Anthony's GVT (German Volume Training)

DOWNLOADS/VIEWS: 12/2039

RATING: 90 (FROM 2 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a simple version of the standard GVT for GVT first-timers. Reps weight should be set to 60% of the lifters 1RM as they will be doing a total of 100 reps. If you can't do that much weight, get as close as possible, but do not go below 50%.

GVT will be done on M,W,F. On Tu,Th,Sa, I left the routine open for you to add your own mix of cardio, stretching, and bodyweight exercises. The most important part of Tu,Th,Sa is to keep your blood moving to keep your metabolic burnoff going and keep your muscles (which may not want to work after doing 100 reps the day before) moving.

Squat/Bench 6 exercises, 53 mins

Barbell Deep Squat	10x10 reps	rest: 45s
	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 5s
Barbell Bench Press	10x10 reps	rest: 45s
	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 5s

Stretching, Cardio, and Bodyweight 0 exercises, 0 min

Lat Pulldown/Incline Bench 6 exercises, 51 mins

Barbell Incline Bench Press	10x10 reps	rest: 45s
	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 5s
Cable Lat Pulldown (Wide Grip)	10x10 reps	rest: 45s
	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 5s

Stretching, Cardio, and Bodyweight 0 exercises, 0 min

Deadlift/OHP 6 exercises, 52 mins

Barbell Deadlift	10x10 reps	rest: 45s
	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 5s
Barbell Military Press	10x10 reps	rest: 45s
	0x0 reps	rest: 2s
Walking	0x0 reps	rest: 5s