German Volume Training — Beginner and Intermediate

Ten sets of ten on a rolling five-day split, adding weight after 100 reps and later switching to sets of six.

Your numbers

Enter these 25 numbers and Catalyst works out every workout from them.

Chin-up

External resistance for Chin-up after accepting the twenty-repetition starting reference

One-arm dumbbell row

External resistance for One-arm dumbbell row for the listed accessory repetitions

Decline dumbbell bench press

External resistance for Decline dumbbell bench press after accepting the twenty-repetition starting reference

Dumbbell flat bench fly

External resistance for Dumbbell flat bench fly for the listed accessory repetitions

Seated machine calf raise

External resistance for Seated machine calf raise for the listed accessory repetitions

Lying leg curl

External resistance for Lying leg curl after accepting the twenty-repetition starting reference

Low-cable pull-in

External resistance for Low-cable pull-in for the listed accessory repetitions

Back squat

External resistance for Back squat after accepting the twenty-repetition starting reference

Parallel-bar dip

External resistance for Parallel-bar dip after accepting the twenty-repetition starting reference

Dumbbell hammer curl

External resistance for Dumbbell hammer curl after accepting the twenty-repetition starting reference

Dumbbell rear delt fly

External resistance for Dumbbell rear delt fly for the listed accessory repetitions

Wrist curl

External resistance for Wrist curl for the listed accessory repetitions

EZ-bar bent-over row

External resistance for EZ-bar bent-over row for the listed accessory repetitions

Incline dumbbell bench press

External resistance for Incline dumbbell bench press after accepting the twelve-repetition starting reference

Pull-up

External resistance for Pull-up after accepting the twelve-repetition starting reference

Standing machine calf raise

External resistance for Standing machine calf raise for the listed accessory repetitions

Conventional deadlift

External resistance for Conventional deadlift after accepting the twelve-repetition starting reference

Seated leg curl

External resistance for Seated leg curl after accepting the twelve-repetition starting reference

Twisting crunch

External resistance for Twisting crunch for the listed accessory repetitions

Close-grip bench press

External resistance for Close-grip bench press after accepting the twelve-repetition starting reference

Incline dumbbell biceps curl

External resistance for Incline dumbbell biceps curl after accepting the twelve-repetition starting reference

Dumbbell lateral raise

External resistance for Dumbbell lateral raise for the listed accessory repetitions

Barbell biceps curl

External resistance for Barbell biceps curl for the listed accessory repetitions

Program

Four-to-five-percent increase after all ten strict sets at constant rest

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

Follow the workout order and timing in the program’s notes.

How it works

The program’s own rules, as Catalyst runs them.

Train three times on days one, two and four of each five-day cycle. Complete six cycles, taking thirty days, then do a three-week lower-volume block. Choose that block’s sets and reps separately. Once three calendar weeks have elapsed, move to the six-repetition routine, using ten-by-six work, and continue with no fixed end date. Start the first routine with a weight you could lift for about twenty strict repetitions; for the later ten-set work, use a twelve-repetition reference. Keep rest periods constant, count only strict work and follow the tempos. Avoid forced reps and extra negative or burn sets. Use a semi-supinated grip for decline presses, supinated chins, feet turned outward on lying curls, wide pronated pull-ups, seated torso-folded rear raises, seated lateral raises and pronated reverse curls. Use a low cable and foot loop for pull-ins. For single-arm rows, do the full sets and reps on each side, left then right within each set. Set the fly bench on an incline in the first routine and flat in the later routine. Choose your wrist-curl equipment before starting. Use a barbell for reverse curls and a machine for standing calf raises. Choose your side order before training and give each side the full row work.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

Adjustable bench
Barbell
Cable stack
Dumbbells
EZ curl bar
Flat bench
Lying leg curl machine
Parallel bars
Pull-up bar
Seated calf machine
Seated leg curl machine
Squat rack
Standing calf machine

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run German Volume Training — Beginner and Intermediate in Catalyst

Every set ready. Every weight right.

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