If you’ve been dealing with a plateau and strive for that perfect powerlifter physique, look no further. The German Volume Training (GVT program) was designed to gain lean muscle mass and shred away unnecessary body fat in a short amount of time.
The aim of the game is performing 10 sets of 10 with the same weight and 60-90 seconds of rest in between. Once you can flawlessly perform that 10x10, bump up the weight for next time.
Some tips on following the GVT program are:
- Focus on 1-2 muscle groups per day – Since the GVT program consists of a 10x10 routine, you’ll want to focus on 1-2 muscle groups per day (chest & back/legs & abs/arms & shoulders) to ensure the rest of your body gets enough rest in between workouts.
- Eat Right- Drink at least a gallon of water each day while loading up on protein and healthy carbs. Your body will need it!
Open up these links below on your iOS device to get the routines loaded up in Strong:
GVT Day 1 (Arms & Back) – Bench Press, Bent Over Row, Cable Crossover, Front Lat Pulldown
GVT Day 2 (Legs & Abs) – Barbell Squat, Lying Leg Curls, Seated Calf Raise, Hanging Leg Raise
GVT Day 3 (Rest) – Rest
GVT Day 4 (Arms & Shoulders) – Bench Press, Bicep Curl, Side Lateral Raise, Seated Bent-Over Rear Delt Raise
GVT Day 5 (Rest) – Rest
*Currently these links only work if you tap them on your iOS mobile phone. Android is coming soon! Get the app here:
Sources Used and Suggested
Here are some great resources we read up on to create this page. We have tried to keep it brief as best we could, so we encourage you to read more if you’ve decided to try this program!
An A to Z Guide to the GVT Program – https://www.bodybuilding.com/fun/german-volume-training.htm
Introductory Video to GVT Program – https://www.youtube.com/watch?v=fSa-PbjBMJs&t=219s
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