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GVT with Dumbbell

by Bhavin S.
1 athletes joined

Program Description

Transform your strength training routine with the GVT with Dumbbell program, a 6-week journey designed to build muscle and enhance endurance. This 5-day-a-week regimen utilizes German Volume Training principles, focusing on high-volume sets that challenge your limits and promote hypertrophy. Perfect for lifters of all levels, this program will help you achieve noticeable gains while mastering dumbbell techniques. Get ready to push your boundaries and see real results!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2026 02:12
  • Last Edited
    Feb 01, 2026 12:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Glutes
11.7%
Hamstrings
10.6%
Quadriceps
9.5%
Front Delts
8.9%
Biceps
6.6%
Abs
6.6%
Chest
6.4%
Lower Back
5.8%
Upper Back
5.3%
Middle Delts
5.3%
Lats
4.7%
Forearms
3.3%
Calves
2.2%
Cardio
0.8%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10 reps
RPE 6
1B
Bent Over Row (Dumbbell)
10
10 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Pullover (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10 reps
RPE 6
1B
Bent Over Row (Dumbbell)
10
10 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Pullover (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10 reps
RPE 6
1B
Bent Over Row (Dumbbell)
10
10 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Pullover (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10 reps
RPE 6
1B
Bent Over Row (Dumbbell)
10
10 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Pullover (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
10
10 reps
RPE 6
1B
Stiff Leg Deadlift (Dumbbell)
10
10 reps
RPE 6
2A
Deadlift (Dumbbell)
6
10 reps
RPE 9
2B
Standing Calf Raise
6
10 reps
RPE 9
2C
Glute Bridge (Dumbbell)
6
10 reps
RPE 9
3A
Side Bend (Dumbbell)
5
10 reps
RPE 9
3B
Abs Crunch (Weighted)
5
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
10
10 reps
RPE 6
1B
Stiff Leg Deadlift (Dumbbell)
10
10 reps
RPE 6
2A
Deadlift (Dumbbell)
6
10 reps
RPE 9
2B
Standing Calf Raise
6
10 reps
RPE 9
2C
Glute Bridge (Dumbbell)
6
10 reps
RPE 9
3A
Side Bend (Dumbbell)
5
10 reps
RPE 9
3B
Abs Crunch (Weighted)
5
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
10
10 reps
RPE 6
1B
Stiff Leg Deadlift (Dumbbell)
10
10 reps
RPE 6
2A
Deadlift (Dumbbell)
6
10 reps
RPE 9
2B
Standing Calf Raise
6
10 reps
RPE 9
2C
Glute Bridge (Dumbbell)
6
10 reps
RPE 9
3A
Side Bend (Dumbbell)
5
10 reps
RPE 9
3B
Abs Crunch (Weighted)
5
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
10
10 reps
RPE 6
1B
Stiff Leg Deadlift (Dumbbell)
10
10 reps
RPE 6
2A
Deadlift (Dumbbell)
6
10 reps
RPE 9
2B
Standing Calf Raise
6
10 reps
RPE 9
2C
Glute Bridge (Dumbbell)
6
10 reps
RPE 9
3A
Side Bend (Dumbbell)
5
10 reps
RPE 9
3B
Abs Crunch (Weighted)
5
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
RPE 6
1B
Alternating Dumbbell Curl
10
10 reps
RPE 6
1C
Skull Crusher (Dumbbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
3A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10 reps
RPE 6
1B
Bent Over Row (Dumbbell)
10
10 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Pullover (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
10
10 reps
RPE 6
1B
Stiff Leg Deadlift (Dumbbell)
10
10 reps
RPE 6
2A
Deadlift (Dumbbell)
6
10 reps
RPE 9
2B
Standing Calf Raise
6
10 reps
RPE 9
2C
Glute Bridge (Dumbbell)
6
10 reps
RPE 9
3A
Side Bend (Dumbbell)
5
10 reps
RPE 9
3B
Abs Crunch (Weighted)
5
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
RPE 6
1B
Alternating Dumbbell Curl
10
10 reps
RPE 6
1C
Skull Crusher (Dumbbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
3A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
RPE 6
1B
Alternating Dumbbell Curl
10
10 reps
RPE 6
1C
Skull Crusher (Dumbbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
3A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
RPE 6
1B
Alternating Dumbbell Curl
10
10 reps
RPE 6
1C
Skull Crusher (Dumbbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
3A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
RPE 6
1B
Alternating Dumbbell Curl
10
10 reps
RPE 6
1C
Skull Crusher (Dumbbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
3A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10 reps
RPE 6
1B
Bent Over Row (Dumbbell)
10
10 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Pullover (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
10
10 reps
RPE 6
1B
Stiff Leg Deadlift (Dumbbell)
10
10 reps
RPE 6
2A
Deadlift (Dumbbell)
6
10 reps
RPE 9
2B
Standing Calf Raise
6
10 reps
RPE 9
2C
Glute Bridge (Dumbbell)
6
10 reps
RPE 9
3A
Side Bend (Dumbbell)
5
10 reps
RPE 9
3B
Abs Crunch (Weighted)
5
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
RPE 6
1B
Alternating Dumbbell Curl
10
10 reps
RPE 6
1C
Skull Crusher (Dumbbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
3A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
10
10 reps
RPE 6
1B
Bent Over Row (Dumbbell)
10
10 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 9
3
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Pullover (Dumbbell)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
10
10 reps
RPE 6
1B
Stiff Leg Deadlift (Dumbbell)
10
10 reps
RPE 6
2A
Deadlift (Dumbbell)
6
10 reps
RPE 9
2B
Standing Calf Raise
6
10 reps
RPE 9
2C
Glute Bridge (Dumbbell)
6
10 reps
RPE 9
3A
Side Bend (Dumbbell)
5
10 reps
RPE 9
3B
Abs Crunch (Weighted)
5
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
10
10 reps
RPE 6
1B
Alternating Dumbbell Curl
10
10 reps
RPE 6
1C
Skull Crusher (Dumbbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
3A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
Day 2
1A
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
1B
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
2A
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
@9
@9
2B
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
@9
@9
2C
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
@9
@9
3A
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
@9
3B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
@9
Day 3
1
Cardio
1 Set
40 mins
@8
Day 4
1A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
1B
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
1C
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
2A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2B
Reverse Fly
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
Day 5
1
Cardio
1 Set
40 mins
@8