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OVT (Optimised Volume Training)
Bulking
Intermediate
Barbell
Plan Details
The OVT (Optimised Volume Training) routine by locotoro is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Evolution of German Volume Training where there is more focus on strength development
Routine detail
Day 1
Chest & Triceps
Est. 41 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Fly
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Dumbbell Tricep Extension
5 Sets x 5 Reps
Day 2
Legs & Abs
Est. 36 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Day 3
Back & Biceps
Est. 41 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Day 4
Shoulders & Traps
Est. 37 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Kettlebell Arnold Press
5 Sets x 5 Reps
Barbell Front Raise
5 Sets x 5 Reps
Barbell Upright Row
5 Sets x 5 Reps
Dumbbell Bent-Over Raise
5 Sets x 5 Reps
