German Volume Training — Phase 2 (Intensity)

This hitPR version keeps the core of Poliquin's Phase 2: 10×6 on two main lifts per session with a starting load around a 12RM. In hitPR, that is set to 78% of Training Max; with a TM equal to 90% of 1RM, this is roughly 70% of 1RM. Unlike Poliquin's sample routine, hitPR uses an adapted exercise selection and runs the block on three fixed training days per week. The plan lasts three weeks; Poliquin's original sequence also included a three-week lower-volume transition phase before starting 10×6.

Who is this plan for?

• Lifters with strength or hypertrophy training experience who already tolerate high set volumes.
• A realistic Training Max for all six main lifts, ideally carried over from hitPR Phase 1.
• Anyone trying to follow Poliquin's original sequence should first complete the three-week lower-volume transition phase after Phase 1.
• Training goal: a short hypertrophy block using heavier loads and fewer reps than Phase 1.

How it works

• Three sessions: Chest + Back, Legs + Abs, and Shoulders + Biceps. hitPR repeats these three sessions for three weeks; this is a fixed weekly adaptation of the original rolling five-day cycle.
• 10×6 on the main lifts: Perform the first main lift immediately followed by the second, then rest for 180 seconds. This app-native round model combines the two original 90-second rests. The starting load is 78% TM, which is roughly 70% of 1RM when TM is set to 90% of 1RM.
• Main-lift progression: Once all ten sets of six are completed for a lift, the app raises its Training Max by 1.25 or 2.5 kg depending on the exercise. Set weight remains 78% of the new TM and is rounded, so it may not visibly increase after every success. After three consecutive failed sessions, TM is reduced by 10%. This rule is a hitPR adaptation of GVT's originally percentage-based load progression.
• Accessory work: The second pairing uses 3×10–15 with Double Progression: perform the first exercise immediately followed by the second, then rest for 120 seconds. Build reps first; once every set reaches 15, increase weight and return to 10 reps. After three consecutive failed sessions, weight drops by 10% and the target returns to 10 reps. This standardized accessory system is a hitPR adaptation, not Poliquin's original Phase 2 B-exercise table.
• End of the block: The plan ends after Week 3. Anyone following Poliquin's original programming sequence should treat Phase 2 as a limited block and then move into another training phase.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5