German Volume Training — Phase 1 (Volume)

German Volume Training is a high-volume hypertrophy block based on the 10-set method popularized by Charles Poliquin. In this hitPR version, you train three sessions per week; each day uses two main exercises for 10×10 followed by two accessory exercises for 3×10–15. Exercise selection and weekly scheduling are partly adapted for hitPR. The core rule remains: use one load across all ten sets and increase it only after completing the full 10×10 target.

Who is this plan for?

• Advanced trainees who deliberately want to use a time-limited block with very high set volume.
• You should already be comfortable with the included barbell, dumbbell, cable, machine, and externally loaded bodyweight exercises.
• The 10×10 main exercises require a conservative starting load; use roughly a load you could perform for 20 reps under normal conditions.
• The plan fits when hypertrophy is the priority and you intentionally want three high-volume sessions per week.

How it works

• Six-week block: The plan week contains Chest + Back, Legs + Abs, and Arms + Shoulders and repeats six times. In each session, the first two exercises form the main pair, followed by a second pair of accessory exercises.
• 10×10 with one weight: Each main exercise uses ten sets of ten reps with the same weight. In hitPR, perform the partners without rest between them, then rest 180 seconds. This app adaptation combines the original two 90-second rests per pair. Start conservatively with a weight you could lift for roughly 20 reps.
• Main exercises: Load increases by the small exercise-specific step only after all ten sets of ten reps are completed. If the target is missed, the load stays the same.
• Accessory exercises: The final two exercises use three sets of 10–15 reps each. Perform the partners without rest between them, then rest 120 seconds instead of the original two 60-second rests. Reach 15 reps on every set before the weight increases and reps return to 10.
• Missed targets and deloads: The 10×10 main exercises have no automatic load reduction. For an accessory exercise, the load is reduced by 10% after three sessions in which its target is missed, and the rep target resets to 10.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5