German Volume Training (GVT) Program

Inspired by Charles Poliquin Article "GVT Revisited"

Also cited: BarBend.com

Phase 1: Weeks 1-4

Phase 2: Weeks 5-7
Day 1: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Decline Dumbbell Presses (Palms Face Each Other) (A1) 10 10 4020 90 sec 25 100 2500
Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

Day 2: Legs + Abs

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Squats (A1) 10 10 4020 90 sec
Lying Leg Curls (A2) 10 10 4020 90 sec
Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
Seated Calf Raises (B2) 3 15-20 2020 60 sec

Day 3: Rest

Day 4: Arms + Shoulders

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Parallel Bar Dips (A1) 10 10 4010 90 sec
Incline Hammer Curls (A2) 10 10 4010 90 sec
Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec

Day 5: Rest

Day 6: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Decline Dumbbell Presses (Palms Face Each Other) (A1) 10 10 4020 90 sec 25 30 750
Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

Day 7: Legs + Abs

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Squats (A1) 10 10 4020 90 sec
Lying Leg Curls (A2) 10 10 4020 90 sec
Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
Seated Calf Raises (B2) 3 15-20 2020 60 sec
Day 1: Rest

Day 2: Arms + Shoulders

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Parallel Bar Dips (A1) 10 10 4010 90 sec
Incline Hammer Curls (A2) 10 10 4010 90 sec
Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec

Day 3: Rest

Day 4: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Decline Dumbbell Presses (Palms Face Each Other) (A1) 10 10 4020 90 sec 25 30 750
Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

Day 5: Legs + Abs

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Squats (A1) 10 10 4020 90 sec
Lying Leg Curls (A2) 10 10 4020 90 sec
Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
Seated Calf Raises (B2) 3 15-20 2020 60 sec

Day 6: Rest

Day 7: Arms + Shoulders

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Parallel Bar Dips (A1) 10 10 4010 90 sec
Incline Hammer Curls (A2) 10 10 4010 90 sec
Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec
Day 1: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Decline Dumbbell Presses (Palms Face Each Other) (A1) 10 10 4020 90 sec 25 30 750
Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

Day 2: Legs + Abs

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Squats (A1) 10 10 4020 90 sec
Lying Leg Curls (A2) 10 10 4020 90 sec
Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
Seated Calf Raises (B2) 3 15-20 2020 60 sec

Day 3: Rest

Day 4: Arms + Shoulders

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Parallel Bar Dips (A1) 10 10 4010 90 sec
Incline Hammer Curls (A2) 10 10 4010 90 sec
Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec

Day 5: Rest

Day 6: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Decline Dumbbell Presses (Palms Face Each Other) (A1) 10 10 4020 90 sec 25 30 750
Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

Day 7: Legs + Abs

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Squats (A1) 10 10 4020 90 sec
Lying Leg Curls (A2) 10 10 4020 90 sec
Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
Seated Calf Raises (B2) 3 15-20 2020 60 sec
Day 1: Rest

Day 2: Arms + Shoulders

Exercise Movement Sets Reps Tempo Rest Weight Total Reps

Volume
Parallel Bar Dips (A1) 10 10 4010 90 sec
Incline Hammer Curls (A2) 10 10 4010 90 sec
Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec

Day 3: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps

Volume
Decline Dumbbell Presses (Palms Face Each Other) (A1) 10 10 4020 90 sec 25 30 750
Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec

Day 4: Legs + Abs

Exercise Movement Sets Reps Tempo Rest Weight Total Reps

Volume
Squats (A1) 10 10 4020 90 sec
Lying Leg Curls (A2) 10 10 4020 90 sec
Low Cable Pull Ins (B1) 3 15-20 2020 60 sec
Seated Calf Raises (B2) 3 15-20 2020 60 sec

Day 5: Rest

Day 6: Arms + Shoulders

Exercise Movement Sets Reps Tempo Rest Weight Total Reps

Volume
Parallel Bar Dips (A1) 10 10 4010 90 sec
Incline Hammer Curls (A2) 10 10 4010 90 sec
Bent Over Dumbbell Lateral Raises (B1) 3 10-12 2020 60 sec
Seated Dumbbell Lateral Raises (B2) 3 10-12 2020 60 sec

Day 7: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps

Volume
Decline Dumbbell Presses (Palms Face Each Other) (A1) 10 10 4020 90 sec 25 30 750
Chin Ups (Palms Face You) (A2) 10 10 4020 90 sec
Incline Dumbbell Flyes (B1) 3 10-12 3020 60 sec
One Arm Dumbbell Rowes (B2) 3 10-12 3020 60 sec
Day 1: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Incline Dumbbell Presses (A1) 10 6 5010 90 sec 25 100 2500
Wide Grip Pull Ups (A2) 10 6 5010 90 sec
Flat Dumbbell Flyes (B1) 3 6 3010 60 sec
Rent Over Rows w EZ Bar (B2) 3 6 3010 60 sec

Day 2: Legs + Abs

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Deadlifts (A1) 10 6 50X0 90 sec
Seated Leg Curls (A2) 10 6 50X0 90 sec
Twisting Crunches (B1) 3 12-15 3030 60 sec
Standing Calf Raises (B2) 3 12-15 3030 60 sec

Day 3: Rest

Day 4: Arms + Shoulders

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Close Grip Bench Press (A1) 10 6 4020 90 sec
Incline DB Curls (A2) 10 6 4020 90 sec
Seated Lateral Raises (B1) 3 10-12 2020 60 sec
Reverse Curls (B2) 3 10-12 3020 60 sec

Day 5: Rest

Day 6: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Incline Dumbbell Presses (A1) 10 6 5010 90 sec 25 100 2500
Wide Grip Pull Ups (A2) 10 6 5010 90 sec
Flat Dumbbell Flyes (B1) 3 6 3010 60 sec
Rent Over Rows w EZ Bar (B2) 3 6 3010 60 sec

Day 7: Legs + Abs

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Deadlifts (A1) 10 6 50X0 90 sec
Seated Leg Curls (A2) 10 6 50X0 90 sec
Twisting Crunches (B1) 3 12-15 3030 60 sec
Standing Calf Raises (B2) 3 12-15 3030 60 sec
Day 1: Rest

Day 2: Arms + Shoulders

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Close Grip Bench Press (A1) 10 6 4020 90 sec
Incline DB Curls (A2) 10 6 4020 90 sec
Seated Lateral Raises (B1) 3 10-12 2020 60 sec
Reverse Curls (B2) 3 10-12 3020 60 sec

Day 3: Rest

Day 4: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Incline Dumbbell Presses (A1) 10 6 5010 90 sec 25 100 2500
Wide Grip Pull Ups (A2) 10 6 5010 90 sec
Flat Dumbbell Flyes (B1) 3 6 3010 60 sec
Rent Over Rows w EZ Bar (B2) 3 6 3010 60 sec

Day 5: Legs + Abs

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Deadlifts (A1) 10 6 50X0 90 sec
Seated Leg Curls (A2) 10 6 50X0 90 sec
Twisting Crunches (B1) 3 12-15 3030 60 sec
Standing Calf Raises (B2) 3 12-15 3030 60 sec

Day 6: Rest

Day 7: Arms + Shoulders

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Close Grip Bench Press (A1) 10 6 4020 90 sec
Incline DB Curls (A2) 10 6 4020 90 sec
Seated Lateral Raises (B1) 3 10-12 2020 60 sec
Reverse Curls (B2) 3 10-12 3020 60 sec
Day 1: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Incline Dumbbell Presses (A1) 10 6 5010 90 sec 25 100 2500
Wide Grip Pull Ups (A2) 10 6 5010 90 sec
Flat Dumbbell Flyes (B1) 3 6 3010 60 sec
Rent Over Rows w EZ Bar (B2) 3 6 3010 60 sec

Day 2: Legs + Abs

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Deadlifts (A1) 10 6 50X0 90 sec
Seated Leg Curls (A2) 10 6 50X0 90 sec
Twisting Crunches (B1) 3 12-15 3030 60 sec
Standing Calf Raises (B2) 3 12-15 3030 60 sec

Day 3: Rest

Day 4: Arms + Shoulders

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Close Grip Bench Press (A1) 10 6 4020 90 sec
Incline DB Curls (A2) 10 6 4020 90 sec
Seated Lateral Raises (B1) 3 10-12 2020 60 sec
Reverse Curls (B2) 3 10-12 3020 60 sec

Day 5: Rest

Day 6: Chest + Back

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Incline Dumbbell Presses (A1) 10 6 5010 90 sec 25 100 2500
Wide Grip Pull Ups (A2) 10 6 5010 90 sec
Flat Dumbbell Flyes (B1) 3 6 3010 60 sec
Rent Over Rows w EZ Bar (B2) 3 6 3010 60 sec

Day 7: Legs + Abs

Exercise Movement Sets Reps Tempo Rest Weight Total Reps Volume
Deadlifts (A1) 10 6 50X0 90 sec
Seated Leg Curls (A2) 10 6 50X0 90 sec
Twisting Crunches (B1) 3 12-15 3030 60 sec
Standing Calf Raises (B2) 3 12-15 3030 60 sec