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german volume training workout split

 

German Volume Training (GVT) is a high-volume hypertrophy program where you typically do 10 sets of 10 reps for major lifts, using about 60% of your 1RM (or a weight you can lift for 20 reps to failure).

Here’s a classic 5-day GVT workout split:

Day 1 – Chest & Back

A1. Bench Press – 10×10 (90 sec rest)
A2. Barbell Row – 10×10 (90 sec rest)
B1. Incline Dumbbell Fly – 3×12 (60 sec rest)
B2. Pull-Ups (weighted if possible) – 3×8–10 (60 sec rest)

Day 2 – Legs & Abs

A1. Back Squat – 10×10 (90 sec rest)
A2. Leg Curl (lying) – 10×10 (90 sec rest)
B1. Standing Calf Raise – 3×15 (60 sec rest)
B2. Hanging Leg Raise – 3×12–15 (60 sec rest)

Day 3 – Rest or Active Recovery

Day 4 – Arms & Shoulders

A1. Barbell Curl – 10×10 (90 sec rest)
A2. Close-Grip Bench Press – 10×10 (90 sec rest)
B1. Side Lateral Raise – 3×12 (60 sec rest)
B2. Overhead Dumbbell Extension – 3×10–12 (60 sec rest)

Day 5 – Rest or Active Recovery

Day 6 – Repeat Day 1

Day 7 – Rest

Key GVT Rules:

  • Tempo: 4-0-2 (eccentric – pause – concentric) for most lifts.

  • Weight: Start light (about 60% 1RM) — the volume adds up fast.

  • Rest: Strict rest periods (90 sec for compound, 60 sec for isolation).

  • Progression: Increase weight only after you can complete all 10×10 with good form.

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