This High Volume Training Upper/Lower workout program combines high volume training with high frequency training to help you build lean muscle mass!
Workout Summary

Workout Description

Team BSN athlete and YouTuber, Scott Herman, recently traveled down to Columbia, SC to visit the Muscle & Strength HQ.

While here he shared some of his training tips for us to share with our loyal M&S viewers.

He also produce a full workout program for everyone to try.

This program incorporates a volume based strategy in German Volume Training with a high frequency workout split in an upper/lower weekly split.

Check it out, give it a shot, and let us know if you have any questions in the comments section below!

High Volume Training Upper/Lower Workout

This workout program is intended to be performed 4-5 days per week.

You can break down your week by performing your workouts on Monday, Tuesday, Thursday, and Friday, or you can follow the program by performing the workouts in a 2 on/1 off format.

BSN Endorush Shop Now!

Both days within this upper/lower workout program incorporate German Volume Training (GVT). This is a volume based strategy to working out where you perform 10 sets of 10 reps on the selected exercise. Scott’s twist on this form of training is that you’ll perform the GVT rep ranges on all of your compound lifts.

After you’ve finished the German Volume Training portion of your workout, you’ll superset the remaining accessory lifts to complete that day’s workout.

You’ll rest for a maximum of 90 seconds between all of your sets and supersets.

The premise is to combine high volume training with high frequency training to maximize muscle growth. So, if you have a goal to put on as much lean mass as possible, this just might be the workout for you.

High Volume Training Upper Workout

Exercise Sets Reps
1. Rack Pull 10 5
2. Dumbbell Bench Press 10 10
3. Standing Dumbbell Press 10 10
4. Reverse Grip Bent Over Row 10 10
5a. Standing Alternate Bicep Curl 3 8
5b. Incline Barbell Skull Crusher 3 8
6a. Alternating Toe Touch 4 20 Each
6b. Hanging Knee Raise 4 20
Scott Herman Upper Day Notes

For the first four exercises of this workout, you’ll perform 10 sets of each exercise as you would expect from a German Volume Training program.

For rack pulls, you’ll only be doing 5 reps on each set. This will allow you to use the heavy weight needed to target the traps and make them grow. Set up the rack so the barbell is slightly below your knee caps. Focus on pushing through your heels to avoid targeting your lower back.

When performing the dumbbell bench press, focus on getting a full stretch at the bottom of the movement and a full flex at the top.

During standing dumbbell presses, make sure to keep the dumbbells to the side of your head. This will allow you to work all three heads of the deltoid during the movement.

The final compound movement is the reverse grip barbell bent over row. Utilizing the underhand grip will place more of an emphasis on the lats and the biceps.

The first superset of your upper day targets your arms. Who doesn’t love a huge arm pump?

The two exercises that make up this superset are standing alternate dumbbell curls and straight bar incline skullcrushers.

During dumbbell curls, make sure you focus on each arm lifting the weight during the exercise. Maximize the bicep engagement at the top of the movement by supinating your hands slightly.

As soon as you finish that exercise, move right into the straight bar incline skullcrusher. Lower the weight as deep as you can behind your head. This is important, make sure you go all the way down behind your head with every repetition.

The final superset you’ll perform on the upper day targets your abs. The exercises include hanging knee raises and alternating toe touches. Make sure to perform both of these exercises in a controlled fashion to get the most out of your ab training.

High Volume Training Lower Workout

Exercise Sets Reps
1. Barbell Back Squat 10 10
2. Barbell Glute Bridge 10 10
3. Romanian Deadlift 10 10
4. Standing Barbell Calf Raise 10 10
5a. Cable Wood Chop 4 15 Each
5b. Dumbbell Side Bench 4 15 Each
Scott Herman Lower Day Notes

Day 2 is a complete lower body day with a superset to target your obliques. The first four movements will all be compound lifts utilizing the German Volume Training principles and it’s going to be absolutely brutal.

This workout begins with barbell back squats. For this exercise, try to utilize a high bar squat. This will allow you to keep a more upright position and increase the depth of the squat. Keep your chest up, core super tight, and push your knees out as you go through the range of motion.

The second exercise is the glute bridge. Building stronger glutes allows you to strengthen your squat and deadlift numbers. When you’re on the ground, make sure to place the bar on your thighs and not your hips. This will minimize the amount of pain associated with the movement.

Also, when performing the glute bridge, try to keep your heels as close to your glutes as possible. And lastly, be sure to squeeze your glutes at the top of each repetition to maximize the muscle contraction.

The third exercise is the Romanian deadlift. Don’t let the weight touch the ground as you perform this movement. Keep your chest up, sit back until you feel a deep stretch in your hamstrings (bar about parallel with the shins), and return back to the starting position.

The final leg exercise on your lower day is the standing barbell calf raise. Try to overload the calves as much as possible with this exercise. If you want to intensify the exercise more, you can elevate your toes by standing on 5lb plates.

To finish off the workout, you’ll superset wood choppers and dumbbell side bends to target the obliques. On wood choppers, set up the cable machine to hip height. And once you begin performing the exercise, don’t allow the weight to hit the weight stack.

On both oblique exercises perform 15 repetitions on each side before moving on to the next exercise of the superset.

BSN Syntha-6 Shop Now!

Final Notes on High Volume Training Upper/Lower Workout

You’ll want to follow this workout program for at least 12 weeks before taking a week to deload.

After your deload week, you can begin to perform this workout program again, or start a completely new program. Your decision will be based on your goals at that time.

When it comes to weight selection with this program, you want to choose a weight that will be a challenge on each set. If you’re moving up in weight each set, you’re probably not beginning with a heavy enough weight to start off with.

If you need to decrease the weight you’re using during the workout, that is perfectly fine. As long as you are challenging yourself during the 12 weeks, you’ll see noticeable muscle size gains.

If you have any other questions about this workout program, please feel free to leave us a comment in the comment section below!

Posted on: Wed, 11/18/2020 - 02:54

I feel like GVT is bad because you have to sandbag some of the sets and there is junk volume.

Posted on: Thu, 09/17/2020 - 03:42

Should you really do the Romanian deadlift the day after Rack pull?

Mary Anne
Posted on: Thu, 08/29/2019 - 19:57

I am only able to train 3 days per week. Would this work if I followed a schedule like this:
Week 1 - Mon A, Wed B, Fri A
Week 2 - Mon B, Wed A, Fri B

Posted on: Tue, 12/04/2018 - 01:29

Where are the other 2 workout days

Posted on: Wed, 08/07/2019 - 17:42

This is old post but you start those two days again after one day off

David Jones
Posted on: Sat, 07/07/2018 - 05:02

Highly irresponsible posting such ridiculous workouts on this site. That volume is insane 90-120 mins in the gym?
Should be ashamed of yourselves.

Posted on: Thu, 06/21/2018 - 19:58

Save this program for when you decide to run gear. No natural should go anywhere near this program. 54 sets in one day 4 times per week for a natural. Your CNS will be destroyed and your cortisol levels will go through the roof. Great program for a guy on gear though.

Posted on: Fri, 03/23/2018 - 13:14

I want to start cutting to get ready for summer. Would it be ok to use this on a calorie deficit diet?

M&S Team Badge
Posted on: Fri, 03/23/2018 - 16:01

Hi Jono,

I wouldn't recommend running this particular program on a calorie deficit.

Hope this helps!

Sarwar Noor
Posted on: Fri, 03/23/2018 - 06:30

Hey Scott
This is Sarwar Noor
I love this program of yours as i am giving this program a try. It is really quiet effective.

Posted on: Sun, 03/18/2018 - 14:34

Way to much!! Only work if your not active outside of the gym, because if if you are active outside of the gym your body is going to be run down within 3 weeks tops

Posted on: Sun, 03/18/2018 - 12:28

If the guy in the photos is the one writing this article he isn't promoting much confidence in the results of this workout.

Bruce Duncan
Posted on: Wed, 06/06/2018 - 14:14

Mark, for being a natural lifter, he looks really good. If you’re just interested in programs by guys with superhuman physiques, then you better be running cycles with the programs to achieve their results. That’s just the reality.