Loading...
German Volume Basterdization
Bulking
Advanced
Machine strength
Plan Details
The German Volume Basterdization routine by pcpartlist is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Took this from a combination of GVT, 5x5, and PPL. I love the feeling of GVT, the isolation of PPL, and the heavy weight of 5x5. Having more than one rest day a week seems wasteful to me since I feel fine after most days and with PPL isolation there's always some part of my body I can work. The way I built this is taking the basic GVT program (3x a week) and combining it with a PPL split, filling the rest of the days with 5x5 style training. It breaks down to 3 days of 5x5 training at the beginning (MTW) followed by 3 days of GVTesque training. Sunday is your one rest day. The first three days are standard workouts. Compound movements are 2 warmup sets at around 60% and 75% of your 1rm followed by 3 at around 85% for 5 reps. Then isolation work 3x12 or 3x12. Ending with some kind of ab work on leg/pull days, and some kind of grip+ab work on push days. The last three days are 10x10 for the main compound moves at a 40X0 pace (4 seconds down, immediate explosive upwards, repeat) followed by 3-5 accessory exercises and then some ab work.
Routine detail
Mon
Lower Body
Est. 72 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Oblique Machine Crunch
3 Sets x 30 Reps
Oblique Machine Crunch
3 Sets x 30 Reps
Tue
Upper Body
Est. 67 min
8 exercises
Barbell Bench Press
10 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Farmer's Walk
4 Sets x 2 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Oblique Machine Crunch
3 Sets x 8 Reps
Wed
Upper Body
Est. 88 min
10 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Machine Assisted Pull-Up
5 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Oblique Machine Crunch
3 Sets x 30 Reps
Oblique Machine Crunch
3 Sets x 30 Reps
Thu
Lower Body
Est. 89 min
9 exercises
Barbell Squat
10 Sets x 10 Reps
Barbell Sumo Deadlift
10 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Fri
Upper Body
Est. 53 min
6 exercises
Barbell Bench Press
10 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
5 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Sat
Upper Body
Est. 74 min
10 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
