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German volume training???

by Cooper E.

Program Description

GVT program to build muscle and strength

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 13, 2025 07:07
  • Last Edited
    Feb 13, 2025 07:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
60%
2
Pull-Up (Weighted)
10
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
60%
2
Romanian Deadlift (Barbell)
10
10 reps
60%
3
Leg Curl
3
12-15 reps
-
4
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
10
10 reps
60%
2
Skull Crusher (Barbell)
10
10 reps
60%
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
60%
2
Lunge (Barbell)
10
10 reps
60%
3
Standing Calf Raise
3
12-15 reps
-
4
Plank
3
1-2 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
10 Sets
10 Reps
60%
2
Pull-Up (Weighted)
10 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
Day 3
1
Bicep Curl (Barbell)
10 Sets
10 Reps
60%
2
Skull Crusher (Barbell)
10 Sets
10 Reps
60%
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Hammer Curl
3 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)
10 Sets
10 Reps
60%
2
Romanian Deadlift (Barbell)
10 Sets
10 Reps
60%
3
Leg Curl
3 Sets
12-15 Reps
-
4
Hanging Leg Raise
3 Sets
15-20 Reps
-
Day 4
1
Deadlift (Barbell)
10 Sets
10 Reps
60%
2
Lunge (Barbell)
10 Sets
10 Reps
60%
3
Standing Calf Raise
3 Sets
12-15 Reps
-
4
Plank
3 Sets
1-2 mins
-