, DAY 7 — REST OR REPEAT CYCLE