AGVT ADVANCED GERMAN VOLUME TRAINING

Created by 0311

10 X 5 10 X 4 10 X 3 10 X 5
Day 1: Chest/Back Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps

A1- Incline Barbell Press 10 X 5 10 X 4 0 10 X 3 0 10 X 5

A2- Lean Away Chinups 10 X 5 10 X 4 0 10 X 3 0 10 X 5

B1- Weighted Dips 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8

B2- Cable Rows 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8

Day 2: Legs

A1- Olympic Squats 10 X 5 10 X 4 0 10 X 3 0 10 X 5

A2- Lying Leg Curls 10 X 5 10 X 4 0 10 X 3 0 10 X 5

B1- Dumbbell Lunges 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8

B2- Romanian Deadlifts 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8

Day 3: OFF

Day 4: Biceps/Triceps

A1- Incline Dumbbell Curls 10 X 5 10 X 4 0 10 X 3 0 10 X 5

A2- Close Grip Bench Press 10 X 5 10 X 4 0 10 X 3 0 10 X 5

B1- EZ-Bar Reverse Curls 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8

B2- French Press 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8

Day 5: OFF

Day 6: Chest/Back

A1- Flat Barbell Press 10 X 5 10 X 4 0 10 X 3 0 10 X 5

A2- Pullups 10 X 5 10 X 4 0 10 X 3 0 10 X 5

B1- Incline Dumbbell Press 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8

B2- Barbell Rows 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8

Day 7: Legs

A1- Heel Elevated Front Squat 10 X 5 10 X 4 0 10 X 3 0 10 X 5

A2- Seated Leg Curls 10 X 5 10 X 4 0 10 X 3 0 10 X 5

B1- Farmer's Walk 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8

B2- Glute-Ham Raises 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8
Day 8: OFF

Day 9: Biceps/Triceps

A1- Seated Zottman Curls 10 X 5 10 X 4 0 10 X 3 0 10 X 5

A2- Decline Close Grip Press 10 X 5 10 X 4 0 10 X 3 0 10 X 5

B1- Closegrip Reverse Curls 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8

B2- Low Pulley French Press 3 X 6-8 3 X 6-8 3 X 6-8 3 X 6-8

Day 10: OFF

A1: 4-0-1 Tempo Superset w/
A2: 4-0-1 Tempo, 100 seconds rest between

AGVT B1: 3-0-1 Tempo Superset w/

By: Charles Poliquin B2: 3-0-1 Tempo, 90 seconds rest between

Workout 1: Weights used is 75% of your 1

Workout 2: Increase weight by 6-7% for all
Workout 3: Increase weight by 8-9% for all
Workout 4: Use weight from workout 2 for a
Workout 5: Use weight from workout 3 for a
Workout 6: Increase weight used in workou

*Each of the above workouts include all 10

 10 X 4 10 X 3
Weight Sets/Reps Weight Sets/Reps Weight

0 10 X 4 0 10 X 3 10
0 10 X 4 0 10 X 3 10

3 X 6-8 3 X 6-8
3 X 6-8 3 X 6-8

0 10 X 4 0 10 X 3 10
0 10 X 4 0 10 X 3 10

3 X 6-8 3 X 6-8
3 X 6-8 3 X 6-8

0 10 X 4 0 10 X 3 10
0 10 X 4 0 10 X 3 10

3 X 6-8 3 X 6-8
3 X 6-8 3 X 6-8

0 10 X 4 0 10 X 3 10
0 10 X 4 0 10 X 3 10

3 X 6-8 3 X 6-8
3 X 6-8 3 X 6-8

0 10 X 4 0 10 X 3 10
0 10 X 4 0 10 X 3 10

3 X 6-8 3 X 6-8
3 X 6-8 3 X 6-8
 0 10 X 4 0 10 X 3 10
0 10 X 4 0 10 X 3 10

3 X 6-8 3 X 6-8
3 X 6-8 3 X 6-8

0 seconds rest between supersets

seconds rest between supersets

s used is 75% of your 1 RM for 10x5 lifts

e weight by 6-7% for all 10x4 lifts
e weight by 8-9% for all 10x3 lifts
ight from workout 2 for all 10x5 lifts
ight from workout 3 for all 10x4 lifts
e weight used in workout 5 by at least 10 pounds

workouts include all 10 days.