The three workouts are push, pulls and legs.

Ive modified this workout from

the original structure. The original GVT program advocated working arms
and shoulders together, and then hitting back and chest three days later. The
problem with this approach is that your arms get so blasted tired and sore
that it is very difficult to properly workout your chest and back.
The structure of the workouts is as follows:
ay !: Chest, Shoulders, Triceps "#$%&'
ay (: )est
ay *: Back, Biceps, Abs "#$++'
ay ,: )est
ay -: Quads, Hamstrings, Calves "+.G%'
ay /: )est
ay 0: )est
1or abs and calves, there is no need to destroy yourself with a !23!2 set4rep
scheme. #erform * sets of !25(- reps for these body parts.
6fter working your chest and shoulders, your triceps may already be fried.
$se your best 7udgment when working triceps. I recommend using * sets of
/5!( reps instead of the !23!2 method. 8ut if you have it in the tank, by all
means hammer out !2 sets on triceps.
The original German Volume Training method advocated only * sets for
both biceps and triceps, and involved no direct hamstring work. 9ou can
stick with * sets for biceps, or 7ump up to !23!2. I prefer to go !23!2.
o whatever is most effective for your body. 1or hamstrings, I recommend a
!23!2 approach. %ince you wont be able to walk anyway from the s:uats,
you might as well sell out completely to the pain.
Chest. Bench press, weighted chest dip, decline dumbbell press, etc.
Shoulders. #ick some form of standing or seated overhead press, such
as military press or seated dumbbell press.
Triceps. Skullcrushers, seated French press, close grip bench press,
etc.
Back. Barbell rows or Yates rows, T-Bar rows, low pulley rows, pull
ups, etc.
Biceps. Barbell curls, preacher curls, etc.
Abs. Sit ups, leg lifts, etc.
Quads. Squats, front squats, leg press, etc.
Hamstrings. omanian deadlifts, leg curls, sumo deadlifts, etc.
Calves. %tanding or seated calf raises, etc.
Recommended German olume Training Split
The following is a recommended - day German Volume Training split:
!a" # ; <hest and 8ack
!a" $ ; +egs and 6bs
!a" % ; =ff
!a" & ; 6rms and %houlders
!a" ' ; =ff
ue to the intense recovery demands associated with this program, natural
trainees may wat to consider working each body part only once per week. 6
0 day workout split is provided at the end of this article.
The following is a sample German Volume Training program that is split up
into two phases.
Beginner()ntermediate German olume Training *rogram: *hase #
#erform the above - day cycle / times.
!a" #
Chest and Back
+,ercise Sets Reps Rest
8ench #ress !2 !2 >2 sec
<hin $ps "#alms towards face' !2 !2 >2 sec
#ec ec or Incline 1lyes * !25!( /2 sec
=ne 6rm umbbell )ows * !25!( /2 sec
!a" $
-egs and Abs
+,ercise Sets Reps Rest
%:uats !2 !2 >2 sec
+eg <urls !2 !2 >2 sec
?eighted %it $p * !-5(2 /2 sec
<alf )aises * !-5(2 /2 sec
!a" &
Arms and Shoulders
+,ercise SetsReps Rest
ips !2 !2 >2 sec
umbbell <urls !2 !2 >2 sec
umbbell +ateral )aise * !25!( /2 sec
8ent =ver )everse +aterals * !25!( /2 sec
Beginner()ntermediate German olume Training *rogram: *hase $
#hase two lasts * weeks. 1or the !2 sets 3 / rep e3ercises, use a weight that
would normally allow you to perform !( reps per set.
!a" #
Chest and Back
+,ercise Sets Reps Rest
Incline umbbell 8ench
#ress
!2 / >2 sec
?ide Grip #ull ups !2 / >2 sec
umbbell 1lyes * / /2 sec
<able )ows or 8arbell )ows * / /2 sec
!a" $
-egs and Abs
+,ercise Sets Reps Rest
eadlifts !2 / >2 sec
+eg <urls !2 / >2 sec
<able <runches * !(5!- /2 sec
%tanding <alf )aise * !(5!- /2 sec
!a" &
Shoulders and Arms
+,ercise SetsReps Rest
<lose Grip 8ench #ress !2 / >2 sec
.@ 8ar <url !2 / >2 sec
umbbell +ateral )aise * !(5!- /2 sec
bent =ver )everse +aterals * !(5!- /2 sec
.uscle and Bra/n GT ariation
The following is the Auscle and 8rawn ; German Volume Training
variation. *hase A lasts , weeks and focuses on !2B!2 sets. *hase B is a (
week recovery period, which utiliCes the same weight but a lot less volume.
The split is as follows:
!a" # ; <hest and $pper 8ack
!a" $ ; +egs and 6bs
!a" % ; =ff
!a" & ; %houlders and +ats
!a" ' ; 8iceps and Triceps
!a" 0 ; =ff
!a" 1 ; =ff
!a" #
Chest and 2pper Back
+,ercise Sets Reps Rest
8ench #ress !2 !2 >2 sec
8arbell )ows !2 !2 >2 sec
#ec ec or Incline umbbell 1lyes * !25!- /2 sec
%eated <able )ows * !25!- /2 sec
!a" $
-egs and Abs
+,ercise Sets Reps Rest
%:uats !2 !2 >2 sec
+eg <urls !2 !2 >2 sec
<alf )aises * !25!- /2 sec
?eighted %it $ps * !25(2 /2 sec
!a" &
Shoulders and -ats
+,ercise SetsReps Rest
%eated 8arbell #ress !2 !2 >2 sec
+at #ull own or #ull $ps !2 !2 >2 sec
8ent =ver )everse 1lyes * !25!- /2 sec
%traight 6rm +at #ull owns * !25!- /2 sec
!a" '
Biceps and Triceps
+,ercise Sets Reps Rest
!a" &
Shoulders and -ats
ips !2 !2 >2 sec
umbbell <urls !2 !2 >2 sec
<able Tricep .3tensions * !25!- /2 sec
.@ 8ar #reacher <urls * !25!- /2 sec
*hase B. uring phase 8 you utiliCe the same weight as you did during your
last #hase 6 workout, drop the !2B!2 e3ercises to - sets 3 !2 reps.
.verything else remains the same.