"After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-week block, you can return to the German Volume Training method by doing the following ten sets of six reps routine. In the exercises that are prescribed for 10 sets, use a load you'd normally be able to do 12 repetitions with. The goal in this phase is to do ten sets of six with that load." ~Charles Poliquin
Monday: Chest & Back - one exercise for each and do 10 sets of 6 reps Wednesday: Legs, calfs, and abs - 10 sets of 6 reps for legs - 3 sets of 15+ reps for calfs and abs Friday: Shoulders, biceps, and triceps - 10 sets of 6 reps for shoulders - 3 sets of 12+ reps for biceps and triceps
Rest 90 seconds in between each main (10x6) exercise set, 60 seconds in between each smaller exercise set.
