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German Volume Training (GVT) V2

By Suman Roy

Experience
Intermediate (2-3 years)
Time
62 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Ab Wheel, Barbell, Cable, Dumbbell, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

The German Volume Training (GVT) also known as the "10 sets of 10" method is famous for helping powerlifters, bodybuilders and Olympic lifters to reach new training goals, pack on muscle, break plateaus, or simply challenge themselves to measure their fitness level. Regardless of the goal that the lifter has in mind, GVT has been and continues to be proven successful even today. 

GVT or 10 sets of 10 is basically 10 sets of a compound lift where you aim for doing 10 repetitions each set or 100 reps total. You also want to use the same weight for each set. If you get to where you can do all 10 sets of 10 with the same weight, you move up in weight, no more than 4% to 5%. You are only to do this with one exercise, and it should be a compound exercise, such as bench press, squat, barbell row, or overhead press which recruits maximum muscle fibres of the body. Take rest every 3rd and 5th days to allow proper muscle recovery and then repeat the cycle again from the 6th day.

Follow this GVT training program over the course of the next 6 to 8 weeks and take your muscle building game up a notch.

NOTE:

1. Before starting any kind of workout, always do some dynamic stretching and static stretching after completion of the workout.

2. Since this is a high volume training,  always maintain strict form in order to avoid injury. 

3.  Follow a balanced, calorie surplus diet and take proper rest for the best result. 

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Workout Overview

Week 1

Day 1: Legs and Abs

Day 2: Chest and Back

Day 3: Rest

Day 4: Arms and Shoulder

Day 5: Rest

Day 6: Rest

Day 7: Rest


Legs and Abs

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Barbell Squat demonstrationPlay Barbell Squat demonstration
10 sets, 10 reps, (rest 90s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
4 sets, 8 reps, (rest 60s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, AMAP reps, (rest 60s)
Always maintain equal repetitions in both legs.
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Seated Calf Raise Machine
3 sets, 10 reps, (rest 60s)
Hold and squeeze at the top for 2 seconds, then come down slowly.
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Kneeling Ab Wheel
3 sets, AMAP reps, (rest 60s)
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Chest and Back

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
10 sets, 10 reps, (rest 90s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
10 sets, 10 reps, (rest 90s)
Show Alternative Exercises
Cable Crossovers (upper chest)
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3 sets, 10 reps, (rest 60s)
If you are unable to do Chin Up with proper form, do Reverse Grip Lat Pull Down instead.
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Arms and Shoulder

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Circuit
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
10 sets, 10 reps, (rest 90s)
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Barbell Biceps Curl
10 sets, 10 reps, (rest 90s)
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Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
3 sets, 10 reps, (rest 60s)
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Bent Over Low Pulley Rear Delt Fly demonstrationPlay Bent Over Low Pulley Rear Delt Fly demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Date Created: 12/15/2018, UTC


Last Updated: 9/12/2020, UTC

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