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GVT SBD

by TheEndorus
22 athletes joined

Program Description

Utilize extremely high volume of exercises after few low reps training blocks.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 21, 2024 06:43
  • Last Edited
    Jun 18, 2025 09:11

Summary

Unlock your strength potential with the GVT SBD program, a comprehensive 6-week training plan designed for serious lifters. With five dedicated workout days each week, you'll focus on key compound movements like squats, deadlifts, and bench presses, utilizing a German Volume Training approach to maximize muscle growth and endurance. This program requires a full gym setup, ensuring you have the tools to push your limits and achieve impressive results. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
16.1%
Quadriceps
15.2%
Glutes
13.7%
Triceps
13.7%
Front Delts
9.1%
Chest
7.5%
Upper Back
4.8%
Abs
4.7%
Adductors
4.6%
Middle Delts
4.6%
Lower Back
1.7%
Other
1.7%
Lats
1.7%
Biceps
0.7%
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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
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 7.5
2
Tricep Pushdown (Cable)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Box Jump
3
-
3
Pull-Up (Bodyweight)
3
-
4
Hanging Leg Raise
3
-
5
Nordic Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Box Jump
3
-
3
Pull-Up (Bodyweight)
3
-
4
Hanging Leg Raise
3
-
5
Nordic Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Box Jump
3
-
3
Pull-Up (Bodyweight)
3
-
4
Hanging Leg Raise
3
-
5
Nordic Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Box Jump
3
-
3
Pull-Up (Bodyweight)
3
-
4
Hanging Leg Raise
3
-
5
Nordic Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Box Jump
3
-
3
Pull-Up (Bodyweight)
3
-
4
Hanging Leg Raise
3
-
5
Nordic Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Box Jump
3
-
3
Pull-Up (Bodyweight)
3
-
4
Hanging Leg Raise
3
-
5
Nordic Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
-
2
Leg Curl
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
-
2
Leg Curl
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
-
2
Leg Curl
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
-
2
Leg Curl
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
-
2
Leg Curl
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
-
2
Leg Curl
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
-
2
Incline Bench Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
-
2
Incline Bench Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
-
2
Incline Bench Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
-
2
Incline Bench Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
-
2
Incline Bench Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
10
10 reps
-
2
Incline Bench Press (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
-
2
Front Squat (Paused)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
-
2
Front Squat (Paused)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
-
2
Front Squat (Paused)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
-
2
Front Squat (Paused)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
-
2
Front Squat (Paused)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
10
10 reps
-
2
Front Squat (Paused)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Squat (Barbell)
10 Sets
10 Reps
-
2
Leg Curl
10 Sets
10 Reps
-
Day 4
1
Military Press (Barbell)
10 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
-
Day 5
1
Sumo Deadlift (Barbell)
10 Sets
10 Reps
-
2
Front Squat (Paused)
3 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
10 Sets
10 Reps
@7.5
2
Tricep Pushdown (Cable)
10 Sets
10 Reps
-
Day 2
1
Step-Up (Weighted)
3 Sets
-
2
Box Jump
3 Sets
-
3
Pull-Up (Bodyweight)
3 Sets
-
4
Hanging Leg Raise
3 Sets
-
5
Nordic Curl
3 Sets
-