GVT 12wk part 1 (6wk)
Bulking
Intermediate
Machine strength
Plan Details
The GVT 12wk part 1 (6wk) routine by mervinalblas is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
German volume training (GVT) Part 1 of 2 1st 6 weeks of total 12 weeks
Routine detail
Day 1
Chest and back
Est. 64 min
4 exercises
Barbell Bench Press
10 Sets x 10 Reps
Barbell Bent-Over Row
10 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Day 2
Legs and abs
Est. 62 min
4 exercises
Machine Leg Press
10 Sets x 10 Reps
Machine Leg Curl (Prone)
10 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 3
Arms and shoulders
Est. 63 min
4 exercises
Smith Machine Bench Press (Close Grip)
10 Sets x 10 Reps
Barbell Curl
10 Sets x 10 Reps
Dumbbell Shoulder Raise
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 6 Reps
