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GVT German Volume Training

by Kartik V.
2 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
  • Goal
    Muscle, Strength, Athletics, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 01, 2025 01:51
  • Last Edited
    Mar 15, 2026 02:42

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Upper Back
12.8%
Front Delts
10.2%
Hamstrings
9.5%
Quadriceps
8.5%
Chest
7.6%
Lats
7.6%
Biceps
7.3%
Glutes
6.6%
Lower Back
3.8%
Middle Delts
3.5%
Rear Delts
3.5%
Abs
2.3%
Adductors
1.9%
Forearms
1.7%
Abductors
0.4%
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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
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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%