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  • German Volume Training (GVT) Program Spreadsheet

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    Mustafa Yavuz
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    The German Volume Training (GVT) program consists of two 4-week phases that involve high volume training with 10 sets of 10 reps for each exercise. The program involves full body workouts split across 6 days with one rest day. Each workout focuses on a different muscle group combination such as chest and back, legs and abs, or arms and shoulders. Exercises are performed with short rest periods in a superset format.

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    German Volume Training (GVT) Program Spreadsheet _ LiftVault.com

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    The German Volume Training (GVT) program consists of two 4-week phases that involve high volume training with 10 sets of 10 reps for each exercise. The program involves full body workouts split across 6 days with one rest day. Each workout focuses on a different muscle group combination such as chest and back, legs and abs, or arms and shoulders. Exercises are performed with short rest periods in a superset format.

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    © All Rights Reserved
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    Download as xlsx, pdf, or txt
    206 views26 pages

    German Volume Training (GVT) Program Spreadsheet

    Uploaded by

    Mustafa Yavuz
    The German Volume Training (GVT) program consists of two 4-week phases that involve high volume training with 10 sets of 10 reps for each exercise. The program involves full body workouts split across 6 days with one rest day. Each workout focuses on a different muscle group combination such as chest and back, legs and abs, or arms and shoulders. Exercises are performed with short rest periods in a superset format.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 26

    German Volume Training (GVT) Program

    Inspired by Charles Poliquin Article "GVT Revisited"


    Also cited: BarBend.com

    Phase 1: Weeks 1-4


    Phase 2: Weeks 5-7
    0
    Day 1: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Decline Dumbbell Presses (Palms Face Each Other) (A 10 10 4020 90 sec 25
    Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
    Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
    One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

    Day 2: Legs + Abs

    Exercise Movement Sets Reps Tempo Rest Weight


    Squats (A1) 10 10 4020 90 sec
    Lying Leg Curls (A2) 10 10 4020 90 sec
    Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
    Seated Calf Raises (B2) 3 15-20 2020 60 sec

    Day 3: Rest

    Day 4: Arms + Shoulders

    Exercise Movement Sets Reps Tempo Rest Weight


    Parallel Bar Dips (A1) 10 10 4010 90 sec
    Incline Hammer Curls (A2) 10 10 4010 90 sec
    Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
    Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec

    Day 5: Rest

    Day 6: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Decline Dumbbell Presses (Palms Face Each Other) (A 10 10 4020 90 sec 25
    Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
    Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
    One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

    Day 7: Legs + Abs

    Exercise Movement Sets Reps Tempo Rest Weight


    Squats (A1) 10 10 4020 90 sec
    Lying Leg Curls (A2) 10 10 4020 90 sec
    Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
    Seated Calf Raises (B2) 3 15-20 2020 60 sec
    Total Reps Volume
    100 2500

    Total Reps Volume

    Total Reps Volume

    Total Reps Volume


    30 750

    Total Reps Volume


    Day 1: Rest

    Day 2: Arms + Shoulders

    Exercise Movement Sets Reps Tempo Rest Weight


    Parallel Bar Dips (A1) 10 10 4010 90 sec
    Incline Hammer Curls (A2) 10 10 4010 90 sec
    Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
    Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec

    Day 3: Rest

    Day 4: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Decline Dumbbell Presses (Palms Face Each Other) (A 10 10 4020 90 sec 25
    Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
    Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
    One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

    Day 5: Legs + Abs

    Exercise Movement Sets Reps Tempo Rest Weight


    Squats (A1) 10 10 4020 90 sec
    Lying Leg Curls (A2) 10 10 4020 90 sec
    Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
    Seated Calf Raises (B2) 3 15-20 2020 60 sec

    Day 6: Rest

    Day 7: Arms + Shoulders

    Exercise Movement Sets Reps Tempo Rest Weight


    Parallel Bar Dips (A1) 10 10 4010 90 sec
    Incline Hammer Curls (A2) 10 10 4010 90 sec
    Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
    Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec
    Total Reps Volume

    Total Reps Volume


    30 750

    Total Reps Volume

    Total Reps Volume


    Day 1: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Decline Dumbbell Presses (Palms Face Each Other) (A 10 10 4020 90 sec 25
    Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
    Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
    One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

    Day 2: Legs + Abs

    Exercise Movement Sets Reps Tempo Rest Weight


    Squats (A1) 10 10 4020 90 sec
    Lying Leg Curls (A2) 10 10 4020 90 sec
    Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
    Seated Calf Raises (B2) 3 15-20 2020 60 sec

    Day 3: Rest

    Day 4: Arms + Shoulders

    Exercise Movement Sets Reps Tempo Rest Weight


    Parallel Bar Dips (A1) 10 10 4010 90 sec
    Incline Hammer Curls (A2) 10 10 4010 90 sec
    Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
    Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec

    Day 5: Rest

    Day 6: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Decline Dumbbell Presses (Palms Face Each Other) (A 10 10 4020 90 sec 25
    Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
    Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
    One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

    Day 7: Legs + Abs

    Exercise Movement Sets Reps Tempo Rest Weight


    Squats (A1) 10 10 4020 90 sec
    Lying Leg Curls (A2) 10 10 4020 90 sec
    Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
    Seated Calf Raises (B2) 3 15-20 2020 60 sec
    Total Reps Volume
    30 750

    Total Reps Volume

    Total Reps Volume

    Total Reps Volume


    30 750

    Total Reps Volume


    Day 1: Rest 0 0
    0 0 0
    Day 2: Arms + Shoulders

    Exercise Movement Sets Reps Tempo Rest Weight


    Parallel Bar Dips (A1) 10 10 4010 90 sec
    Incline Hammer Curls (A2) 10 10 4010 90 sec
    Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
    Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec
    0 0 0
    Day 3: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Decline Dumbbell Presses (Palms Face Each Other) (A 10 10 4020 90 sec 25
    Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
    Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
    One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

    Day 4: Legs + Abs

    Exercise Movement Sets Reps Tempo Rest Weight


    Squats (A1) 10 10 4020 90 sec
    Lying Leg Curls (A2) 10 10 4020 90 sec
    Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
    Seated Calf Raises (B2) 3 15-20 2020 60 sec

    Day 5: Rest 0 0
    0 0 0
    Day 6: Arms + Shoulders

    Exercise Movement Sets Reps Tempo Rest Weight


    Parallel Bar Dips (A1) 10 10 4010 90 sec
    Incline Hammer Curls (A2) 10 10 4010 90 sec
    Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
    Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec

    Day 7: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Decline Dumbbell Presses (Palms Face Each Other) (A 10 10 4020 90 sec 25
    Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
    Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
    One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    Total ReVolume

    Total ReVolume
    30 750

    Total ReVolume

    Total ReVolume

    Total ReVolume
    30 750
    Day 1: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Incline Dumbbell Presses (A1) 10 6 5010 90 sec 25
    Wide Grip Pull Ups (A2) 10 6 5010 90 sec
    Flat Dumbbell Flyes (B1) 3 6 3010 60 sec
    Rent Over Rows w EZ Bar (B2) 3 6 3010 60 sec

    Day 2: Legs + Abs

    Exercise Movement Sets Reps Tempo Rest Weight


    Deadlifts (A1) 10 6 50X0 90 sec
    Seated Leg Curls (A2) 10 6 50X0 90 sec
    Twisting Crunches (B1) 3 12-15 3030 60 sec
    Standing Calf Raises (B2) 3 12-15 3030 60 sec

    Day 3: Rest

    Day 4: Arms + Shoulders

    Exercise Movement Sets Reps Tempo Rest Weight


    Close Grip Bench Press (A1) 10 6 4020 90 sec
    Incline DB Curls (A2) 10 6 4020 90 sec
    Seated Lateral Raises (B1) 3 10-12 2020 60 sec
    Reverse Curls (B2) 3 10-12 3020 60 sec

    Day 5: Rest

    Day 6: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Incline Dumbbell Presses (A1) 10 6 5010 90 sec 25
    Wide Grip Pull Ups (A2) 10 6 5010 90 sec
    Flat Dumbbell Flyes (B1) 3 6 3010 60 sec
    Rent Over Rows w EZ Bar (B2) 3 6 3010 60 sec

    Day 7: Legs + Abs

    Exercise Movement Sets Reps Tempo Rest Weight


    Deadlifts (A1) 10 6 50X0 90 sec
    Seated Leg Curls (A2) 10 6 50X0 90 sec
    Twisting Crunches (B1) 3 12-15 3030 60 sec
    Standing Calf Raises (B2) 3 12-15 3030 60 sec
    Total Reps Volume
    100 2500

    Total Reps Volume

    Total Reps Volume

    Total Reps Volume


    100 2500

    Total Reps Volume


    Day 1: Rest

    Day 2: Arms + Shoulders

    Exercise Movement Sets Reps Tempo Rest Weight


    Close Grip Bench Press (A1) 10 6 4020 90 sec
    Incline DB Curls (A2) 10 6 4020 90 sec
    Seated Lateral Raises (B1) 3 10-12 2020 60 sec
    Reverse Curls (B2) 3 10-12 3020 60 sec

    Day 3: Rest

    Day 4: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Incline Dumbbell Presses (A1) 10 6 5010 90 sec 25
    Wide Grip Pull Ups (A2) 10 6 5010 90 sec
    Flat Dumbbell Flyes (B1) 3 6 3010 60 sec
    Rent Over Rows w EZ Bar (B2) 3 6 3010 60 sec

    Day 5: Legs + Abs

    Exercise Movement Sets Reps Tempo Rest Weight


    Deadlifts (A1) 10 6 50X0 90 sec
    Seated Leg Curls (A2) 10 6 50X0 90 sec
    Twisting Crunches (B1) 3 12-15 3030 60 sec
    Standing Calf Raises (B2) 3 12-15 3030 60 sec

    Day 6: Rest

    Day 7: Arms + Shoulders

    Exercise Movement Sets Reps Tempo Rest Weight


    Close Grip Bench Press (A1) 10 6 4020 90 sec
    Incline DB Curls (A2) 10 6 4020 90 sec
    Seated Lateral Raises (B1) 3 10-12 2020 60 sec
    Reverse Curls (B2) 3 10-12 3020 60 sec
    Total Reps Volume

    Total Reps Volume


    100 2500

    Total Reps Volume

    Total Reps Volume


    Day 1: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Incline Dumbbell Presses (A1) 10 6 5010 90 sec 25
    Wide Grip Pull Ups (A2) 10 6 5010 90 sec
    Flat Dumbbell Flyes (B1) 3 6 3010 60 sec
    Rent Over Rows w EZ Bar (B2) 3 6 3010 60 sec

    Day 2: Legs + Abs

    Exercise Movement Sets Reps Tempo Rest Weight


    Deadlifts (A1) 10 6 50X0 90 sec
    Seated Leg Curls (A2) 10 6 50X0 90 sec
    Twisting Crunches (B1) 3 12-15 3030 60 sec
    Standing Calf Raises (B2) 3 12-15 3030 60 sec

    Day 3: Rest

    Day 4: Arms + Shoulders

    Exercise Movement Sets Reps Tempo Rest Weight


    Close Grip Bench Press (A1) 10 6 4020 90 sec
    Incline DB Curls (A2) 10 6 4020 90 sec
    Seated Lateral Raises (B1) 3 10-12 2020 60 sec
    Reverse Curls (B2) 3 10-12 3020 60 sec

    Day 5: Rest

    Day 6: Chest + Back

    Exercise Movement Sets Reps Tempo Rest Weight


    Incline Dumbbell Presses (A1) 10 6 5010 90 sec 25
    Wide Grip Pull Ups (A2) 10 6 5010 90 sec
    Flat Dumbbell Flyes (B1) 3 6 3010 60 sec
    Rent Over Rows w EZ Bar (B2) 3 6 3010 60 sec

    Day 7: Legs + Abs

    Exercise Movement Sets Reps Tempo Rest Weight


    Deadlifts (A1) 10 6 50X0 90 sec
    Seated Leg Curls (A2) 10 6 50X0 90 sec
    Twisting Crunches (B1) 3 12-15 3030 60 sec
    Standing Calf Raises (B2) 3 12-15 3030 60 sec
    Total Reps Volume
    100 2500

    Total Reps Volume

    Total Reps Volume

    Total Reps Volume


    100 2500

    Total Reps Volume

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