2.0
(1 rating)
Program Description
GVT is an intense exercise program that builds the muscle mass and strength. This training method helps bodybuilders and weightlifters build strength, increase muscle size, and develop lean body weight.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Powerlifting, Powerbuilding, Athletics, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedMar 12, 2024 04:46
- Last EditedSep 05, 2024 10:28
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
60%
1B
T-Bar Row
10
10 reps
60%
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
10
10 reps
60%
1B
Lying Leg Curl
10
10 reps
60%
2A
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Leg Press
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
10
10 reps
60%
1B
Lying Leg Curl
10
10 reps
60%
2A
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Leg Press
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
10
10 reps
60%
1B
Lying Leg Curl
10
10 reps
60%
2A
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
2B
Leg Press
1
1
1
10 reps
10 reps
10 reps
60%
65%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Hyperextension
10
10 reps
60%
2A
Sissy Squat
3
10 reps
2B
Good Morning
3
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Hyperextension
10
10 reps
60%
2A
Sissy Squat
3
10 reps
2B
Good Morning
3
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
10
10 reps
60%
1B
Hyperextension
10
10 reps
60%
2A
Sissy Squat
3
10 reps
2B
Good Morning
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Barbell)
6
10 reps
60%
1B
Bicep Curl (Barbell)
6
10 reps
60%
2A
Military Press (Barbell)
6
10 reps
60%
2B
Lying Rear Lateral Raise
6
10 reps
60%
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Barbell)10 Sets
10 Reps
60%
1B
T-Bar Row10 Sets
10 Reps
60%
2A
Incline Chest Fly (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
65%
70%
2B
Lat Pulldown1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
65%
70%
Day 2
1A
Leg Extension10 Sets
10 Reps
60%
1B
Lying Leg Curl10 Sets
10 Reps
60%
2A
Squat (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
65%
70%
2B
Leg Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
65%
70%
Day 3
1A
Tricep Extension (Barbell)6 Sets
10 Reps
60%
1B
Bicep Curl (Barbell)6 Sets
10 Reps
60%
2A
Military Press (Barbell)6 Sets
10 Reps
60%
2B
Lying Rear Lateral Raise6 Sets
10 Reps
60%