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Here are two tested and verified german body comp workouts you can do at the gym. They use simple, compound movements and high reps.
One of the best things I’ve ever done for my body is ditched longer, endurance training for a life of sprinting and lifting heavy things.
As a result of focusing my efforts on protocols such as German Body Comp training, I’m now leaner, stronger, and spend less time in the gym than I ever did in my college days. Sound too good to be true? It’s not!
Jump to:
What is German Body Comp?
German Body Comp is a style of lifting in which you do specific exercises paired in sets—usually one upper body exercise and one lower body exercise—and perform higher repetitions with shorter rest periods. This style of training focuses on producing human growth hormone (HGH) to improve body composition. It was popularized by Charles Poliquin in the 1990s as a way of increasing strength and muscular balance.
German Body Comp Training
If you’re looking to kick your training up a notch, German Body Comp is for you. When I first began researching the German Body Comp program, I was immediately drawn to it because it included multi-joint movements and high-intensity training which are both key components of building fitness.
German Body Comp is so effective because of its ability to increase lactic acid production. The more lactic acid you produce, the more you raise growth hormone production and Excess Post-Oxygen Consumption which allows you to burn more fat after your workout (learn more about that in How to Get Fit and Lose Fat.)
In short, if your goal is to cut fat or lean out, this type of training is perfect for you. German Body Comp also develops muscular endurance, and increases power and strength capacity, making you a lean, mean, totally-kick-butt-strong machine.
Is German Body Comp For Women?
Whether you’re male or female, strength training is absolutely necessary for the health of your body. In addition to making muscles leaner and improving metabolism, using weights makes your bones stronger and can bring relief to debilitating conditions like back pain and arthritis. It can also help correct postural imbalances and increase overall balance – especially as you age.
Women! If you think lifting weights will make you too big, don’t worry, that’s not a real thing. In short, women simply do not have the hormonal profile to gain muscle mass like a man. For women, lifting heavy things builds lean muscle which burns more fat and gives strength, tone, and definition to the body. Women who have big muscles typically have worked really, really hard for years to get that way, and have received quite a bit of help from supplements.
Armed with this info, let’s get on with the topic of today’s discussion, German Body Comp training.
The German Body Comp Workout
While German Body Comp is for both beginner and experienced athletes, I highly suggest having some experience with proper lifting before moving into this program. If you’ve never picked up a weight before, it’s best to enlist the help of a trainer for a month or two to make sure you’ve got proper form on all your movements.
Also, this training isn’t for the faint of heart. Because this type of training is anaerobic, you’ll want to pace yourself. If the weight feels slightly easy after the first round, give it time – it won’t feel that way for long.
In order to complete this workout, you’ll need access to a gym that has a set of dumbbells and a few essential pieces of equipment. While some of the movements use a barbell, I’ve included modifications to these exercises in the event you don’t have access to one.
The workout below is based on the principles of Charles Poliquin’s German Body Comp training. Each exercise should be performed utilizing tempo training which will increase the intensity of the movement (in other words, make it harder!) In short, you’ll see four numbers beside each lift that mean the following:
- First number: the time it should take to “lower” the weight to the ground
- Second number: the time you spend at the bottom of the lift
- Third number: the time you take to get to the “top” of the lift
- Fourth number: the time you should pause at the top of the lift
While at first glance it may seem a little confusing, once you test it out, it will make much more sense. Slowing down your lifts is a fun challenge, and it just might be your ticket to a more effective workout.
Day 1 Workouts
4 sets:
A1 Romanian Deadlifts (use dumbbells if needed) 3-0-1-0, 12 reps with :30 sec rest
A2 Flat Dumbbell Bench Press 3-0-1-0, 15 reps with :30 sec rest
4 sets:
B1 Dumbbell Walking Lunges 2-0-1-0, 12 reps each leg with :30 sec rest
B2 Pull-ups (use assisted pull-up machine or bands if needed) 3-0-1-0, 12 reps with :30 sec rest
4 sets:
C1 Standing Dumbbell Calf Raise 2-0-1-1, 12 reps with :30 sec rest
C2 Bent Over Barbell Row (use dumbbells if no barbell is available) 3-0-1-0, 12 reps at :30 sec rest
Day 2 Workouts
4 sets:
A1 Dumbbell Squat 3-0-1-0, 12 reps with :30 sec rest
A2 Cable Machine Row 3-0-1-0, 15 reps with :30 sec rest
4 sets:
B1 Back Extension 2-0-2-0, 15 reps with :30 sec rest
B2 Standing Shoulder Press (Use barbell or dumbbells) 3-0-1-0, 15 reps with :30 sec rest
4 sets:
C1 Dumbbell Step-ups (alternating legs) 2-0-1-0, 12 reps each leg with :30 sec rest
C2 Push-ups (modify as needed in order to reach reps) 3-0-1-0, 12 reps with :30 sec rest
Workout Tips
- For each exercise, you’ll need to pick a weight that is hard, but that you can complete the full amount of reps required. Challenge yourself, but make sure you are able to complete the last set. It may take a week or two to find that “perfect” weight for each exercise. Be prepared to push yourself and be uncomfortable, and get comfortable with it! If you’re new to this style of working out and are having a hard time with only :30 seconds rest, increase rest to :45 seconds for your first few sessions.
- Alternate each “paired” exercise. For example, you’ll want to complete A1, rest :30 seconds, complete A2, rest :30 seconds, and then continue on with completing A1 again. Do this until you perform 4 sets total of each exercise. Rest 4-5 minutes before moving on to the next paired exercises (for example, B1 and B2).
- Perform Day 1 and Day 2 at least 48 hours apart. For more advanced athletes, repeat one of the workouts each week for a total of three sessions a week.
- If you find yourself unable to complete the number of reps in a set, reduce the weight so you can finish out the reps. Use the lower weight the next time you do the workout.
- Because this type of training is about intensity, you don’t want to do this for more than six weeks (depending on your goals and ability.)
Other Workouts You’ll Like
Now that you have a german body comp program, go get on with your training! Feel free to post any questions below!
Want more workouts like the one above? Check out my other strength workouts, or functional fitness workouts.
Cherie says
I’m very interested in this training method. If I’m reading correctly, you just do the same exercises each “session”
Week one-
M-Day 1
W-Day 2
F-Day 1
Week two-
M-Day 2
W-Day 1
F-Day 2
and so on….?
Correct?
Do you still use this method? any new tips?
I have went from a cardio bunny to a lift things girl and I am wanting to lean out.
Thanks for your time.
Noelle says
Hi Cheri! YES, that plan sounds great – especially if this is your first time. On that third day in the week – If I’m still sore from the first workout session, I might change up one or two of the exercises (for example, I’ll switch out the dumbbell squat for the hamstring curl machine, so – still working the posterior chain), but – I wouldn’t recommend doing that unless you are familiar with the exercises and the rep ranges/tempos that are good for each one. I am not currently doing this workout protocol because it is incredibly intense, and shouldn’t be implemented over the long term. I recommend only doing this workout protocol for 6-8 weeks, with a down week on the fourth week. I typically do the German Body Comp program once or twice a year, depending on my goals! 🙂 Hope that helps!
Marco says
Hi Noelle, this sounds exciting, but I winder, what would one eat during GBC? As what you eat has a big influence kn hormone production. Atkins?
Noelle says
Hi Marco! The best way to fuel your body is with real, whole foods. Since it’s high intensity training, you’ll want to consume a higher percentage of carbs post-workout. Also, of course – protein is crucial since you’ll be building muscle. Here’s my philosophy on what foods you should eat for health and fitness, and here’s 20 post-workout (real) food options. 🙂 Hope that helps!
Kelsey says
Hi! I was just wondering what are best ways to warm up for this workout? Also, would it be a good or bad idea to incorporate HIIT post workout? Finally, would 30 minutes of low intensity cardio, (like walking) on the off days be a good or bad idea?
Thanks!
Noelle says
Kelsey, warm up with some walking or light cardio (like spinning for a few minutes on a bike.) Then, perform 5-10 minutes of DROM movements. Also, I’d encourage you to do a “run through” of the exercises you’re about to perform. So, do 1-2 rounds of a few reps of each exercise. I probably wouldn’t recommend doing HIIT post-workout. If you do this workout properly, you shouldn’t feel like you have the effort to. But, if you’re trying to get in some additional anaerobic work, try doing a few sprints (4-8 reps of :30 on, :30 off) on a stationary bike. A bike is a safe way to perform hard exercises since your legs will be very fatigued. To your last question – walking in your off days is a GREAT idea! Thanks for the comment. Hope that helps! 🙂
Deborah says
This is my third week into this German Body Comp workout and wow- I am finally seeing the results I’ve been working toward. I also have added two sessions of hill sprints which seem to be helping to lean my thighs out a bit. Great article. Thank you so much for sharing it!
Leo says
How long should I wait between 6 week periods to go at it again? I am a modestly experienced lifter looking to gain strength, speed, and explosive abilities for muay thai. I have never done this kind of work out, only the 3 sets of 8-12 reps routine on each muscle group.
Noelle says
Hi Leo! It really all depends on how well your body adapts, and is able to recover. Given your experience, I’d go through it once, and give yourself 6-8 weeks off before seeing if you’d like to go at it again. Keep in mind, it is both physically and mentally taxing. Also, for that second round, I recommend doing some new exercises. Hope that helps!
Ondrej says
Hi, there´s my version of GBC which i use:
day 1:
A1 Front Squat 4 x 4-6 40X0 tempo, 10 sec rest
A2 Back Squat 4 x 8-10 20X0 tempo, 10 sec rest
A3 Lunges 4 x 12-15 1010 tempo 90 sec rest
A4 (or B1) Snatch Deadlift 4 x 4-6 40X0 tempo, 10 sec rest
A5 (or B2) RDL 4 x 8-10 20X0 tempo, 10 sec rest
A6 (or B3) Hyperextension/Leg Curls 4 x 12-15 1010 tempo 90 sec rest
day 2:
A1 Chins 4 x 4-6 40X0 tempo, 10 sec rest
A2 Bent Over Row 4 x 8-10 20X0 tempo, 10 sec rest
A3 Lat pulldown 4 x 12-15 1010 tempo 90 sec rest
A4 (or B1) Benchpress 4 x 4-6 40X0 tempo, 10 sec rest
A5 (or B2) Dips4 x 8-10 20X0 tempo, 10 sec rest
A6 (or B3) Alternating DB OH Press 4 x 12-15 1010 tempo 90 sec rest
There is more low rep work and compared with normal GBC i didt see too much decrease in stregth. Conversely i increased my Snatch DL strength.
Try it.
Keir says
In previous attempts and after reading some material I’ve always thought that GBC was done as a circuit, as in the workout displayed above should be repeated, not performed in isolation – did I make that up or is that a component that can be added for extra intensity?
Noelle says
Hi Keir! Haven’t seen that ever with GBC, but I’m sure it can be done.
UV says
I was looking for a recomp program and this looks interesting. Most of the other plans I found were for either cutting or bulking.
Is this plan suitable for a beginner, though? I’ve been training with weights for a few months now and was wondering if I should attempt this program.
Also, if I follow this program, what kind of diet should I follow? Should I consume maintenance calories on workout days and deficit on non-workout days or what?
Noelle says
I wouldn’t recommend it for beginners. I would recommend following a hypertrophy program first, and then going into this program. As far as diet, click the “Nutrition” button above for my thoughts on food and nutrition! I would absolutely recommend eating sufficient calories, and not being in a deficit. Focus on quality.
Penny says
Hi Noelle,
Thanks for the article; an awesome read 🙂
I’m focusing on kettlebells at the moment, but can the GBC theory be applied to a KB routine?
Am really hoping it can be!
Thanks again for the muscles and love!
🙂
Noelle says
Hi Penny! You could absolutely use the same principles using kettlebells. It’s all about choosing more complex movements, and using the appropriate weights. Hope that helps!
omar says
can this workout be implemented in a weekly workout routine?
after doing day 1 on for instance monday what do i traon on tuesday since this is a full body workout
Noelle says
It can—but to get the benefits of the program, ideally you’d do GBC 2-3x a week, and then rest hard or do restorative stuff on your off days.
debashree bandyopadhyay says
Hi Noelle,
Awesome article..I am an absolute beginner. Do u think it is possible or is it recommended for me to be on GBC training??
Noelle says
I would recommend getting some experience with training and lifting (form, efforts, etc.) with a trainer for a few months before moving into something like this. You’ll make huge gains just doing a simple hypertrophy program.
CharlieG says
I know the original GBC text mentions 70-75% 1RM showed the greatest GH release in research, but for someone new to tempo training (but not new to lifting), that seems like it could be high. Any good input on starting weights for both big lifts and accessories?
Noelle says
I agree. I found that when I was doing it I had to “tinker” quite a bit to find the sweet spot. 65-70% is a good place to start for beginners, and if someone has to bump down in weight in the last round or two, then I always recommend they start with that weight (the weight they had to go down to) next time.
Nj says
If this is only to be done for 6 weeks, What do you do in between?
Noelle says
Really depends on your goals, likes/dislikes, and how you feel. You can really do any other programing you’d like.
Abhi says
Hi Noelle.
I have little to no experience in weight lifting, I will be starting my weight loss journey in a couple of days (after covid lockdown ends) . Before GBC can I start GVT ? Like after I finish up my Phase 1 (6 weeks) and phase 2 (6 weeks) of GVT, can I start doing GBC right after ?