4d GVT 10x10
Bulking
Advanced
Barbell
Plan Details
The 4d GVT 10x10 routine by octupi is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
German Volume Training - 10x10 4 day split w/ an optional 5th day.
Routine detail
Mon
Back
Est. 48 min
4 exercises
Cable V Bar Pulldown
10 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Pullover (Stability Ball)
4 Sets x 12 Reps
Tue
Chest
Est. 49 min
4 exercises
Barbell Incline Bench Press
10 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Thu
Legs
Est. 44 min
3 exercises
Barbell Front Squat
10 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Dumbbell Reverse Lunge
4 Sets x 12 Reps
Fri
Shoulders
Est. 49 min
4 exercises
Barbell Military Press
10 Sets x 10 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Sat
Arms (optional)
Est. 38 min
4 exercises
Barbell Curl
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Cable Pulldown Bicep Curl
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
