Strength Training – German Volume Training (10 Sets)

About the plan

8-week strength training plan built on the German volume method: ten sets of the same exercise with the same weight and a short rest of ninety seconds. The starting load is deliberately light — around 60% of your max — because the difficulty is not in the first set but in the seventh. Each session has two exercises in this format, chosen as an antagonist pair so that one rests while the other works, plus three accessories in a normal range. The split is chest and back on Monday, legs and core on Wednesday and arms and shoulders on Friday, with three rest days in the week because the volume per session is too high for a greater frequency. Weeks 1 to 3 are volume weeks with ten sets of ten reps, weeks 5 to 7 switch to ten sets of six with a heavier load, and weeks 4 and 8 are deloads. The progression rule is unique and rigid: the load only goes up when all ten sets come out complete, which usually takes two or three weeks. It is a short cycle by nature and should not be repeated right away without a strength block in between.