barbell bench press
Linear Progressionno rest
| Set | % TM | Reps |
|---|---|---|
| 1–10 | 78% | 6 |
Plans
Antagonist 3 days/week ~1h 1min
German Volume Training — Phase 2 (Intensity)
This hitPR version keeps the core of Poliquin's Phase 2: 10×6 on two main lifts per session with a starting load around a 12RM. In hitPR, that is set to 78% of Training Max; with a TM equal to 90% of 1RM, this is roughly 70% of 1RM. Unlike Poliquin's sample routine, hitPR uses an adapted exercise selection and runs the block on three fixed training days per week. The plan lasts three weeks; Poliquin's original sequence also included a three-week lower-volume transition phase before starting 10×6.
Who is this plan for?
- Lifters with strength or hypertrophy training experience who already tolerate high set volumes.
- A realistic Training Max for all six main lifts, ideally carried over from hitPR Phase 1.
- Anyone trying to follow Poliquin's original sequence should first complete the three-week lower-volume transition phase after Phase 1.
- Training goal: a short hypertrophy block using heavier loads and fewer reps than Phase 1.
How it works
- Three sessions: Chest + Back, Legs + Abs, and Shoulders + Biceps. hitPR repeats these three sessions for three weeks; this is a fixed weekly adaptation of the original rolling five-day cycle.
- 10×6 on the main lifts: Perform the first main lift immediately followed by the second, then rest for 180 seconds. This app-native round model combines the two original 90-second rests. The starting load is 78% TM, which is roughly 70% of 1RM when TM is set to 90% of 1RM.
- Main-lift progression: Once all ten sets of six are completed for a lift, the app raises its Training Max by 1.25 or 2.5 kg depending on the exercise. Set weight remains 78% of the new TM and is rounded, so it may not visibly increase after every success. After three consecutive failed sessions, TM is reduced by 10%. This rule is a hitPR adaptation of GVT's originally percentage-based load progression.
- Accessory work: The second pairing uses 3×10–15 with Double Progression: perform the first exercise immediately followed by the second, then rest for 120 seconds. Build reps first; once every set reaches 15, increase weight and return to 10 reps. After three consecutive failed sessions, weight drops by 10% and the target returns to 10 reps. This standardized accessory system is a hitPR adaptation, not Poliquin's original Phase 2 B-exercise table.
- End of the block: The plan ends after Week 3. Anyone following Poliquin's original programming sequence should treat Phase 2 as a limited block and then move into another training phase.
Pros & Limitations
+ A clear three-week intensification of the GVT concept: the same ten main sets with fewer reps and more load than Phase 1.
+ Keeping the same exercise selection as hitPR Phase 1 makes it easy to carry over existing Training Maxes.
+ Simple success criteria: 10×6 on the main lifts and clearly defined Double Progression on the accessory work.
− Not a one-to-one reproduction of Poliquin's template: hitPR uses three fixed training days, adapts the exercise selection, standardizes accessory work, and combines each pair's rests into one round rest.
− Very concentrated volume with 20 main-lift sets plus six accessory sets per session — intended as a short specialist block, not a long-term default routine.
− The app does not track the original tempo prescriptions, and Poliquin's three-week lower-volume transition phase is not included. Both must be planned separately for a closer reproduction.
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Front
Back
Front Delts
16.5
Biceps
16.5
Chest
13
Triceps
13
Upper Back
11.5
Forearms
11.5
Quads
10
Hamstrings
10
Lats
8
Side Delts
8
Rear Delts
6.5
Glutes
5
Adductors
5
Upper Traps
5
Core
3
Calves
3
Plan Structure
Your Training Max (TM)
Enter your TM for each lift and every percentage gets its weight, rounded to 2,5 kg. The values stay in this tab and are not stored anywhere.
All 3 weeks follow the same layout.
Chest + Back
4 exercises · 26 sets · ~1h 1min
Superset
barbell bent over row
Linear ProgressionRest 3 min
| Set | % TM | Reps |
|---|---|---|
| 1–10 | 78% | 6 |
Superset
cable middle fly
Double Progression (Reps → Weight) · 10–15 repsno rest
3 × 10
sets × reps
cable pulldown
Double Progression (Reps → Weight) · 10–15 repsRest 2 min
3 × 10
sets × reps
Legs + Abs
4 exercises · 26 sets · ~1h 1min
Superset
barbell front squat
Linear Progressionno rest
| Set | % TM | Reps |
|---|---|---|
| 1–10 | 78% | 6 |
lever lying leg curl
Linear ProgressionRest 3 min
| Set | % TM | Reps |
|---|---|---|
| 1–10 | 78% | 6 |
Superset
lever seated crunch
Double Progression (Reps → Weight) · 10–15 repsno rest
3 × 10
sets × reps
Alternative: weighted crunch.
lever seated calf raise
Double Progression (Reps → Weight) · 10–15 repsRest 2 min
3 × 10
sets × reps
Shoulders + Biceps
4 exercises · 26 sets · ~1h 1min
Superset
barbell overhead press
Linear Progressionno rest
| Set | % TM | Reps |
|---|---|---|
| 1–10 | 78% | 6 |
barbell curl
Linear ProgressionRest 3 min
| Set | % TM | Reps |
|---|---|---|
| 1–10 | 78% | 6 |
Superset
cable pushdown (with rope attachment)
Double Progression (Reps → Weight) · 10–15 repsno rest
3 × 10
sets × reps
dumbbell lateral raise
Double Progression (Reps → Weight) · 10–15 repsRest 2 min
3 × 10
sets × reps
Based on Charles Poliquin's German Volume Training, first published in the July 1996 issue of Muscle Media 2000. hitPR uses the Phase 2 10×6 concept but keeps the same exercise selection as hitPR Phase 1 and uses three fixed training days per week instead of Poliquin's rolling five-day cycle. hitPR is not affiliated with Charles Poliquin.
Poliquin GVT article (reproduction)Talk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
Start this plan in hitPR
Free. All progression rules pre-configured.
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