Free personalized workout plan

German Volume Training (GVT) V2

By Suman Roy

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

62 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
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 platea

Show More

Equipment

Ab Wheel, Barbell, Cable, Dumbbell, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

62 minutes

Genders

Female, Male

Days per week

3 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
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 platea

Show More

Equipment

Ab Wheel, Barbell, Cable, Dumbbell, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

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

Week 1


Legs and Abs

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat10 sets10 reps90s
2. Romanian Deadlift4 sets8 reps60s
3. Walking Dumbbell Lunge3 setsAMAP reps60s
Always maintain equal repetitions in both legs.
4. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets10 reps60s
Hold and squeeze at the top for 2 seconds, then come down slowly.
5. Kneeling Ab Wheel
Kneeling Ab Wheel
3 setsAMAP reps60s

Chest and Back

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press10 sets10 reps90s
2. Bent Over Barbell Row10 sets10 reps90s
3. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
3 sets10 reps60s
4. Chin-up
Chin-up
3 sets10 reps60s
If you are unable to do Chin Up with proper form, do Reverse Grip Lat Pull Down instead.

Date Created: 12/15/18, 2:16 AM


Last Updated: 9/12/20, 9:35 PM

Similar Workouts

More Workouts by Suman Roy

Similiar split workouts

Workouts with similar equipment

3 day workouts that are 62 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.