logo
BoostcampPNG

GVT German Volume Training

by Pasko I.

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
    May 24, 2025 08:43
  • Last Edited
    Aug 19, 2025 06:01

Summary

Unleash your potential with the GVT German Volume Training program, a focused 6-week journey designed to maximize muscle growth and strength. Committing just 3 days a week, you'll engage in high-volume supersets that challenge your limits and ignite your gains. This program emphasizes compound movements like the Bench Press and T-Bar Row, ensuring you build a solid foundation while sculpting your physique. Perfect for those equipped with a garage gym, get ready to transform your body and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Triceps
11%
Quadriceps
10.2%
Hamstrings
9.8%
Chest
9.1%
Front Delts
7.9%
Biceps
7.9%
Lats
7.7%
Glutes
6.8%
Lower Back
4.6%
Rear Delts
4.2%
Middle Delts
3.4%
Adductors
1.8%
Abs
1.1%
Forearms
0.8%
Abductors
0.2%
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
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%