Program Description
**GVT (German Volume Training)** is a comprehensive 12-week program designed to build muscle and strength through high-volume training. With 60 sessions spread across the weeks, you'll engage in targeted workouts that emphasize compound movements and supersets, ensuring maximum efficiency and results. Each week, you’ll tackle specific muscle groups with a mix of resistance and cardio exercises, including squats, bench presses, and leg curls, all while maintaining an intensity that challenges your limits. Get ready to push your boundaries and transform your physique!
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 26, 2026 03:29
- Last EditedJan 26, 2026 05:02
Muscle Engagement
Front
Back
MuscleSet
Chest
13.1%
Front Delts
13.1%
Triceps
11.1%
Hamstrings
11.1%
Biceps
8.3%
Upper Back
7.6%
Lats
7.6%
Quadriceps
5.5%
Glutes
5.5%
Abs
4.8%
Forearms
2.8%
Calves
2.1%
Middle Delts
2.1%
Adductors
1.7%
Cardio
1.4%
Rear Delts
1%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
RPE 6
1B
Bent Over Row (Barbell)
10
10 reps
RPE 6
2A
Cable Crossover
3
10 reps
RPE 9
2B
Lat Pulldown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
RPE 6
1B
Lying Leg Curl
10
10 reps
RPE 6
2A
Seated Calf Raise
3
10 reps
RPE 9
2B
Hanging Leg Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
10
10 reps
RPE 6
1B
Bicep Curl (Barbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
6
6-8 reps
RPE 7.5
1B
Wide Grip Lat Pulldown
6
6-8 reps
RPE 7.5
2A
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
2B
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
6-8 reps
RPE 7.5
1B
Leg Curl
6
6-8 reps
RPE 7.5
2A
Oblique Crunch
3
12-15 reps
RPE 9.5
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
6
6-8 reps
RPE 7.5
1B
Seated Bicep Curl (Dumbbell)
6
6-8 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
2B
Reverse Curl (Barbell)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
RPE 6
1B
Bent Over Row (Barbell)
10
10 reps
RPE 6
2A
Cable Crossover
3
10 reps
RPE 9
2B
Lat Pulldown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
6
6-8 reps
RPE 7.5
1B
Wide Grip Lat Pulldown
6
6-8 reps
RPE 7.5
2A
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
2B
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
RPE 6
1B
Lying Leg Curl
10
10 reps
RPE 6
2A
Seated Calf Raise
3
10 reps
RPE 9
2B
Hanging Leg Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
10
10 reps
RPE 6
1B
Bicep Curl (Barbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
RPE 6
1B
Bent Over Row (Barbell)
10
10 reps
RPE 6
2A
Cable Crossover
3
10 reps
RPE 9
2B
Lat Pulldown
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
6-8 reps
RPE 7.5
1B
Leg Curl
6
6-8 reps
RPE 7.5
2A
Oblique Crunch
3
12-15 reps
RPE 9.5
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
6
6-8 reps
RPE 7.5
1B
Seated Bicep Curl (Dumbbell)
6
6-8 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
2B
Reverse Curl (Barbell)
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
6
6-8 reps
RPE 7.5
1B
Wide Grip Lat Pulldown
6
6-8 reps
RPE 7.5
2A
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
2B
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
RPE 6
1B
Lying Leg Curl
10
10 reps
RPE 6
2A
Seated Calf Raise
3
10 reps
RPE 9
2B
Hanging Leg Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
6-8 reps
RPE 7.5
1B
Leg Curl
6
6-8 reps
RPE 7.5
2A
Oblique Crunch
3
12-15 reps
RPE 9.5
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
RPE 6
1B
Lying Leg Curl
10
10 reps
RPE 6
2A
Seated Calf Raise
3
10 reps
RPE 9
2B
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
10
10 reps
RPE 6
1B
Bicep Curl (Barbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
RPE 6
1B
Bent Over Row (Barbell)
10
10 reps
RPE 6
2A
Cable Crossover
3
10 reps
RPE 9
2B
Lat Pulldown
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
6-8 reps
RPE 7.5
1B
Leg Curl
6
6-8 reps
RPE 7.5
2A
Oblique Crunch
3
12-15 reps
RPE 9.5
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
6
6-8 reps
RPE 7.5
1B
Seated Bicep Curl (Dumbbell)
6
6-8 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
2B
Reverse Curl (Barbell)
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
6
6-8 reps
RPE 7.5
1B
Wide Grip Lat Pulldown
6
6-8 reps
RPE 7.5
2A
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
2B
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
10
10 reps
RPE 6
1B
Bicep Curl (Barbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
RPE 6
1B
Bent Over Row (Barbell)
10
10 reps
RPE 6
2A
Cable Crossover
3
10 reps
RPE 9
2B
Lat Pulldown
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
RPE 6
1B
Lying Leg Curl
10
10 reps
RPE 6
2A
Seated Calf Raise
3
10 reps
RPE 9
2B
Hanging Leg Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
6
6-8 reps
RPE 7.5
1B
Seated Bicep Curl (Dumbbell)
6
6-8 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
2B
Reverse Curl (Barbell)
3
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
6
6-8 reps
RPE 7.5
1B
Wide Grip Lat Pulldown
6
6-8 reps
RPE 7.5
2A
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
2B
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
6-8 reps
RPE 7.5
1B
Leg Curl
6
6-8 reps
RPE 7.5
2A
Oblique Crunch
3
12-15 reps
RPE 9.5
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
10
10 reps
RPE 6
1B
Bicep Curl (Barbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
6
6-8 reps
RPE 7.5
1B
Seated Bicep Curl (Dumbbell)
6
6-8 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
2B
Reverse Curl (Barbell)
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
RPE 6
1B
Lying Leg Curl
10
10 reps
RPE 6
2A
Seated Calf Raise
3
10 reps
RPE 9
2B
Hanging Leg Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
10
10 reps
RPE 6
1B
Bicep Curl (Barbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
RPE 6
1B
Bent Over Row (Barbell)
10
10 reps
RPE 6
2A
Cable Crossover
3
10 reps
RPE 9
2B
Lat Pulldown
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
6-8 reps
RPE 7.5
1B
Leg Curl
6
6-8 reps
RPE 7.5
2A
Oblique Crunch
3
12-15 reps
RPE 9.5
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
6
6-8 reps
RPE 7.5
1B
Seated Bicep Curl (Dumbbell)
6
6-8 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
2B
Reverse Curl (Barbell)
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
6
6-8 reps
RPE 7.5
1B
Wide Grip Lat Pulldown
6
6-8 reps
RPE 7.5
2A
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
2B
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
RPE 6
1B
Bent Over Row (Barbell)
10
10 reps
RPE 6
2A
Cable Crossover
3
10 reps
RPE 9
2B
Lat Pulldown
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
RPE 6
1B
Lying Leg Curl
10
10 reps
RPE 6
2A
Seated Calf Raise
3
10 reps
RPE 9
2B
Hanging Leg Raise
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
10
10 reps
RPE 6
1B
Bicep Curl (Barbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
6
6-8 reps
RPE 7.5
1B
Wide Grip Lat Pulldown
6
6-8 reps
RPE 7.5
2A
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
2B
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
6-8 reps
RPE 7.5
1B
Leg Curl
6
6-8 reps
RPE 7.5
2A
Oblique Crunch
3
12-15 reps
RPE 9.5
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
6
6-8 reps
RPE 7.5
1B
Seated Bicep Curl (Dumbbell)
6
6-8 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
2B
Reverse Curl (Barbell)
3
12-15 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
RPE 6
1B
Lying Leg Curl
10
10 reps
RPE 6
2A
Seated Calf Raise
3
10 reps
RPE 9
2B
Hanging Leg Raise
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
10
10 reps
RPE 6
1B
Bicep Curl (Barbell)
10
10 reps
RPE 6
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
2B
Reverse Fly
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
RPE 6
1B
Bent Over Row (Barbell)
10
10 reps
RPE 6
2A
Cable Crossover
3
10 reps
RPE 9
2B
Lat Pulldown
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
6
6-8 reps
RPE 7.5
1B
Leg Curl
6
6-8 reps
RPE 7.5
2A
Oblique Crunch
3
12-15 reps
RPE 9.5
2B
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
6
6-8 reps
RPE 7.5
1B
Seated Bicep Curl (Dumbbell)
6
6-8 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
2B
Reverse Curl (Barbell)
3
12-15 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
6
6-8 reps
RPE 7.5
1B
Wide Grip Lat Pulldown
6
6-8 reps
RPE 7.5
2A
Bent Over Row (Barbell)
3
6-8 reps
RPE 9.5
2B
Chest Fly (Dumbbell)
3
12-15 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
40 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)10 Sets
10 Reps
@6
1B
Bent Over Row (Barbell)10 Sets
10 Reps
@6
2A
Cable Crossover3 Sets
10 Reps
@9
2B
Lat Pulldown3 Sets
10 Reps
@9
Day 2
1A
Squat (Barbell)10 Sets
10 Reps
@6
1B
Lying Leg Curl10 Sets
10 Reps
@6
2A
Seated Calf Raise3 Sets
10 Reps
@9
2B
Hanging Leg Raise3 Sets
10 Reps
@9
Day 3
1
Treadmill1 Set
40 mins
-
Day 4
1A
Bench Press (Close Grip)10 Sets
10 Reps
@6
1B
Bicep Curl (Barbell)10 Sets
10 Reps
@6
2A
Lateral Raise (Dumbbell)3 Sets
10 Reps
@9
2B
Reverse Fly3 Sets
10 Reps
@9
Day 5
1
Treadmill1 Set
40 mins
-
Day 6
1A
Bench Press (Barbell)10 Sets
10 Reps
@6
1B
Bent Over Row (Barbell)10 Sets
10 Reps
@6
2A
Cable Crossover3 Sets
10 Reps
@9
2B
Lat Pulldown3 Sets
10 Reps
@9
Day 7
1A
Squat (Barbell)10 Sets
10 Reps
@6
1B
Lying Leg Curl10 Sets
10 Reps
@6
2A
Seated Calf Raise3 Sets
10 Reps
@9
2B
Hanging Leg Raise3 Sets
10 Reps
@9