StrengthGerman Volume — Lower
German Volume Training for the lower body: bench front squats at ten sets of ten, Romanian deadlifts at ten sets of ten, and donkey calf raises to finish. Seventy-five minutes of one of the most punishing hypertrophy protocols ever written, for advanced lifters only.
German Volume — Lower at a glance
- Level
- Advanced
- Duration
- 75 minutes
- Exercises
- 3
- Estimated burn
- ~600 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Hamstrings, Calves
- Category
- Strength
- Made for
- Men
- Price
- Free
3 exercises in German Volume — Lower
- 10 × 10
- 10 × 10
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run German Volume — Lower
Use about 60 percent of your one-rep max and do not adjust it — the last sets are supposed to feel impossible. Exactly 90 seconds of rest between every set, timed. Once every five to seven days, absolute maximum, and expect two days of soreness.
German Volume — Lower — questions
How long does German Volume — Lower take?
About 75 minutes from the first set to the last. The session contains 3 exercises and burns roughly 600 kcal for an average trainee.
What equipment do you need for German Volume — Lower?
Barbell and plates. The session is built around Barbell Bench Front Squat, Barbell romanian deadlift, Lever Donkey Calf Raise, and every exercise comes with a demo video in the GymiaFit app.
Is German Volume — Lower suitable for beginners?
German Volume — Lower is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does German Volume — Lower work?
Quads, Hamstrings, Calves. 3 exercises, starting with Barbell Bench Front Squat, Barbell romanian deadlift, Lever Donkey Calf Raise.
Is German Volume — Lower free?
Yes. German Volume — Lower is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of German Volume — Lower into the GymiaFit app — free, no account tricks, no paywall.
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