If you’re searching for the ultimate workout program to achieve massive muscular growth,
Look no further—German Volume Training (GVT) is a time-tested system that’s as torturous as it is effective.
Rather than overcomplicating your routine, the philosophy of GVT is simple: subject your body with enough volume to force it to grow.
HOW TO DO GERMAN VOLUME TRAINING
Each workout is divided between your upper and lower body, both done twice per week. All you need are two exercises per workout: one that pulls and one that pushes—that way, you’re strengthening non-competing muscle groups while pounding your fibers with multi-joint movements that target a lot of mass simultaneously.
DAY 1: UPPER BODY
EXERCISE 1
CHEST-SUPPORTED DUMBBELL ROW
10sets
10reps
—rest
Alternate between 1A &1B with a 90 sec break in between.
EXERCISE 2
OVERHEAD DUMBBELL PRESS
10sets
10reps
—rest
Alternate between 1A &1B with a 90 sec break in between.
DAY 2: LOWER BODY
EXERCISE 1
BARBELL FRONT SQUAT
10sets
6reps
60 secrest
EXERCISE 2
ROMANIAN DEADLIFT
10sets
6reps
60 secrest