logo
BoostcampPNG

German Volume Training GVT Phase 1

by Yannick V.

Program Description

The goal of GVT method is to complete 10 sets of 10 reps with the same weight for each exercise.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 26, 2026 02:43
  • Last Edited
    Mar 26, 2026 03:08
Muscle Engagement
Front
Back
MuscleSet
Chest
13%
Front Delts
13%
Triceps
11.3%
Hamstrings
11.3%
Biceps
9.3%
Upper Back
7.3%
Lats
7.3%
Quadriceps
5.6%
Glutes
5.6%
Abs
4.5%
Adductors
2.8%
Forearms
2.8%
Rear Delts
2.5%
Calves
1.7%
Middle Delts
1.7%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
Bench Press (Barbell)
10
10 reps
60%
2
Bent Over Row (Barbell)
10
10 reps
60%
3
Cable Crossover
3
10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Bent Over Row (Barbell)
10
10 reps
60%
3
Cable Crossover
3
10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Bent Over Row (Barbell)
10
10 reps
60%
3
Cable Crossover
3
10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Bent Over Row (Barbell)
10
10 reps
60%
3
Cable Crossover
3
10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Bent Over Row (Barbell)
10
10 reps
60%
3
Cable Crossover
3
10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Bent Over Row (Barbell)
10
10 reps
60%
3
Cable Crossover
3
10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Lying Leg Curl
10
10 reps
60%
3
Seated Calf Raise
3
10 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Lying Leg Curl
10
10 reps
60%
3
Seated Calf Raise
3
10 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Lying Leg Curl
10
10 reps
60%
3
Seated Calf Raise
3
10 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Lying Leg Curl
10
10 reps
60%
3
Seated Calf Raise
3
10 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Lying Leg Curl
10
10 reps
60%
3
Seated Calf Raise
3
10 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Lying Leg Curl
10
10 reps
60%
3
Seated Calf Raise
3
10 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
60%
2
Bicep Curl (Barbell)
10
6 reps
60%
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 9
4
Seated Rear Delt Fly
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
60%
2
Bicep Curl (Barbell)
10
6 reps
60%
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 9
4
Seated Rear Delt Fly
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
60%
2
Bicep Curl (Barbell)
10
6 reps
60%
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 9
4
Seated Rear Delt Fly
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
60%
2
Bicep Curl (Barbell)
10
6 reps
60%
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 9
4
Seated Rear Delt Fly
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
60%
2
Bicep Curl (Barbell)
10
6 reps
60%
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 9
4
Seated Rear Delt Fly
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
10
6 reps
60%
2
Bicep Curl (Barbell)
10
6 reps
60%
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 9
4
Seated Rear Delt Fly
3
6 reps
RPE 9
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
10 Sets
10 Reps
60%
2
Bent Over Row (Barbell)
10 Sets
10 Reps
60%
3
Cable Crossover
3 Sets
10 Reps
@9
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
10 Sets
10 Reps
60%
2
Lying Leg Curl
10 Sets
10 Reps
60%
3
Seated Calf Raise
3 Sets
10 Reps
@9
4
Hanging Leg Raise
3 Sets
10 Reps
@9
Day 3
No exercises added to this day
Day 4
1
Close Grip Bench Press (Smith Machine)
10 Sets
6 Reps
60%
2
Bicep Curl (Barbell)
10 Sets
6 Reps
60%
3
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@9
4
Seated Rear Delt Fly
3 Sets
6 Reps
@9
Day 5
No exercises added to this day