German Volume Training (GVT)

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German Volume Training (GVT) is a free 1-week training program template with 3 workout days. Maximize muscle growth with German Volume Training (GVT). A proven 10x10 workout method for building strength and size. Perfect for advanced lifters. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets, and.

Week 1

Day 1: Chest, Back, Traps

  • Barbell Bench Press
  • Pull Ups
  • Chest Fly Machine
  • Bent Over Barbell Row

Day 2: Legs & Abs

  • Barbell Back Squat
  • Barbell Romanian Deadlift
  • Leg Extension
  • Weighted Calf Raises

Day 3: Arms & Shoulders

  • Tricep Dips
  • Dumbbell Incline Hammer Curls
  • Standing Barbell Overhead Press
  • Seated Lateral Raise
  • Hammer Curl