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    GVT Powerbuilding

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    brianchen1993
    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.

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    GVT Powerbuilding

    Uploaded by

    brianchen1993
    745 views2 pages
    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.

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    GVT Powerbuilding

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    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.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    745 views2 pages

    GVT Powerbuilding

    Uploaded by

    brianchen1993
    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.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    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: https://www.reddit.com/r/steroids/comments/4m13zv/training_chat/d3rpd8
    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

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