8. High-Volume German Volume Training (GVT)

Frequency: 5 days per week

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Day 1: Chest and Back

1. Bench Press – 10 sets of 10 reps

2. Bent Over Rows – 10 sets of 10 reps

3. Incline Dumbbell Flyes – 3 sets of 12-15 reps

4. Pull-Ups – 3 sets of 12-15 reps

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Day 2: Legs

1. Squats – 10 sets of 10 reps

2. Leg Curls – 10 sets of 10 reps

3. Leg Extensions – 3 sets of 12-15 reps

4. Calf Raises – 3 sets of 15-20 reps

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Day 3: Rest or Active Recovery

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Day 4: Arms and Shoulders

1. Overhead Press – 10 sets of 10 reps

2. Bicep Curls – 10 sets of 10 reps

3. Tricep Dips – 10 sets of 10 reps

4. Lateral Raises – 3 sets of 12-15 reps

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Day 5: Legs (Continued)

1. Deadlifts – 10 sets of 10 reps

2. Walking Lunges – 3 sets of 12-15 reps (each leg)

3. Seated Calf Raises – 3 sets of 15-20 reps

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Day 6: Rest or Active Recovery

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Day 7: Rest

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Note: German Volume Training is highly demanding. Start with lighter weights to ensure proper form and gradually increase as you progress.