The program
German Volume Training (GVT 10×10 Hypertrophy): Free Spreadsheet, Percentages & Tracker
Free German Volume Training (GVT 10×10 Hypertrophy) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 3 days/week
- Length
- 6 weeks
- Main lifts
- 12
What you’ll train
The main movements in this program.
- Bench Press
- Barbell Row
- Incline Dumbbell Press
- Lat Pulldown
- Squat
- Romanian Deadlift
- Standing Calf Raise
- Hanging Leg Raise
- Overhead Press
- Close-Grip Bench Press
- Barbell Curl
- Lateral Raise
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the German Volume Training (GVT 10×10 Hypertrophy) spreadsheet
Calculate your German Volume Training (GVT 10×10 Hypertrophy) weights
Free German Volume Training (GVT 10×10 Hypertrophy) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 — Chest & Back 10×10 (60% 1RM) | Bench Press | 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | GVT Set 1 of 10: 10 reps @ 60% (4-0-2-0 tempo) |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Bench Press | 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | GVT Set 2 of 10: 10 reps @ 60% (4-0-2-0 tempo) |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Bench Press | 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | GVT Set 3 of 10: 10 reps @ 60% (4-0-2-0 tempo) |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Bench Press | 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | GVT Set 4 of 10: 10 reps @ 60% (4-0-2-0 tempo) |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Bench Press | 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | GVT Set 5 of 10: 10 reps @ 60% (4-0-2-0 tempo) |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Bench Press | 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | GVT Set 6 of 10: 10 reps @ 60% (4-0-2-0 tempo) |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Bench Press | 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | GVT Set 7 of 10: 10 reps @ 60% (4-0-2-0 tempo) |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Bench Press | 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | GVT Set 8 of 10: 10 reps @ 60% (4-0-2-0 tempo) |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Bench Press | 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | GVT Set 9 of 10: 10 reps @ 60% (4-0-2-0 tempo) |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Bench Press | 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | GVT Set 10 of 10: 10 reps @ 60% (4-0-2-0 tempo) |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Barbell Row | 1 | 10 | 60% | 140 lbs | 1×45 + 1×2.5 | GVT Set 1 of 10: 10 reps @ 60% |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Barbell Row | 1 | 10 | 60% | 140 lbs | 1×45 + 1×2.5 | GVT Set 2 of 10: 10 reps @ 60% |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Barbell Row | 1 | 10 | 60% | 140 lbs | 1×45 + 1×2.5 | GVT Set 3 of 10: 10 reps @ 60% |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Barbell Row | 1 | 10 | 60% | 140 lbs | 1×45 + 1×2.5 | GVT Set 4 of 10: 10 reps @ 60% |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Barbell Row | 1 | 10 | 60% | 140 lbs | 1×45 + 1×2.5 | GVT Set 5 of 10: 10 reps @ 60% |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Barbell Row | 1 | 10 | 60% | 140 lbs | 1×45 + 1×2.5 | GVT Set 6 of 10: 10 reps @ 60% |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Barbell Row | 1 | 10 | 60% | 140 lbs | 1×45 + 1×2.5 | GVT Set 7 of 10: 10 reps @ 60% |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Barbell Row | 1 | 10 | 60% | 140 lbs | 1×45 + 1×2.5 | GVT Set 8 of 10: 10 reps @ 60% |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Barbell Row | 1 | 10 | 60% | 140 lbs | 1×45 + 1×2.5 | GVT Set 9 of 10: 10 reps @ 60% |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Barbell Row | 1 | 10 | 60% | 140 lbs | 1×45 + 1×2.5 | GVT Set 10 of 10: 10 reps @ 60% |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Incline Dumbbell Press | 3 | 12 | — | — | — | B1 Supplemental Chest (3×12, no 10×10 needed) |
| Day 1 — Chest & Back 10×10 (60% 1RM) | Lat Pulldown | 3 | 12 | — | — | — | B2 Supplemental Lats (3×12) |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Squat | 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | GVT Squat Set 1 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Squat | 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | GVT Squat Set 2 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Squat | 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | GVT Squat Set 3 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Squat | 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | GVT Squat Set 4 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Squat | 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | GVT Squat Set 5 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Squat | 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | GVT Squat Set 6 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Squat | 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | GVT Squat Set 7 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Squat | 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | GVT Squat Set 8 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Squat | 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | GVT Squat Set 9 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Squat | 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | GVT Squat Set 10 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Romanian Deadlift | 1 | 10 | 60% | 115 lbs | 1×25 + 1×10 | GVT Romanian Deadlift Set 1 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Romanian Deadlift | 1 | 10 | 60% | 115 lbs | 1×25 + 1×10 | GVT Romanian Deadlift Set 2 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Romanian Deadlift | 1 | 10 | 60% | 115 lbs | 1×25 + 1×10 | GVT Romanian Deadlift Set 3 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Romanian Deadlift | 1 | 10 | 60% | 115 lbs | 1×25 + 1×10 | GVT Romanian Deadlift Set 4 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Romanian Deadlift | 1 | 10 | 60% | 115 lbs | 1×25 + 1×10 | GVT Romanian Deadlift Set 5 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Romanian Deadlift | 1 | 10 | 60% | 115 lbs | 1×25 + 1×10 | GVT Romanian Deadlift Set 6 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Romanian Deadlift | 1 | 10 | 60% | 115 lbs | 1×25 + 1×10 | GVT Romanian Deadlift Set 7 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Romanian Deadlift | 1 | 10 | 60% | 115 lbs | 1×25 + 1×10 | GVT Romanian Deadlift Set 8 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Romanian Deadlift | 1 | 10 | 60% | 115 lbs | 1×25 + 1×10 | GVT Romanian Deadlift Set 9 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Romanian Deadlift | 1 | 10 | 60% | 115 lbs | 1×25 + 1×10 | GVT Romanian Deadlift Set 10 of 10: 10 reps @ 60% |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Standing Calf Raise | 3 | 15 | — | — | — | B1 Calves: 3×15 |
| Day 2 — Legs & Posterior Chain 10×10 (60% 1RM) | Hanging Leg Raise | 3 | 15 | — | — | — | B2 Abs: 3×15 |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Overhead Press | 1 | 10 | 60% | 100 lbs | 1×25 + 1×2.5 | GVT Overhead Press Set 1 of 10: 10 reps @ 60% |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Overhead Press | 1 | 10 | 60% | 100 lbs | 1×25 + 1×2.5 | GVT Overhead Press Set 2 of 10: 10 reps @ 60% |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Overhead Press | 1 | 10 | 60% | 100 lbs | 1×25 + 1×2.5 | GVT Overhead Press Set 3 of 10: 10 reps @ 60% |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Overhead Press | 1 | 10 | 60% | 100 lbs | 1×25 + 1×2.5 | GVT Overhead Press Set 4 of 10: 10 reps @ 60% |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Overhead Press | 1 | 10 | 60% | 100 lbs | 1×25 + 1×2.5 | GVT Overhead Press Set 5 of 10: 10 reps @ 60% |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Overhead Press | 1 | 10 | 60% | 100 lbs | 1×25 + 1×2.5 | GVT Overhead Press Set 6 of 10: 10 reps @ 60% |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Overhead Press | 1 | 10 | 60% | 100 lbs | 1×25 + 1×2.5 | GVT Overhead Press Set 7 of 10: 10 reps @ 60% |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Overhead Press | 1 | 10 | 60% | 100 lbs | 1×25 + 1×2.5 | GVT Overhead Press Set 8 of 10: 10 reps @ 60% |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Overhead Press | 1 | 10 | 60% | 100 lbs | 1×25 + 1×2.5 | GVT Overhead Press Set 9 of 10: 10 reps @ 60% |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Overhead Press | 1 | 10 | 60% | 100 lbs | 1×25 + 1×2.5 | GVT Overhead Press Set 10 of 10: 10 reps @ 60% |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Close-Grip Bench Press | 5 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | Heavy tricep mass: 5×10 |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Barbell Curl | 5 | 10 | — | — | — | Bicep mass: 5×10 @ RPE 8 |
| Day 3 — Shoulders & Arms 10×10 (60% 1RM) | Lateral Raise | 3 | 15 | — | — | — | Side delt finisher: 3×15 @ RPE 8 |
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General strength plan
6-week 3-day 10×10 hypertrophy shock program
Bodybuilders and powerbuilders looking to break through a size plateau with 10 sets of 10 reps at 60%–70% 1RM.
Before choosing this plan
Start strictly at 60% of 1RM on the first week—sets 1–5 will feel light, while sets 8–10 with 90-second rest intervals create a massive hypertrophy stimulus.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dumbbells
- Lat pulldown
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Implements Charles Poliquin’s 10×10 protocol across Day 1 (Bench & Row 10×10), Day 2 (Squat & RDL 10×10), and Day 3 (Overhead Press & Arm Mass).
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
3
sessions
Week 1
3 sessions
Day 1 · Chest & Back 10×10 (60% 1RM)
Bench Press main
1 × 10 @ 60%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 60% (4-0-2-0 tempo)
1 × 10 @ 60%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 60% (4-0-2-0 tempo)
1 × 10 @ 60%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 60% (4-0-2-0 tempo)
1 × 10 @ 60%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 60% (4-0-2-0 tempo)
1 × 10 @ 60%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 60% (4-0-2-0 tempo)
1 × 10 @ 60%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 60% (4-0-2-0 tempo)
1 × 10 @ 60%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 60% (4-0-2-0 tempo)
1 × 10 @ 60%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 60% (4-0-2-0 tempo)
1 × 10 @ 60%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 60% (4-0-2-0 tempo)
1 × 10 @ 60%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 60% (4-0-2-0 tempo)
Barbell Row main
1 × 10 @ 60%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 60%
Incline Dumbbell Press accessory
3 × 12working
Rest 1:00
B1 Supplemental Chest (3×12, no 10×10 needed)
Lat Pulldown accessory
3 × 12working
Rest 1:00
B2 Supplemental Lats (3×12)
Day 2 · Legs & Posterior Chain 10×10 (60% 1RM)
Squat main
1 × 10 @ 60%working
Rest 1:30
GVT Squat Set 1 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Squat Set 2 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Squat Set 3 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Squat Set 4 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Squat Set 5 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Squat Set 6 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Squat Set 7 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Squat Set 8 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Squat Set 9 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Squat Set 10 of 10: 10 reps @ 60%
Romanian Deadlift main
1 × 10 @ 60%working
Rest 1:30
GVT Romanian Deadlift Set 1 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Romanian Deadlift Set 2 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Romanian Deadlift Set 3 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Romanian Deadlift Set 4 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Romanian Deadlift Set 5 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Romanian Deadlift Set 6 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Romanian Deadlift Set 7 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Romanian Deadlift Set 8 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Romanian Deadlift Set 9 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Romanian Deadlift Set 10 of 10: 10 reps @ 60%
Standing Calf Raise accessory
3 × 15working
Rest 1:00
B1 Calves: 3×15
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
B2 Abs: 3×15
Day 3 · Shoulders & Arms 10×10 (60% 1RM)
Overhead Press main
1 × 10 @ 60%working
Rest 1:30
GVT Overhead Press Set 1 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Overhead Press Set 2 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Overhead Press Set 3 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Overhead Press Set 4 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Overhead Press Set 5 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Overhead Press Set 6 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Overhead Press Set 7 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Overhead Press Set 8 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Overhead Press Set 9 of 10: 10 reps @ 60%
1 × 10 @ 60%working
Rest 1:30
GVT Overhead Press Set 10 of 10: 10 reps @ 60%
Close-Grip Bench Press main
5 × 10 @ 60%working
Rest 1:30
Heavy tricep mass: 5×10
Barbell Curl accessory
5 × 10working
Rest 1:00
Bicep mass: 5×10 @ RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00
Side delt finisher: 3×15 @ RPE 8
Week 2
3
sessions
Week 2
3 sessions
Day 1 · Chest & Back 10×10 (62% 1RM)
Bench Press main
1 × 10 @ 62%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 62% (4-0-2-0 tempo)
1 × 10 @ 62%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 62% (4-0-2-0 tempo)
1 × 10 @ 62%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 62% (4-0-2-0 tempo)
1 × 10 @ 62%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 62% (4-0-2-0 tempo)
1 × 10 @ 62%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 62% (4-0-2-0 tempo)
1 × 10 @ 62%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 62% (4-0-2-0 tempo)
1 × 10 @ 62%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 62% (4-0-2-0 tempo)
1 × 10 @ 62%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 62% (4-0-2-0 tempo)
1 × 10 @ 62%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 62% (4-0-2-0 tempo)
1 × 10 @ 62%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 62% (4-0-2-0 tempo)
Barbell Row main
1 × 10 @ 62%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 62%
Incline Dumbbell Press accessory
3 × 12working
Rest 1:00
B1 Supplemental Chest (3×12, no 10×10 needed)
Lat Pulldown accessory
3 × 12working
Rest 1:00
B2 Supplemental Lats (3×12)
Day 2 · Legs & Posterior Chain 10×10 (62% 1RM)
Squat main
1 × 10 @ 62%working
Rest 1:30
GVT Squat Set 1 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Squat Set 2 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Squat Set 3 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Squat Set 4 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Squat Set 5 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Squat Set 6 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Squat Set 7 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Squat Set 8 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Squat Set 9 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Squat Set 10 of 10: 10 reps @ 62%
Romanian Deadlift main
1 × 10 @ 62%working
Rest 1:30
GVT Romanian Deadlift Set 1 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Romanian Deadlift Set 2 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Romanian Deadlift Set 3 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Romanian Deadlift Set 4 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Romanian Deadlift Set 5 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Romanian Deadlift Set 6 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Romanian Deadlift Set 7 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Romanian Deadlift Set 8 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Romanian Deadlift Set 9 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Romanian Deadlift Set 10 of 10: 10 reps @ 62%
Standing Calf Raise accessory
3 × 15working
Rest 1:00
B1 Calves: 3×15
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
B2 Abs: 3×15
Day 3 · Shoulders & Arms 10×10 (62% 1RM)
Overhead Press main
1 × 10 @ 62%working
Rest 1:30
GVT Overhead Press Set 1 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Overhead Press Set 2 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Overhead Press Set 3 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Overhead Press Set 4 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Overhead Press Set 5 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Overhead Press Set 6 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Overhead Press Set 7 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Overhead Press Set 8 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Overhead Press Set 9 of 10: 10 reps @ 62%
1 × 10 @ 62%working
Rest 1:30
GVT Overhead Press Set 10 of 10: 10 reps @ 62%
Close-Grip Bench Press main
5 × 10 @ 62%working
Rest 1:30
Heavy tricep mass: 5×10
Barbell Curl accessory
5 × 10working
Rest 1:00
Bicep mass: 5×10 @ RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00
Side delt finisher: 3×15 @ RPE 8
Week 3
3
sessions
Week 3
3 sessions
Day 1 · Chest & Back 10×10 (64% 1RM)
Bench Press main
1 × 10 @ 64%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 64% (4-0-2-0 tempo)
1 × 10 @ 64%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 64% (4-0-2-0 tempo)
1 × 10 @ 64%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 64% (4-0-2-0 tempo)
1 × 10 @ 64%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 64% (4-0-2-0 tempo)
1 × 10 @ 64%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 64% (4-0-2-0 tempo)
1 × 10 @ 64%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 64% (4-0-2-0 tempo)
1 × 10 @ 64%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 64% (4-0-2-0 tempo)
1 × 10 @ 64%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 64% (4-0-2-0 tempo)
1 × 10 @ 64%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 64% (4-0-2-0 tempo)
1 × 10 @ 64%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 64% (4-0-2-0 tempo)
Barbell Row main
1 × 10 @ 64%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 64%
Incline Dumbbell Press accessory
3 × 12working
Rest 1:00
B1 Supplemental Chest (3×12, no 10×10 needed)
Lat Pulldown accessory
3 × 12working
Rest 1:00
B2 Supplemental Lats (3×12)
Day 2 · Legs & Posterior Chain 10×10 (64% 1RM)
Squat main
1 × 10 @ 64%working
Rest 1:30
GVT Squat Set 1 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Squat Set 2 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Squat Set 3 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Squat Set 4 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Squat Set 5 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Squat Set 6 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Squat Set 7 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Squat Set 8 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Squat Set 9 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Squat Set 10 of 10: 10 reps @ 64%
Romanian Deadlift main
1 × 10 @ 64%working
Rest 1:30
GVT Romanian Deadlift Set 1 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Romanian Deadlift Set 2 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Romanian Deadlift Set 3 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Romanian Deadlift Set 4 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Romanian Deadlift Set 5 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Romanian Deadlift Set 6 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Romanian Deadlift Set 7 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Romanian Deadlift Set 8 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Romanian Deadlift Set 9 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Romanian Deadlift Set 10 of 10: 10 reps @ 64%
Standing Calf Raise accessory
3 × 15working
Rest 1:00
B1 Calves: 3×15
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
B2 Abs: 3×15
Day 3 · Shoulders & Arms 10×10 (64% 1RM)
Overhead Press main
1 × 10 @ 64%working
Rest 1:30
GVT Overhead Press Set 1 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Overhead Press Set 2 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Overhead Press Set 3 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Overhead Press Set 4 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Overhead Press Set 5 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Overhead Press Set 6 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Overhead Press Set 7 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Overhead Press Set 8 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Overhead Press Set 9 of 10: 10 reps @ 64%
1 × 10 @ 64%working
Rest 1:30
GVT Overhead Press Set 10 of 10: 10 reps @ 64%
Close-Grip Bench Press main
5 × 10 @ 64%working
Rest 1:30
Heavy tricep mass: 5×10
Barbell Curl accessory
5 × 10working
Rest 1:00
Bicep mass: 5×10 @ RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00
Side delt finisher: 3×15 @ RPE 8
Week 4
3
sessions
Week 4
3 sessions
Day 1 · Chest & Back 10×10 (66% 1RM)
Bench Press main
1 × 10 @ 66%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 66% (4-0-2-0 tempo)
1 × 10 @ 66%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 66% (4-0-2-0 tempo)
1 × 10 @ 66%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 66% (4-0-2-0 tempo)
1 × 10 @ 66%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 66% (4-0-2-0 tempo)
1 × 10 @ 66%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 66% (4-0-2-0 tempo)
1 × 10 @ 66%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 66% (4-0-2-0 tempo)
1 × 10 @ 66%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 66% (4-0-2-0 tempo)
1 × 10 @ 66%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 66% (4-0-2-0 tempo)
1 × 10 @ 66%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 66% (4-0-2-0 tempo)
1 × 10 @ 66%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 66% (4-0-2-0 tempo)
Barbell Row main
1 × 10 @ 66%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 66%
Incline Dumbbell Press accessory
3 × 12working
Rest 1:00
B1 Supplemental Chest (3×12, no 10×10 needed)
Lat Pulldown accessory
3 × 12working
Rest 1:00
B2 Supplemental Lats (3×12)
Day 2 · Legs & Posterior Chain 10×10 (66% 1RM)
Squat main
1 × 10 @ 66%working
Rest 1:30
GVT Squat Set 1 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Squat Set 2 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Squat Set 3 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Squat Set 4 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Squat Set 5 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Squat Set 6 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Squat Set 7 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Squat Set 8 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Squat Set 9 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Squat Set 10 of 10: 10 reps @ 66%
Romanian Deadlift main
1 × 10 @ 66%working
Rest 1:30
GVT Romanian Deadlift Set 1 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Romanian Deadlift Set 2 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Romanian Deadlift Set 3 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Romanian Deadlift Set 4 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Romanian Deadlift Set 5 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Romanian Deadlift Set 6 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Romanian Deadlift Set 7 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Romanian Deadlift Set 8 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Romanian Deadlift Set 9 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Romanian Deadlift Set 10 of 10: 10 reps @ 66%
Standing Calf Raise accessory
3 × 15working
Rest 1:00
B1 Calves: 3×15
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
B2 Abs: 3×15
Day 3 · Shoulders & Arms 10×10 (66% 1RM)
Overhead Press main
1 × 10 @ 66%working
Rest 1:30
GVT Overhead Press Set 1 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Overhead Press Set 2 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Overhead Press Set 3 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Overhead Press Set 4 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Overhead Press Set 5 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Overhead Press Set 6 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Overhead Press Set 7 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Overhead Press Set 8 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Overhead Press Set 9 of 10: 10 reps @ 66%
1 × 10 @ 66%working
Rest 1:30
GVT Overhead Press Set 10 of 10: 10 reps @ 66%
Close-Grip Bench Press main
5 × 10 @ 66%working
Rest 1:30
Heavy tricep mass: 5×10
Barbell Curl accessory
5 × 10working
Rest 1:00
Bicep mass: 5×10 @ RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00
Side delt finisher: 3×15 @ RPE 8
Week 5
3
sessions
Week 5
3 sessions
Day 1 · Chest & Back 10×10 (68% 1RM)
Bench Press main
1 × 10 @ 68%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 68% (4-0-2-0 tempo)
1 × 10 @ 68%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 68% (4-0-2-0 tempo)
1 × 10 @ 68%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 68% (4-0-2-0 tempo)
1 × 10 @ 68%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 68% (4-0-2-0 tempo)
1 × 10 @ 68%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 68% (4-0-2-0 tempo)
1 × 10 @ 68%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 68% (4-0-2-0 tempo)
1 × 10 @ 68%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 68% (4-0-2-0 tempo)
1 × 10 @ 68%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 68% (4-0-2-0 tempo)
1 × 10 @ 68%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 68% (4-0-2-0 tempo)
1 × 10 @ 68%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 68% (4-0-2-0 tempo)
Barbell Row main
1 × 10 @ 68%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 68%
Incline Dumbbell Press accessory
3 × 12working
Rest 1:00
B1 Supplemental Chest (3×12, no 10×10 needed)
Lat Pulldown accessory
3 × 12working
Rest 1:00
B2 Supplemental Lats (3×12)
Day 2 · Legs & Posterior Chain 10×10 (68% 1RM)
Squat main
1 × 10 @ 68%working
Rest 1:30
GVT Squat Set 1 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Squat Set 2 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Squat Set 3 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Squat Set 4 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Squat Set 5 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Squat Set 6 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Squat Set 7 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Squat Set 8 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Squat Set 9 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Squat Set 10 of 10: 10 reps @ 68%
Romanian Deadlift main
1 × 10 @ 68%working
Rest 1:30
GVT Romanian Deadlift Set 1 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Romanian Deadlift Set 2 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Romanian Deadlift Set 3 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Romanian Deadlift Set 4 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Romanian Deadlift Set 5 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Romanian Deadlift Set 6 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Romanian Deadlift Set 7 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Romanian Deadlift Set 8 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Romanian Deadlift Set 9 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Romanian Deadlift Set 10 of 10: 10 reps @ 68%
Standing Calf Raise accessory
3 × 15working
Rest 1:00
B1 Calves: 3×15
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
B2 Abs: 3×15
Day 3 · Shoulders & Arms 10×10 (68% 1RM)
Overhead Press main
1 × 10 @ 68%working
Rest 1:30
GVT Overhead Press Set 1 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Overhead Press Set 2 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Overhead Press Set 3 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Overhead Press Set 4 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Overhead Press Set 5 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Overhead Press Set 6 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Overhead Press Set 7 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Overhead Press Set 8 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Overhead Press Set 9 of 10: 10 reps @ 68%
1 × 10 @ 68%working
Rest 1:30
GVT Overhead Press Set 10 of 10: 10 reps @ 68%
Close-Grip Bench Press main
5 × 10 @ 68%working
Rest 1:30
Heavy tricep mass: 5×10
Barbell Curl accessory
5 × 10working
Rest 1:00
Bicep mass: 5×10 @ RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00
Side delt finisher: 3×15 @ RPE 8
Week 6
3
sessions
Week 6
3 sessions
Day 1 · Chest & Back 10×10 (70% 1RM)
Bench Press main
1 × 10 @ 70%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 70% (4-0-2-0 tempo)
1 × 10 @ 70%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 70% (4-0-2-0 tempo)
1 × 10 @ 70%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 70% (4-0-2-0 tempo)
1 × 10 @ 70%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 70% (4-0-2-0 tempo)
1 × 10 @ 70%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 70% (4-0-2-0 tempo)
1 × 10 @ 70%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 70% (4-0-2-0 tempo)
1 × 10 @ 70%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 70% (4-0-2-0 tempo)
1 × 10 @ 70%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 70% (4-0-2-0 tempo)
1 × 10 @ 70%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 70% (4-0-2-0 tempo)
1 × 10 @ 70%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 70% (4-0-2-0 tempo)
Barbell Row main
1 × 10 @ 70%working
Rest 1:30
GVT Set 1 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Set 2 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Set 3 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Set 4 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Set 5 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Set 6 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Set 7 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Set 8 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Set 9 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Set 10 of 10: 10 reps @ 70%
Incline Dumbbell Press accessory
3 × 12working
Rest 1:00
B1 Supplemental Chest (3×12, no 10×10 needed)
Lat Pulldown accessory
3 × 12working
Rest 1:00
B2 Supplemental Lats (3×12)
Day 2 · Legs & Posterior Chain 10×10 (70% 1RM)
Squat main
1 × 10 @ 70%working
Rest 1:30
GVT Squat Set 1 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Squat Set 2 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Squat Set 3 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Squat Set 4 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Squat Set 5 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Squat Set 6 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Squat Set 7 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Squat Set 8 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Squat Set 9 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Squat Set 10 of 10: 10 reps @ 70%
Romanian Deadlift main
1 × 10 @ 70%working
Rest 1:30
GVT Romanian Deadlift Set 1 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Romanian Deadlift Set 2 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Romanian Deadlift Set 3 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Romanian Deadlift Set 4 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Romanian Deadlift Set 5 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Romanian Deadlift Set 6 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Romanian Deadlift Set 7 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Romanian Deadlift Set 8 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Romanian Deadlift Set 9 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Romanian Deadlift Set 10 of 10: 10 reps @ 70%
Standing Calf Raise accessory
3 × 15working
Rest 1:00
B1 Calves: 3×15
Hanging Leg Raise accessory
3 × 15working
Rest 1:00
B2 Abs: 3×15
Day 3 · Shoulders & Arms 10×10 (70% 1RM)
Overhead Press main
1 × 10 @ 70%working
Rest 1:30
GVT Overhead Press Set 1 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Overhead Press Set 2 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Overhead Press Set 3 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Overhead Press Set 4 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Overhead Press Set 5 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Overhead Press Set 6 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Overhead Press Set 7 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Overhead Press Set 8 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Overhead Press Set 9 of 10: 10 reps @ 70%
1 × 10 @ 70%working
Rest 1:30
GVT Overhead Press Set 10 of 10: 10 reps @ 70%
Close-Grip Bench Press main
5 × 10 @ 70%working
Rest 1:30
Heavy tricep mass: 5×10
Barbell Curl accessory
5 × 10working
Rest 1:00
Bicep mass: 5×10 @ RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00
Side delt finisher: 3×15 @ RPE 8