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GVT German Volume Training

by ConT
450 athletes joined
2.0
(1 rating)

Program Description

GVT is an intense exercise program that builds the muscle mass and strength. This training method helps bodybuilders and weightlifters build strength, increase muscle size, and develop lean body weight.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Athletics, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 12, 2024 04:46
  • Last Edited
    Jun 28, 2025 12:55

Summary

Unleash your strength with the GVT German Volume Training program, a 6-week challenge designed to maximize muscle growth and endurance. Committing just three days a week, you'll engage in high-volume supersets targeting major muscle groups, including chest, back, and legs. This program is perfect for those looking to push their limits and achieve serious results with minimal equipment in a garage gym setting. Get ready to transform your physique and elevate your training game!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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 (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
10
10 reps
60%
1B
Lying Leg Curl
10
10 reps
60%
2A
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Leg Press
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
10
10 reps
60%
1B
Lying Leg Curl
10
10 reps
60%
2A
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Leg Press
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
10
10 reps
60%
1B
Lying Leg Curl
10
10 reps
60%
2A
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Leg Press
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Hyperextension
10
10 reps
60%
2A
Sissy Squat
3
10 reps
-
2B
Good Morning
3
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Hyperextension
10
10 reps
60%
2A
Sissy Squat
3
10 reps
-
2B
Good Morning
3
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Hyperextension
10
10 reps
60%
2A
Sissy Squat
3
10 reps
-
2B
Good Morning
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Barbell)
10 Sets
10 Reps
60%
1B
T-Bar Row
10 Sets
10 Reps
60%
2A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
65%
70%
2B
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
65%
70%
Day 2
1A
Leg Extension
10 Sets
10 Reps
60%
1B
Lying Leg Curl
10 Sets
10 Reps
60%
2A
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
65%
70%
2B
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
65%
70%
Day 3
1A
Tricep Extension (Barbell)
6 Sets
10 Reps
60%
1B
Bicep Curl (Barbell)
6 Sets
10 Reps
60%
2A
Military Press (Barbell)
6 Sets
10 Reps
60%
2B
Lying Rear Lateral Raise
6 Sets
10 Reps
60%