3-Day Split Routine
(German Volume Training)

This routine involves working your entire body over the course of three days. Click on any muscle group to see exercises for that muscle group.

Clicking on an exercise will open a window explaining the purpose of the exercise and the correct way to perform it for maximum effectiveness.

Please read the routine overview prior to starting this routine.

Click on the "Day" at the top of the table for the worksheet for that day.

All exercise descriptions can also be found in the exercise glossary.


Day 1Day 2Day 3
Chest Quadriceps Back
Shoulders Hamstrings Biceps
Calves Abs Triceps


Chest Exercise Sets Reps
  Bench Press 10 10
Top Of Page Dumbbell Flyes 3 12-15


Shoulders Exercise Sets Reps
  Barbell Press 10 10
Top Of Page Side Dumbbell Raises 3 12-15


Calves Exercise Sets Reps
  Standing Calf Raises 10 10
Top Of Page Seated Calf Raises 3 12-15


Quadriceps Exercise Sets Reps
  Squats 10 10
Top Of Page Leg Extensions 3 12-15


Hamstrings Exercise Sets Reps
  Stiff-Legged Deadlifts 10 10
Top Of Page Leg Curls 3 12-15

Abs Exercise Sets Reps
  Floor Crunches 10 10
Top Of Page Leg Raises 3 12-15

Back Exercise Sets Reps
  Chins 10 10
Top Of Page Seated Cable Rows 3 12-15

Biceps Exercise Sets Reps
  Standing Barbell Curls 10 10
Top Of Page Seated Dumbbell Curls 3 12-15

Triceps Exercise Sets Reps
  Barbell Extensions 10 10
Top Of Page Reverse-Grip Pull Downs 3 12-15



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