Massive Volume Training – 4 Day Split


Weight Lifting Routines To Get Huge Fast (German Volume Training Routine)

Video taken from the channel: Muscle Tactics


4-Day Heavy/Light Split

Video taken from the channel: Andy Baker


Massive Volume Training, a German Volume Training alternative


Video taken from the channel: Massive Iron Steve Shaw


High Volume Training VS Low Volume Training Which Is Best?

Video taken from the channel: Buff Dudes


German Volume Training For Muscle Mass Explained (Shredded Sports Science)

Video taken from the channel: Shredded Sports Science


Workout Volume is Killing Your Gains!

Video taken from the channel: ATHLEAN-X™


Best 4 Day A Week Training Split. Complete Push, Pull, Workout Included!

Video taken from the channel: Fit and 50

4 Day Massive Volume Training Split Here is the split: Day 1Quads and Hamstrings; Day 2 Chest and Triceps; Day 3 Off; Day 4 Back and Biceps; Day 5 Shoulders, Traps, and Calves; Day 6 Off; Day 7 Off; Ab work can be added as needed. Note that you will be alternating between 2 sets of workouts: week one and week two. 4 Day Maximum Mass Workout Split. Day 1 Back and Biceps; Day 2 Chest and Triceps; Day 3 OFF; Day 4 Quads, Hamstrings and Calves; Day 5 Shoulders, Traps and Forearms; Day 6 OFF; Day 7 OFF. That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine.

Ok now that you know the benefits, the dos and don’ts, It’s time for the feature presentation. The 4-day split training routine. Monday: Chest and Triceps.

Bench Press: 4 sets of 8-12 reps. Incline Dumbbell Press: 4 sets of 8-12 reps. Machine Flies: 3-4 sets of 8-12 reps.

Dips: 4 sets of reps to failure. This Is The 4 day workout split Over the course of the week, you’ll train hard in the gym four days and recover three days. There are a few popular ways to break up the week. Many people advocate for splitting the week into a chest and tri workout, back/biceps, shoulder/traps, and.

Next, I move on to volume work, and forge strength and muscle gains by maximizing each set. Try it, back it with a good diet and you’ll gain like a monster. So without further ado, it’s grow time.

How to Build a Freak Here is a sample schedule. Day 1 Quads, Hamstrings and Abs; Day 2 Chest, Triceps and Calves; Day 3 Off; Day 4 Back. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience.

This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Upper-lower training splits are a novel progression for those accustomed to total-body training splits as they allow more recovery and training volume. Upper body and lower body days are alternated for 4 workouts in a 7-day training split.

Pros: Upper-lower training splits are a great progression from total body training and work well with most. Day 4 – Arms and Shoulders; Day 5 – Off; Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. A 7 day workout split is provided at the end of this article.

The following is a sample German Volume Training program that is split up into two phases. Day 3 Thighs, Calves & Abs Day 4 Chest, Back, Forearms & Abs Day 5 Shoulders, Arms & Abs Day 6 Thighs, Calves & Abs. So instead of doing Chest and Back, Thighs and Calves in the morning and evening, I have spread the volume out over two days so each body part is being worked twice per week instead of 3 times.

For some athletes and bodybuilders, this is ideal. Bodybuilders need plenty of volume,and high intensity for maximal muscle growth.Training 3 days a week,on the other hand leaves you with more recovery time. The upperlower split routine.

So depending on your conditioning and recovery capacity you can workout 4 days a week: Week1 Monday.

List of related literature:

The training volume was the same for each block, and training occurred 3 days per week.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Also take note that split routines should be used when the frequency is 4 days/week or greater.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

As you continue to add volume, you will see less benefit from the added training volume.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

The additional volume and exercises in a three-day split more fully develops the muscles and further increases the size and strength gained from the two-day split.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

During this training cycle you will build intensity, while overall volume will slightly decrease.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Note the overall progression, with total volume peaking around week 2 5, and then a gradual reduction of volume as more high-intensity training is done to prepare for competitions.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

If you’re desperate to work out more frequently than twice weekly, I’d suggest using an Upper/Lower split routine alternated on a Monday/Wednesday/Friday (or Tuesday/Thursday/Saturday) schedule but with extremely reduced volume.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Split Routines.ȱMore advanced weight lifters utilize split routines as shown in Tablesȱ15.12ȱandȱ15.13.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

For instance, when the volume is distributed into two daily training sessions, the strength development is greater than it is with one session per day.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Dramatic increases in volume are not recommended, since they may lead to overtraining.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I actually adopted this formula for my calisthenics training. Probably not originally meant for that but I think it works just as well. I believe the German Volume Training formula works beautifully well with the One Punch Man challenge. In fact said exercise formula and challenge are the parents of my own personal workout program called “The Warrior’s Workout.”

    Mon, Wed, Fri:
    100 push-ups (10 reps x 10 sets)
    100 body rows (10 reps x 10 sets)
    100 squats (10 reps x 10 sets)
    10-minute HIIT (30 sec. sprints, 1 min walk)

    Tues & Thurs:
    30-minute LISS (10-minute jog, 10-minute walk, 10-minute jog)

    Saturday (Morning):
    Sledgehammer and Tire training (1 minute of swinging, 2 minutes of rest, 3x repeat) Note: I like to think of this as a weapons training kind of day to stick the theme of training like a warrior.

    Four for the core (30 sec. planks, 30 sec. side plank (both sides), and 30 sec. reverse planks, repeat 4x total)

  • Many years ago I focused on a ton of mobility and did all my strength/compound work at low rep/high weight but then later on in the workout did high volume/cardio. Such as front squats for 7 sets of 3 then would row for 10k meters. Among other workouts and body parts of course.

    Worked really well for me. I became quite strong and my athleticism was better than ever. Once I wanted to be “huge and strongman strong”, my mindset changed and I feel it wasn’t for the better.

  • Hi James. Really appreciate your work. I have only recently started working out and my goal is to go from skinny to muscular. I came across GVT while conducting my own research on different styles of workouts. One style of workout that caught my attention is “Eustress Training”. I was wondering if I could get James Eustress’s opinion about it.

  • No V.S. do both.
    I like two low volume weeks followed by a high volume week.
    Build that strength up and then build that muscle and repeat.

  • Hey, im working out more than 2 hours but im working out every 2nd day and im also doing full body workouts, i start with abs then legs i do pause 5 min then i continue hands chest and little back. can i get some advice for this? Thanks

  • I’ve been doing light day, medium day, heavy day. Light day 50 reps, medium 25, heavy 3×3. Was working great until I tore my meniscus at a concert and had to heal for 3 weeks

  • Would you do a video regarding this debate:

  • What about for women? Isn’t there some research showing that women do better with extra volume since we have more type 1 muscle fibers or is this just hype?

  • How ya doing Laurence a great vid my friend your gonna be helping a lot of newbie trainers with there first few months of there training with your vids brother MINT

  • Bro science… Three sets does everything I need it to do. I’m sore and the next week I feel stronger. Five sets is overkill for me but someone younger might do better.

  • This is awesome. I just came off a 5.5 month SSLP. I’m taking this coming week as a deload as I decide between h/l/m and the 4 day split. Great info, thanks Andy.

  • Its amazing how little we understand what Jeff is saying, i remember watching this video the moment it got out last year, and in my head i though i understood what he said, here i am 1 year later being shocked of how many things i did wrong till this day, people dont understnad how GREAT Jeff is, thank you so much brother you are trully amazing! Listen to the man, he knows his shit!

  • @ATHLEAN-X What would you recommend for total amount of sets? I feel like im falling in the middle of the volume/intensity battle you explaned but if i dont do at least 3-4 workouts on a specific muscle then i wont feel like im getting an adequate pump. For example, for Biceps, ill do 3x of hammer curls, 3x concentrated curls, 3x reverse grip curls, and a dropset of preacher curls (approx. 5x drops). I do this twice a week along with working tris and shoulders on the same day. that would translate to approx. 28x sets of Biceps a week. I do notice the early quitting in some sets (as you said, itll start to burn and u miss the last 1-2 reps) but doing an extra work out seemed like a good idea because it added an extra 8-10 minutes of pumping blood into that muscle

  • Push pull workouts work great. I’m switching back to these tomorrow. I find them super effective and feel like I get better results

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • I own the GGW program, but I like the idea of a 4-day split (for shorter workouts and maybe because it’s easier to add 2 assistance exercises). However, I am not sure how to split the workouts. Plus, I have noticed that the squats and pulls in the 4-day split are reduced because there is no Medium Day anymore, while the presses are increased. Why is that? Is it actually proper?

  • I pulled a muscle in my back this morning…while wiping my butt! They say, it ain’t over till it’s over. As of this morning, I think it’s over.

  • I do gvt 7 days a week day 2 chest back biceps day 2 shoulders lats triceps days 3 legs mid section. and keep repeating. end of week 1 holy crap huge difference try it

  • My current love is drop sets to failure (every set). The last few reps are slow, burning and feel soooo good. The pump is insane. I am old (50) and want hypertrophy not strength. The benefit for me is no joint inflammation from lifting to heavy at the point of failure. Is this a good idea? Thoughts very welcome from anyone. Thank you

  • Love the name of your channel. Lots of great information here, never tried the knee squat before, I’m gonna have to try it now, thanks for sharing. I am your newest subscriber. I’d love to be friends, keep up the great work!

  • Technique, TUT, Intensity, Workout volume, Diet, Mind to muscle connection and Rest. All of these in the right amounts will build muscle. This is what i have learned as a beginner, if i’m wrong please correct me because i’m here to learn.

  • I like your videos, very knowledgeable. But you have a tendency to repeat yourself several times within the same time frame. Not trying to be an asshole, just giving you some criticism on your presentation skills. Anyways, good info as always. Cheers

  • Are all intensities measured the same? What I mean is if I had the choice of lower reps but heavier weight or maybe a slightly lighter weight but each set I rep to failure? What gives me the better result? I was under the impression do the heavier weight. For example bench 225 8 times per set for say 4 sets or 200 10-12 times for 4 sets. Both have the same intensity.

  • Thanks for the great videos, Lawrence. Having recently turned 50, your strength training workouts are exactly what I need to complement my running. Could you please send me a copy of your full workout? I like the full body approach that you describe. Much thanks.

  • I will save this program If I ever want to try out a Push/Pull Workout again I guess I will go with this one!

    Thank you my friend!

  • You got several things wrong. German Volume Training originated in the 60’s by Vince Gironda as Cumulative Fatigue Training, and it was renamed and popularized mainstream as German Volume Training by Charles Poliquin. It’s 10 sets of 10 reps with 1 minute rests between sets (unless you’re alternating 2 antagonist muscle groups each set then you rest up to 90-120 seconds max), you purposely start with a weight you know you cannot complete all 10 sets of 10 reps with (typical is starting with your 20 rep max) considering such little rests between sets. How you do it is you NEVER go to failure on any of the sets and you STOP your reps 2 reps shy of failure on all sets. Example: If you get 10 reps on the first four sets but on set five you only get 8 then all sets thereafter are reduced to whatever rep you stopped at your previous set. Again, you NEVER push to failure. At next workout you try for at least 1 more total rep than you achieved last time with same exercise using same weight. Once you can perform all 10 sets of 10 reps IN GOOD FORM and WITHOUT GOING TO FAILURE you then add a TINY amount of weight at next workout. Vince Gironda created CFT/GVT because it causes faster vascularity while burning more calories. He used to get paid to whip Hollywood stars into the quickest shape possible for movies and this is how he did it, devising this specific system after much trial and error, having them perform this usually multiple times per day every day for several weeks while on a low carb/high protein diet (only steak and eggs for 3 straight days, day four you ate only salad, then back to steak and eggs for 3 and salad on day 4, repeat). It’s in his Book The Wild Physique, which i have right here on my book shelf. This is NOT a good way to build long-term size or strength, and Vince even said doing this for more than 2 or 3 weeks (at least via his method of several times per day every day) will cause muscle deterioration and joint and tendon problems. He also used this as a fast way to get bodybuilders more vascular a few weeks before a contest. CFT/GVT was specifically designed as a SHORT-TERM aesthetic fix only, though stupid meatheads have taken it and twisted it over the years, but these are the same morons who champion 20 rep breathing squats as, “Take your 10 rep max and don’t stop until you get 20! Yeah!” so obviously they are morons. For 20 rep squats, you take your 5 rep max, subtract 90 pounds, then THAT’S your starting weight. You add 5 pounds per workout and, if squatting 3 times per week, after 6 weeks you’ll be squatting your old 5 rep max for 1 set of 20 breathing reps. THAT’S how you properly do 20 rep breathing squats, though you should lower to 2 days per week which extends the cycle a few weeks but your knees and lumbars will thank you in the long run. Read ‘Basement Strong: minimalist training for the caged manimal’ on Amazon.

  • Volume works really well for people on gear, but not that great for normal lifters on normal supps or on nothing at all imo. 30 or 40 minute max workouts (yes bodybuilding not some type of interval CrossFit) is beast for nattys

  • Also what about progression for those programs in general?
    Is it just a matter of trying to increase each of the 4 lifts on their respective ‘heavy’ days by 5 lbs (maybe the presses only 2.5 lbs) every week and then maybe calculate your 1RM’s for all the lifts by using a one rep max calculator where you just plug in your most recent numbers from your heavy day that you just did (if you just did a really heavy bench triple at RPE 9.5 or 10 and you know you couldn’t have done another rep, that’d give you a pretty good idea for your real 1RM using a 1rm calculator I guess?), and then go ahead and base your volume weights on the calculated 1RM?

  • About to change my routine thinking of doing GVT but I may go back to push pull legs doing 20-26 sets per B/Part now so cut back on Volume and pick up Intensity give it a go mate thanks

  • I’ve been doing 10×10 for 5 weeks and worked well to get me back into shape after a few bad years of training like a pussy. I may try 10 sets of 5 as I miss throwing around larger weights. I do think everyone should try it, I think it worked well for my chest, shoulders and legs. On the fence for the other body parts. Maybe a hybrid version

  • Keep doing it over and over and you will be able to perform 50 quality sets, pair that with a bulk and high fat, high carb diet and I promise it will work

  • Very good i like it… im deff incorparating more push days now where i was slacking before… and out of this vid i have took away the bit where u said about high reps less weight towards the end of the week which i like and understand so i will start to do that im now using weighted calisthenics to get my strenghth up more… and i think towards end of week i shall still use weight but take some down or out of my vest ect with one day no weight and just fun!… very good vid lawrence i really like it ☺

  • I was reading an article on volume somewhere and the author quotes someone when referring to volume training.
    He says “Maybe the reason Arnold Schwarzenegger and bill pearl(I think it’s bill pearl) were able to leave so many of us in the dust using volume training is that they were able to use volume training effectively.”
    I think he was referring to the constitutions, genetics, etc.

  • Are there different benefits to be found with this split vs. an upper/ lower body split? It looks like a great split to mix things up but I think I need to decide one way and stick with it for a while. Is there a difference in recovery? I’ve starting running again after 20 years so my legs appreciate it when I run on an upper body day and wonder if I’d benefit more with push/pull days.

  • Would volume be different for an endurance/IronMan athlete? Me and my clients are some of the very few people I know who do a high amount of cardiorespiratory training AND lift weights. Would having high endurance/stamina, Type I muscle fiber and mitochondrial density have any effect on volume, load, sets, exercise variety?

  • I started gvt a week ago i use machines to focus more on form. This is week 2 and on every excercise i have added 10 to 30 lbs this week on all excercises i do 3 days and app started me at 55%

  • The ability to balance the intensity with volume is extremely difficult because training to failure with the appropriate weights is not easy to decipher. I will agree training to true failure is the hardest thing for me because I want to quit when I get to the burn.

  • you forgot to add about the tempo 4 second negatives and 2 second positives thats what makes it extremely hard if u are not doing the tempo right then its a waste of time as it will be too easy

  • If your looking for a new 4 day a week training split. Here is another option it is a antagonistic training split featuring opposite muscle group supersets and strategically placed arm training where it was found to be most effective in a Norwegian study. Full video here;

  • German volume training is not high volume training… Well unless you are a potato on a couch and the hardest thing you did in your life was 5 sets of 5 of squats or maybe 25 pull ups in a row…. It’s 2020, stop training old-school, stop training lazy

  • I did the Starting Strength program, a program that focuses on linear progression by adding weight each workout day, i.e Ever increasing Intensity. There comes a point where the intensity was too much for me to handle, as it eventually happens to everyone. Focusing on a higher volume, slightly reduced intensity program, like Barbell Medicine’s The Bridge, has certainly improved my overall work capacity (able to complete sets with shorter rest times, able to handle higher volume). My estimated 1RM has gone up on my bench and press. And I’ve been able to nail down my form on all lifts thanks in part by the manageable weight.

    Higher volume for me atleast seems to have continued my progress. However, a complete novice would definitely benefit from a program with a focus on low volume and high intensity.

  • Hey Andy thanks for the info! Would this be too much?


    Chin up-3×12

    Front Squat-5×3
    Dumbbell row -3×8
    Barbell Curl-3×10

    Tricep work-3×12

    Deficit Deadlift-5×3
    Pull up-3×12
    Dumbbell Curl-3×12

  • Are we talking about 4-10 sets per week per muscle group? Or is that per workout? Guess I’m looking for more clarity on 4-10 sets.

  • Typo Alert! For Poliquin’s Advanced Model at 11:48 it should be 10 * 3 at 85% (not 90%). I said I was ‘skeptical’ of it anyway and the same thought applies. Sausage Fingers Out.

  • This video is cool and correct. I am the only one in my gym that does gvt. Always arguing with gym staff who say you are doing too much volume.
    I went from doing 130kg deadluft to 160kg by dropping weight to 60 percent of rm and doing 10 by 10 once a week. With 4 minutes break. That way i could repeat 10 reps for the entire ten sets.

  • I do as many sets and “work” as hard as I can. I do each specific body part as hard as a I can’t or i cant do another rep. This is wrong? I’m working hard? This science stuff is bs. Just train hard and eat.

  • I’ve done GVT before, interested to try advanced. 10×3 @85% sketches me out too. Would you still be using the 4second eccentric tempo?

  • I have trained using the traditional GVT model and had very good results in the past, but where can I find that advance GVT model that you posted about 11min into the video?

  • All this “research” is kinda pointless at the end of the day because there are so many variables you cannot control and physiology can be unpredictable… best piece of advice is if your primary goal is hypertrophy then the classic formula that works for almost everybody is to structure your program around low forces for a great distance. Doing more physical Work(work=forceXdistance) is the key to all gains so when you keep the force low you reduce the neurological stress thus allowing you do move the weights over a greater distance. It’s simple math, doesn’t matter how you get it done just get the work in and your muscles will get bigger, provided you have the proper diet and sleep as well…

  • Clever using an Austrian to discuss German Training and then commenting you don’t know where this originated. (Apologies if already pointed out…)

  • Hi Andy, is that setup and exercise selection okey for shoulder health and strength gains with mass?

    Bench Press
    İncline Bench
    Lat Pull
    Bw Dips

    Reverse hyperext
    Abs and calves

    Closegrip Bench
    Weighted Dips
    Tricep Extension

    Light Squat
    Abs and calves


  • Please do a video on Convict Conditioning/ the naked warrior/ bar brothers
    all the more effective calisthenics training styles! Especially in this time, but also just in general

  • So im a soviet commie scum still upset about ww2. i own adidas, puma, and i drive an audi… May i also take this german item for my own? ��

  • Face pulls done wrong. Now THIS is how you do them.