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German Volume Training
Charles Poliquin's brutal 10-sets-of-10 hypertrophy classic. Pick one weight near 60% of your max and grind ten sets of ten on two big lifts a day, three days a week, until your muscles have no choice but to grow.
- Level
- Intermediate
- Goal
- Size
- Days per week
- 3 days / week
- Cycle
- Repeats
- Progression
- Fixed load
What you need to start
Nothing to set up. You pick the weight on every set and the app tracks it.
The week
1
Chest & Back
| Exercise | Sets × reps | Load |
|---|---|---|
| Barbell Bench Press | 10 × 10 | Your choice |
| Bent-Over Row | 10 × 10 | Your choice |
| Cable Fly | 3 × 10 | Your choice |
| Lat Pulldown | 3 × 10 | Your choice |
2
Legs & Abs
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 10 × 10 | Your choice |
| Leg Curl | 10 × 10 | Your choice |
| Calf Raise Machine | 3 × 15 | Your choice |
| Hanging Leg Raise | 3 × 15 | Your choice |
3
Arms & Shoulders
| Exercise | Sets × reps | Load |
|---|---|---|
| Dip | 10 × 10 | Your choice |
| Dumbbell Curl | 10 × 10 | Your choice |
| Lateral Raise | 3 × 10 | Your choice |
| Reverse Fly Machine | 3 × 10 | Your choice |
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play