Volume training - Hardcore routine

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is a more bad ass version of my earlier routine called "German Volume Traning/George Turner 10x10". In this routine i've added support days when you are not performing the GVT/GT10x10 days.

The GVT and GT10x10 program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers.
On these days you go as heavy as you can on each set... GO TO FAIL!!!

The support days are ment to keep your mucles active until the next week when you are performing the GVT/GT10x10 day again.
On these days you keep the weight a little lower. However you are performing the exercises SLOW and in a very CONTROLLED movement.
For the support days use a 30X20 tempo; this means the eccentric portion of the exercise is 3 seconds and the concentric portion of the exercise is 2 seconds. For exemple when you curl it is 3 seconds down and 2 seconds up.

To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters! And this on based on the GVT/GT10x10 routine alone. Then think about what this routine can do to your body!!!

Arms & Shoulder 5 exercises, 1 hr 14 mins

Dumbbell Seated Shoulder Press	10x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Barbell Curl	10x10 reps	rest: 60s
Cable Lateral Raise	3x10 reps	rest: 60s
Cable Rope Incline Tricep Extension	10x10 reps	rest: 60s

Support Back + Cardio 3 exercises, 31 mins

Machine Seated Row	5x10 reps	rest: 60s
Dual Cable Triceps Extension	5x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	5x10 reps	rest: 60s

Support Arms + Chest 5 exercises, 53 mins

Barbell Bench Press (Close Grip)	5x10 reps	rest: 60s
Barbell Tricep Extension	5x10 reps	rest: 60s
Cable Bicep Curl	5x10 reps	rest: 60s
Barbell Bench Press	5x10 reps	rest: 60s
Cable Cross-Over	5x10 reps	rest: 60s

Legs 5 exercises, 1 hr 19 mins

Barbell Squat	10x10 reps	rest: 60s
Barbell Standing Calf Raise	10x10 reps	rest: 60s
Machine Seated Leg Curl	6x10 reps	rest: 60s
Machine Leg Extension	6x10 reps	rest: 60s
Barbell Lunge	6x10 reps	rest: 60s

Support Shoulder 3 exercises, 32 mins

Dumbbell Seated Arnold Press	5x10 reps	rest: 60s
Dumbbell Front Raise	5x10 reps	rest: 60s
Dumbbell Lateral Raise	5x10 reps	rest: 60s

Chest & Back 6 exercises, 1 hr 24 mins

Barbell Incline Bench Press	10x10 reps	rest: 60s
T Bar Row	6x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	10x10 reps	rest: 60s
Barbell Deadlift	6x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s

Abs + Cardio 5 exercises, 58 mins

Machine Ab Crunch	10x10 reps	rest: 60s
Weighted Trunk Rotation	5x10 reps	rest: 60s
Cable Side Bend	5x10 reps	rest: 60s
Cable Knee Raise (Supine)	5x10 reps	rest: 60s
Cable Kneeling Crunch	5x10 reps	rest: 60s