Follow workout plans to make working out easier!
Track your workouts online & on your mobile device
Never miss a workout with scheduled workouts
Get notifications to keep your workouts on track
Sign Up
Are you a trainer, coach, or gym owner? See how we can help

German Body Comp Workout Plan

4 Weeks / 3 Days per Week / Intermediate

5 ratings

Workout Summary

The German Body Comp Program is a fat-torching workout based on the groundbreaking research of the Romanian scientist Hala Rambie. Rambie defected from Romania to West Germany, which is how the German Body Composition Workout Routine gets its name. The key finding that Rambie postulated is tha... more

The German Body Comp Program is a fat-torching workout based on the groundbreaking research of the Romanian scientist Hala Rambie. Rambie defected from Romania to West Germany, which is how the German Body Composition Workout Routine gets its name.

The key finding that Rambie postulated is that the buildup of lactic acid when strength training is a primary mover in a chain of events that causes the body to naturally increase Human Growth Hormone (HGH) that leads to accelerated fat loss WITHOUT a corresponding loss of strength and the feeling of weakness that comes with other programs that have endless cardio.

Benefits of the German Body Comp Workout

With the GBC Workout Plan, many will burn off fat while at the same time gaining lots of strength!

Charles Poliquin and other highly respected strength coaches have devised numerous methods of tapping into Rambie's research.

The GBC workout protocol is not necessarily specific to doing a certain exercise or group of exercises (although the exercises selected for this GBC workout were chosen specifically for their synergistic affect in maximum fat burning and getting ripped as fast as possible).

Germany Body Comp Fundamentals

Rather, this German Body Comp Workout Program is based on a series of GBC principles:

  1. 2 supersets per workout with 3 exercises per superset

  2. A relatively slow 3-0-1 tempo (3 seconds for the eccentric portion of the movement)

  3. Varied rep ranges within each superset: 6 reps, 12 reps, and 25 reps

  4. The weight chosen for each lift MUST be the weight required for absolute maximal effort. (If you are able to get an extra rep for any of these exercises, you aren't lifting enough weight!)

  5. Rigid adherence to the number of reps prescribed (If your muscles are burning and you feel like you simply can't complete another rep, keep going! That temporary burning is the lactic acid at work in your muscles - this is a good sign!)

If you want a relatively quick workout that will shred fat while increasing strength at the same time, and not a workout for the faint-hearted, give this German Body Composition Workout Plan a try!

German Body Comp Workout Plan

German Body Comp Workout Plan

4 Weeks / 3 Days per Week / Intermediate

5 ratings

German Body Comp Workout Plan

4 Weeks / 3 Days per Week / Intermediate

5 ratings

Workout Summary

The German Body Comp Program is a fat-torching workout based on the groundbreaking research of the Romanian scientist Hala Rambie. Rambie defected from Romania to West Germany, which is how the German Body Composition Workout Routine gets its name. The key finding that Rambie postulated is tha... more

The German Body Comp Program is a fat-torching workout based on the groundbreaking research of the Romanian scientist Hala Rambie. Rambie defected from Romania to West Germany, which is how the German Body Composition Workout Routine gets its name.

The key finding that Rambie postulated is that the buildup of lactic acid when strength training is a primary mover in a chain of events that causes the body to naturally increase Human Growth Hormone (HGH) that leads to accelerated fat loss WITHOUT a corresponding loss of strength and the feeling of weakness that comes with other programs that have endless cardio.

Benefits of the German Body Comp Workout

With the GBC Workout Plan, many will burn off fat while at the same time gaining lots of strength!

Charles Poliquin and other highly respected strength coaches have devised numerous methods of tapping into Rambie's research.

The GBC workout protocol is not necessarily specific to doing a certain exercise or group of exercises (although the exercises selected for this GBC workout were chosen specifically for their synergistic affect in maximum fat burning and getting ripped as fast as possible).

Germany Body Comp Fundamentals

Rather, this German Body Comp Workout Program is based on a series of GBC principles:

  1. 2 supersets per workout with 3 exercises per superset

  2. A relatively slow 3-0-1 tempo (3 seconds for the eccentric portion of the movement)

  3. Varied rep ranges within each superset: 6 reps, 12 reps, and 25 reps

  4. The weight chosen for each lift MUST be the weight required for absolute maximal effort. (If you are able to get an extra rep for any of these exercises, you aren't lifting enough weight!)

  5. Rigid adherence to the number of reps prescribed (If your muscles are burning and you feel like you simply can't complete another rep, keep going! That temporary burning is the lactic acid at work in your muscles - this is a good sign!)

If you want a relatively quick workout that will shred fat while increasing strength at the same time, and not a workout for the faint-hearted, give this German Body Composition Workout Plan a try!

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Barbell
  • Dumbbells
  • Exercise Mat
  • Flat Bench
  • Lat Pulldown Machine
  • Incline Bench
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Expert
3 sets, 6 reps
3 6 -- --:--
Default
Chest / Beginner
3 sets, 12 reps
3 12 --:--
Default
Lats / Beginner
3 sets, 25 reps, 02:00 rest
3 25 -- 02:00
Default
Chest / Beginner
3 sets, 6 reps
3 6 -- --:--
Default
Middle Back / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Chest / Beginner
3 sets, 25 reps, 02:00 rest
3 25 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly before beginning this workout, because it is very important that you choose weights that allow you to just barely complete the number of prescribed reps. This workout will not give you the level of success that you are looking for if you choose weights that allow you to "leave a few reps in the tank".

If the recommended rep count is 6, choose a weight where you absolutely cannot complete more than 6 reps. Immediately after completing the 6 reps for the first exercise in the superset, go right into the second exercise and do 12 reps (if 12 diamond push-ups are a cinch then put on a weight vest or have someone place a weight plate on your back - if it's too difficult for you to get 12 diamond push-ups then do as many diamonds as you can until you can't do another and then finish with regular push-ups).

After completing 12 reps you should NOT be able to eke out a 13th rep - now head over to the 3rd and final exercise for the superset and bang out 25 quality reps. Use a nice slow 3 second eccentric movement tempo for the 25 rep exercises and if you feel like you might be able to get 26 reps then you chose too light of a weight!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Hamstrings secondary Hip flexors secondary Calves secondary Groin secondary Abs secondary Obliques secondary Outer thighs secondary Biceps primary Chest primary Quads primary Glutes primary Shoulders primary Triceps primary Middle back primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 6 reps
3 6 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 12 -- --:--
Default
Glutes / Intermediate
3 sets, 25 reps, 02:00 rest
3 25 -- 02:00
Default
Quads / Intermediate
3 sets, 6 reps
3 6 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Glutes / Beginner
3 sets, 25 reps, 02:00 rest
3 25 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

Warm up thoroughly before beginning this workout, because it is very important that you choose weights that allow you to just barely complete the number of prescribed reps. This workout will not give you the level of success that you are looking for if you choose weights that allow you to "leave a few reps in the tank".

If the recommended rep count is 6, choose a weight where you absolutely cannot complete more than 6 reps. Immediately after completing the 6 reps for the first exercise in the superset, go right into the second exercise and do 12 reps (if 12 diamond push-ups are a cinch then put on a weight vest or have someone place a weight plate on your back - if it's too difficult for you to get 12 diamond push-ups then do as many diamonds as you can until you can't do another and then finish with regular push-ups).

After completing 12 reps you should NOT be able to eke out a 13th rep - now head over to the 3rd and final exercise for the superset and bang out 25 quality reps. Use a nice slow 3 second eccentric movement tempo for the 25 rep exercises and if you feel like you might be able to get 26 reps then you chose too light of a weight!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Hamstrings secondary Hip flexors secondary Calves secondary Groin secondary Abs secondary Obliques secondary Outer thighs secondary Biceps primary Chest primary Quads primary Glutes primary Shoulders primary Triceps primary Middle back primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 6 reps
3 6 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 25 reps, 02:00 rest
3 25 -- 02:00
Default
Shoulders / Intermediate
3 sets, 6 reps
3 6 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Biceps / Beginner
3 sets, 25 reps, 02:00 rest
3 25 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

Warm up thoroughly before beginning this workout, because it is very important that you choose weights that allow you to just barely complete the number of prescribed reps. This workout will not give you the level of success that you are looking for if you choose weights that allow you to "leave a few reps in the tank".

If the recommended rep count is 6, choose a weight where you absolutely cannot complete more than 6 reps. Immediately after completing the 6 reps for the first exercise in the superset, go right into the second exercise and do 12 reps (if 12 diamond push-ups are a cinch then put on a weight vest or have someone place a weight plate on your back - if it's too difficult for you to get 12 diamond push-ups then do as many diamonds as you can until you can't do another and then finish with regular push-ups).

After completing 12 reps you should NOT be able to eke out a 13th rep - now head over to the 3rd and final exercise for the superset and bang out 25 quality reps. Use a nice slow 3 second eccentric movement tempo for the 25 rep exercises and if you feel like you might be able to get 26 reps then you chose too light of a weight!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Hamstrings secondary Hip flexors secondary Calves secondary Groin secondary Abs secondary Obliques secondary Outer thighs secondary Biceps primary Chest primary Quads primary Glutes primary Shoulders primary Triceps primary Middle back primary Lats primary Muscles diagram

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Exercise Mat
  • Barbell
  • Incline Bench
  • V-Bar
  • Flat Bench
Show All

145 person started this plan

7 Review

  • JoelJonathan
    almost 6 years ago
    #

    I'm not gonna lie - this can be a really hard workout at first. The German Body Comp rep scheme of 3 exercises supersetted in a row along with 6 reps then 12 reps then 25 reps method is very taxing (unless you are cheating and not choosing heavy enough poundages :) ) I have done this workout (with a few small modifications) for about 3 weeks now and I have lost about 4 lbs of fat and am looking more muscular already I think. Some guy at the gym even randomly came over and told me I looked like I gained about 10 lbs of muscle recently so it must be working. Give the GBC workout routine a try if you really want to lose fat while still adding muscle size.

  • TylerS
    over 5 years ago
    #

    This workout is a beast! I hadn't done much upper body training prior to starting this one, and it really tore me up. The first workouts were the toughest, and I was sore right up until I had to start repeating the workouts the second week. After the first two weeks, the soreness was significantly less, and it just felt good. The sets of 25 will have you feeling that burn like crazy. I had to use lighter weights to be able to finish. I'm happy with the results I saw following this plan for a month straight, just 3x a week.

  • haig41
    over 5 years ago
    #

    Hey JJ, little note: Seeing as this is a premium workout, you might want to remove the hyperlink from Charles Poliquin's website. It's just one possible variation, but still... seems to go against the idea of having to pay for the workout.

  • kylejr
    about 5 years ago
    #

    Ok in 2 weeks I'm gonna be starting this now I talked to JoelJonathan he said this is an awesome workout to come off the football workout I also did some research on this style of a workout this is some pretty hardcore stuff so this might be a real test for me

  • kylejr
    about 5 years ago
    #

  • kylejr
    about 5 years ago
    #

  • kellyjemerson
    about 1 year ago
    #

    What would you recommend to follow up this workout with?

German Body Comp Workout Plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Exercise Mat
  • Barbell
  • Incline Bench
  • V-Bar
  • Flat Bench
Show All

145 person started this plan