Scribd
Upload
686 views2 pages

Powerbuilding/GVT Hybrid Workout Plan

This document summarizes a hybrid powerbuilding and German Volume Training (GVT) program. The program consists of 7 days split into upper body, lower body, and full body workouts. Each workout focuses on a different muscle group and includes compound and isolation exercises performed for high volumes of 10x10 or 5x12 reps. Rest periods are kept short at 1-1.5 minutes to maximize fatigue. The program is described as very taxing and the poster recommends taking additional rest days as needed.

Uploaded by

brianchen1993
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
686 views2 pages

Powerbuilding/GVT Hybrid Workout Plan

This document summarizes a hybrid powerbuilding and German Volume Training (GVT) program. The program consists of 7 days split into upper body, lower body, and full body workouts. Each workout focuses on a different muscle group and includes compound and isolation exercises performed for high volumes of 10x10 or 5x12 reps. Rest periods are kept short at 1-1.5 minutes to maximize fatigue. The program is described as very taxing and the poster recommends taking additional rest days as needed.

Uploaded by

brianchen1993
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
  • Training Introduction and Details
  • Workout Routines: Day 1 to Day 3
  • Workout Routines: Day 4 to Day 6

Posted this a while ago in another training thread but it was late - so I'm

reposting.

Finally posting my Powerbuilding/GVT Hybrid for future reference. Love this


program but it's really rough on the body after a while. It's based off
of /u/SwoleTide 's original GVT post, found
here: [Link]
j/
Note that I'd also take rest days as needed in addition to the prescribed rests,
again, the program is fairly taxing.

10x10 - 3:0:1 tempo (3 sec negative each rep) - 1:30 min rest between
Everything else - no particular tempo - 1 min rest between

*** = Tempo is optional

Day 1 - Shoulders & Bis & Abs


Seated DB OHP - 10x10
Rear Delt Flye Variation 1 - 4x12
DB Lateral Raise - 5-6x12, last 2 sets run the rack.
Rear Delt Flye Variation 2 - 4xFail, dropset final set
DB Incline Curl - 10x10
Hammer Curls - 5x12
Forearm Curls - 5xFailure
Decline Weighted Situps - 3-5x12
Hanging Leg Raises - 3-5x12
JackKnife Situps - 3-5x12
DB Side Bends - 3-5xFailure
Day 2 - Legs
Back Squat - 3x3-5, 3x8-10
RDL - 5x8-10, heavy but controlled
Leg Ext - 5x12
Leg curls - 5x12
Calve Raises - 5x15 or Failure

Day 3 - Off

Day 4 - Chest & Tris & Abs


Incline DB - 10x10
Close Grip Bench SS w/ Pec Flies - 10x10 (Superset is optional, both exercises are
mandatory)
Decline Bench - 5x12
Rope Pull Down - 5x12
Cable Overhead Tricep Extensions - 5xFailure
Push ups - 5xFailure
Decline Weighted Situps - 3-5x12
Hanging Leg Raises - 3-5x12
JackKnife Situps - 3-5x12
DB Side Bends - 3-5xFailure
Day 5 - Back & Traps
Lat Pull Down - 10x10
Cable Rows - 10x10
T-Bar Rows - 5x12
Dumbbell Pullover - 5x12
Shrugs - 5x12 or Failure
Lat Pushdowns - 5xFailure
Day 6 - Deadlift & Squats
Deadlifts - either 3x4 + heavy double OR Mag/Ort Deadlift Program
Front Squat - 5x6-8 Heavy ATG
Calves - 5x15 or Failure
Abs are optional. Would not recommend attempting abs if you run Mag/Ort DL.
Day 7 - Heavy Chest & Calves
BB Bench - 3x4, 2x6-8 OR powerlifting bench program of choice. I like Ogus 7/5/3.
DB Bench - 5x10-12
Incline Chest Press - 5x12
Pushups - 5xFailure
Calves - 5xFailure

Posted this a while ago in another training thread but it was late - so I'm reposting. Finally posting my Powerbuilding/GVT
Rope Pull Down - 5x12 Cable Overhead Tricep Extensions - 5xFailure Push ups - 5xFailure Decline Weighted Situps - 3-5x12

You might also like