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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

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

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

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

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	10 sets	10 reps	90s
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	8 reps	60s
3. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	AMAP reps	60s	Always maintain equal repetitions in both legs.
4. Seated Calf Raise Machine ▶	3 sets	10 reps	60s	Hold and squeeze at the top for 2 seconds, then come down slowly.
5. Kneeling Ab Wheel ▶	3 sets	AMAP reps	60s

Chest and Back

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	10 sets	10 reps	90s
2. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	10 sets	10 reps	90s
3. Cable Crossovers (upper chest) ▶	3 sets	10 reps	60s
4. Chin-up ▶	3 sets	10 reps	60s	If you are unable to do Chin Up with proper form, do Reverse Grip Lat Pull Down instead.

Arms and Shoulder

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Exercise	Sets	Reps	Rest
1A. Close-Grip Bench Press ▶	10 sets	10 reps	90s
1B. Barbell Biceps Curl ▶	10 sets	10 reps	90s
2. Seated Lateral Raise رفرفة دمبلز جالس - رفرفة جانبي دمبلز جالس- Seated side lateral raise by Arabian Bodybuilding	3 sets	10 reps	60s
3. Bent Over Low Pulley Rear Delt Fly SHOULDERS/DELTS (REAR) - Bentover Low Pulley Cable Cross Over by Dr Saranjeet Singh	3 sets	10 - 12 reps	60s