logo
GVT German Volume Training
by ConT
139 athletes joined
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 24, 2024 08:42
down_app
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%
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%
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%
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 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%
Day 2
1A
Squat (Barbell)
10 Sets
10 Reps
60%
1B
Hyperextension
10 Sets
10 Reps
60%
2A
Sissy Squat
3 Sets
10 Reps
2B
Good Morning
3 Sets
10 Reps
60%
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
Squat (Barbell)
10 Sets
10 Reps
60%
1B
Hyperextension
10 Sets
10 Reps
60%
2A
Sissy Squat
3 Sets
10 Reps
2B
Good Morning
3 Sets
10 Reps
60%
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%
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
Squat (Barbell)
10 Sets
10 Reps
60%
1B
Hyperextension
10 Sets
10 Reps
60%
2A
Sissy Squat
3 Sets
10 Reps
2B
Good Morning
3 Sets
10 Reps
60%
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%