German Volume Basterdization

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Lower Body 8 exercises, 1 hr 11 mins

Barbell Squat	5x8 reps	rest: 75s
Barbell Deadlift	5x8 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Machine Ab Crunch	3x30 reps	rest: 60s
	3x30 reps	rest: 60s
	3x30 reps	rest: 60s

Upper Body 8 exercises, 1 hr 7 mins

Barbell Bench Press	10x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 60s
	4x2 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Upper Body 10 exercises, 1 hr 27 mins

Barbell Deadlift	4x8 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x20 reps	rest: 45s
Machine Assisted Pull-Up	5x8 reps	rest: 60s
Machine Ab Crunch	3x30 reps	rest: 60s
	3x30 reps	rest: 60s
	3x30 reps	rest: 60s

Lower Body 9 exercises, 1 hr 28 mins

Barbell Squat	10x10 reps	rest: 60s
Barbell Sumo Deadlift	10x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Machine Hip Abduction	3x12 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s

Upper Body 6 exercises, 52 mins

Barbell Bench Press	10x5 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dip	5x5 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s

Upper Body 10 exercises, 1 hr 14 mins

Barbell Deadlift	4x8 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Machine Assisted Pull-Up	4x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s