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GVT (German Volume Training)
Bulking
Advanced
Machine strength
Plan Details
The GVT (German Volume Training) routine by Cqrobert is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Back
Est. 80 min
7 exercises
Smith Machine Bench Press
10 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Dumbbell Deadlift
5 Sets x 10 Reps
Day 2
Legs and Abs
Est. 77 min
9 exercises
Machine Leg Press (Wide Stance)
6 Sets x 10 Reps
Calf Press On Leg Press
6 Sets x 15 Reps
Machine Seated Leg Curl
10 Sets x 10 Reps
Machine Leg Extension
10 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Day 3
Olympic lifts
Est. 47 min
7 exercises
Barbell Deadlift
5 Sets x 10 Reps
Kettlebell Dead Clean
3 Sets x 12 Reps
Kettlebell Figure Eight
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Barbell Power Snatch
3 Sets x 12 Reps
Barbell Power Jerk
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 4
Arms and Rowing
Est. 107 min
7 exercises
Dip
10 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
10 Sets x 10 Reps
Rowing
1 Set
Day 5
Shoulders and Legs
Est. 74 min
8 exercises
Barbell Squat
6 Sets x 10 Reps
Smith Machine Shoulder Press
6 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
6 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
