German Volume Training (GVT) Routine for Mass

The following article was written by SwoleTide

Introduction

I posted the GVT variation routine that I like to do before. I attribute most of my size that I gained last year to this program (along with diet of course). I like to do this or I’ll mix it up and train for strength a few weeks.

Keep in mind none of this is set in stone. This is just an example and I’m constantly switching in and out different exercises. You should do the same. Modify it to your goals, the lifts you desire, and move days around as needed. This is just to give you an idea

I like to go as heavy as I can go every set and drop the weight as I go (if needed) vs staying at a lower weight that I can do all the sets on.

It usually takes around 2 hours for most days.

Tempo

  • 10 x 10 – 4:0:1 tempo (4 sec negative each rep) – 1:30 min rest between
  • Everything else – no particular tempo – 1 min rest between

Tempo is optional.

Monday – Shoulders & Bis

  • OHP – 10 x 10
  • DB Rear Delt Flyes – 5 x 12
  • DB Lateral Raise – 5 x 12
  • DB Incline Curl – 10 x 10
  • Hammer Curls – 5 x 12
  • Forearm Curls – 5 x Failure
  • Decline Weighted Sit-ups – 3-5 x 12
  • Hanging Leg Raises – 3-5 x 12
  • JackKnife Sit-ups – 3-5 x 12
  • DB Side Bends – 3-5 x Failure

Tuesday – Legs

  • Back Squat – 10 x 10
  • RDL – 10 x 10
  • Leg Extensions – 5 x 12
  • Leg curls – 5 x 12
  • Calve Raises – 5 x 15 or Failure

Wednesday

Off

Thursday – Chest & Tris

  • Incline DB – 10 x 10
  • BW Dips SS w/ Pec Flies – 10 x 10
  • Decline Bench – 5 x 12
  • Rope Pull Down – 5 x 12
  • Single Arm DB Overhead Tri Extensions – 5 x Failure
  • Push ups – 5 x Failure
  • Decline Weighted Sit-ups – 3-5 x 12
  • Hanging Leg Raises – 3-5 x 12
  • JackKnife Sit-ups – 3-5 x 12
  • DB Side Bends – 3-5 x Failure

Friday – Back

  • Lat Pull Down – 10 x 10
  • Cable Rows – 5 x 12
  • Machine Pullover – 5 x 12
  • Shrugs – 5 x 12
  • Wide Grip Pull-Ups – 5 x Failure

Saturday – Deadlift & Squats

  • Deadlifts – 10 x 10
  • Front Squat – 10 x 10
  • Calves – 5 x 15 or Failure
  • Decline Weighted Sit-ups – 3-5 x 12
  • Hanging Leg Raises – 3-5 x 12
  • JackKnife Sit-ups – 3-5 x 12
  • DB Side Bends – 3-5 x Failure

Sunday – Chest (Or lagging body part)

  • BB Bench – 10 x 10
  • DB Bench – 10 x 10
  • Incline Chest Press – 5 x 12
  • Push-ups – 5 x Failure

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s