If you’re looking to pack on muscle and boost your strength, German Volume Training (GVT) might be the game-changer you need. This high-volume, intense training method is designed to shock your muscles into growth by pushing them to their limits. In this post, we’ll break down a complete 5-day GVT program, including detailed workouts, diet tips, and supplement recommendations to help you maximize your gains.
Whether you’re a seasoned lifter or just stepping up your game, this program will challenge you. Let’s dive in!
What is German Volume Training (GVT)?
German Volume Training, also known as the “10x10 method,” is a training style that involves performing 10 sets of 10 reps for key exercises, typically at 60% of your one-rep max (1RM). The goal? To flood your muscles with volume, creating the perfect environment for hypertrophy (muscle growth). GVT is known for its simplicity and effectiveness, but don’t be fooled—it’s brutal and requires serious dedication.
Why Choose GVT?
- Muscle Growth: The high volume stimulates muscle fibers, leading to significant hypertrophy.
- Strength Gains: By pairing GVT with a strength-focused day, you’ll build both size and power.
- Efficiency: Each session targets specific muscle groups, ensuring balanced development.
- Adaptability: You can use a variety of equipment, from barbells to dumbbells and machines.
5-Day GVT Program Overview
This 5-day GVT split is designed to be completed Monday through Friday, with each session lasting 1.5 to 2 hours. Here’s the weekly breakdown:
- Monday: Chest and Back
- Tuesday: Legs
- Wednesday: Shoulders
- Thursday: harms
- Friday: Full Body Strength Day
Each day includes main GVT exercises (10 sets of 10 reps) followed by accessory movements to target supporting muscles. Friday’s session shifts focus to pure strength with lower reps and heavier weights.
The Workout Program: Day-by-Day Breakdown
Below, you’ll find the workouts for each of the five training days listed in column format, including exercises, sets, reps, percentage of 1RM, rest periods, equipment, and specific tips or training notes.
Monday: Chest and Back Workout
- Barbell Bench Press
- Sets: 10
- Reps: 10
- % of 1RM: 60%
- Rest: 60-90 seconds
- Equipment: Barbell (or Smith machine)
- Tips & Training Notes: Keep elbows at 45°, control the descent, and press explosively.
- Barbell Bent-Over Row
- Sets: 10
- Reps: 10
- % of 1RM: 60%
- Rest: 60-90 seconds
- Equipment: Barbell
- Tips & Training Notes: Hinge at the hips, keep back flat, and pull to your lower ribcage.
- Incline Dumbbell Press
- Sets: 3
- Reps: 10-12
- % of 1RM: 70-75%
- Rest: 60 seconds
- Equipment: Dumbbells
- Tips & Training Notes: Set bench to 30°, press in an arc, and squeeze at the top.
- Lat Pulldown
- Sets: 3
- Reps: 10-12
- % of 1RM: 70-75%
- Rest: 60 seconds
- Equipment: Cable machine
- Tips & Training Notes: Use a wide grip, pull to your upper chest, and avoid leaning back.
Estimated Time: 1.5-2 hours
Focus: Mind-muscle connection is key—feel every rep during the GVT sets.
Tuesday: Leg Workout
- Barbell Squats
- Sets: 10
- Reps: 10
- % of 1RM: 60%
- Rest: 60-90 seconds
- Equipment: Barbell (or Smith machine)
- Tips & Training Notes: Keep knees in line with toes, squat to parallel, drive through heels.
- Lying Leg Curls
- Sets: 10
- Reps: 10
- % of 1RM: 60%
- Rest: 60-90 seconds
- Equipment: Machine
- Tips & Training Notes: Squeeze hamstrings at the top, control the lowering phase.
- Calf Raises
- Sets: 3
- Reps: 15
- % of 1RM: Bodyweight or moderate
- Rest: 60 seconds
- Equipment: Dumbbells or machine
- Tips & Training Notes: Full range of motion—stretch at the bottom, contract at the top.
Estimated Time: 1.5-2 hours
Focus: Wear supportive shoes for squats and maintain a controlled tempo.
Wednesday: Shoulder Workout
- Barbell Overhead Press
- Sets: 10
- Reps: 10
- % of 1RM: 60%
- Rest: 60-90 seconds
- Equipment: Barbell
- Tips & Training Notes: Press in a straight line, engage core, avoid arching your back.
- Lateral Raises
- Sets: 3
- Reps: 12
- % of 1RM: Light to moderate
- Rest: 60 seconds
- Equipment: Dumbbells
- Tips & Training Notes: Keep elbows slightly bent, raise to shoulder height, lower slowly.
- Rear Delt Flyes
- Sets: 3
- Reps: 12
- % of 1RM: Light to moderate
- Rest: 60 seconds
- Equipment: Dumbbells or machine
- Tips & Training Notes: Hinge at hips, keep back flat, squeeze shoulder blades together.
Estimated Time: 1.5 hours
Focus: Use strict form on lateral raises to avoid swinging.
Thursday: Arm Workout
- Barbell Curls
- Sets: 10
- Reps: 10
- % of 1RM: 60%
- Rest: 60-90 seconds
- Equipment: Barbell
- Tips & Training Notes: Keep elbows pinned to sides, avoid swinging, squeeze at the top.
- Close-Grip Bench Press
- Sets: 10
- Reps: 10
- % of 1RM: 60%
- Rest: 60-90 seconds
- Equipment: Barbell (or Smith machine)
- Tips & Training Notes: Keep hands shoulder-width, lower to mid-chest, press powerfully.
- Hammer Curls
- Sets: 3
- Reps: 12
- % of 1RM: Moderate
- Rest: 60 seconds
- Equipment: Dumbbells
- Tips & Training Notes: Palms facing each other, curl to 90°, and lower slowly.
- Tricep Pushdowns
- Sets: 3
- Reps: 12
- % of 1RM: Moderate
- Rest: 60 seconds
- Equipment: Cable machine
- Tips & Training Notes: Keep elbows tucked, fully extend arms, and control the weight.
Estimated Time: 1.5-2 hours
Focus: Superset curls and pushdowns to save time and increase intensity.
Friday: Full Body Strength Workout
- Barbell Squats
- Sets: 5
- Reps: 5
- % of 1RM: 80%
- Rest: 2-3 minutes
- Equipment: Barbell
- Tips & Training Notes: Use a spotter if needed, focus on explosive power.
- Barbell Bench Press
- Sets: 5
- Reps: 5
- % of 1RM: 80%
- Rest: 2-3 minutes
- Equipment: Barbell
- Tips & Training Notes: Keep wrists straight, lower to chest, press through your feet.
- Barbell Deadlifts
- Sets: 3
- Reps: 5
- % of 1RM: 80%
- Rest: 2-3 minutes
- Equipment: Barbell
- Tips & Training Notes: Keep back flat, hips low, and pull through your heels.
Estimated Time: 1.5 hours
Focus: Prioritize form over weight—this is your strength day, not GVT.
Diet and Nutrition for GVT Success
To fuel your workouts and support muscle growth, you’ll need to eat in a caloric surplus. Here’s how to structure your diet:
- Calories: Aim for 250-500 calories above maintenance daily.
- Protein: 1.6-2.2g per kg of body weight (e.g., 128-176g for an 80kg person). Sources: chicken, fish, eggs, whey.
- Carbs: 4-6g per kg of body weight (e.g., 320-480g for an 80kg person). Sources: rice, oats, potatoes, fruits.
- Fats: 20-30% of total calories. Sources: nuts, avocados, olive oil.
- Meal Timing:
- Pre-Workout: Carbs + protein 1-2 hours before (e.g., chicken and rice).
- Post-Workout: Protein + carbs (e.g., whey + banana).
- Hydration: Drink at least 2-3 liters of water daily.
Recommended Supplements for Muscle Growth
While not mandatory, these supplements can enhance your performance and recovery:
- Whey Protein: Helps meet protein needs post-workout.
- Creatine Monohydrate: 5g daily for strength and muscle gains.
- Beta-Alanine: 2-5g daily to improve endurance.
- Multivitamin: Covers micronutrient gaps.
- Fish Oil: Supports joint health and reduces inflammation.
- Pre-Workout (Optional): For an energy boost (monitor caffeine intake).
Additional Tips for Maximizing Your Strength Training Routine
- Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches. Do warm-up sets for each main lift.
- Progression: Increase weight by 5-10% when you can complete all sets with good form.
- Recovery: Get 7-8 hours of sleep nightly. Use weekends for rest or light mobility work.
- Program Duration: Follow this program for 4-6 weeks, then take a deload week with lighter weights and lower volume.
- Safety: Maintain proper form to avoid injury. Adjust rest or volume if overly fatigued.
Conclusion
This 5-day German Volume Training program is a powerful tool for building muscle and strength, but it’s not for the faint of heart. Stick to the plan, fuel your body with the right nutrition, and prioritize recovery. With consistency and dedication, you’ll see impressive gains in both size and power.
Ready to take on the challenge? Start your GVT journey today and watch your physique transform!
