German Volume Training (GVT) - Super Hard Workout Plan For Muscle Building

German Volume Training (GVT) – Super Hard Workout Plan For Building Muscle

Super hard workout plan aiming to build muscle.

  • Goal: building muscle mass
  • Technical complexity: medium
  • 4-Day Split
  • 4 times a week
  • Workout duration 60 – 90 minutes

The purpose of the original “German Volume Training” workout plan is to do 10×10 sets for big muscles (squats, bench press, deadlifts etc.). This modified version, known as the “German Volume Training 2000”, is a variation of the original.

The idea of the modified version is fairly similar to that of the original one: you perform 10×10 sets for one target muscle, while maintaining the same weight throughout the sets (except for the last set). However, the exercises are not exactly the same between workout plans. For example when bench pressing, you alter the angle of the bench (flat, incline, decline) for the first 9 sets, whereas at the last set, you do with dumbbells.

In reality, it’s almost impossible to do 10×10 sets with a clean technique. If you manage to do so, it’s time to add weights – a sufficient amount. In addition, there seems to be a special aspect to this workout plan. Many people who’ve been training with this plan have noticed that sets #4 – 6 have more kick than sets #7 – 9. This “neurological recovery” that your muscles are forced to endure is most likely the secret reason to the efficiency of this program.

This workout plan is made for achieving a significant increase to your major muscle groups.

The training sessions go like this:

  1. Barbell Incline Bench Press  3 x 10 reps
  2. Barbell Decline Bench Press 3 x 10 reps
  3. Bench Press 3 x 10 reps
  4. Dumbbell Flyes 1 x 10 reps


  1. Pull ups-wide grip 3 x 10 reps
  2. Pull ups shoulder-width grip 3 x 10 reps
  3. Pull ups-narrow grip 3 x 10 reps
  4. Barbbell Bent-over Row 1 x 10

(Use pull down machine if necessary)


  1. Front Squat 3 x 10 reps
  2. Squat 3 x 10 reps
  3. Sumo Squat 3 x 10 reps
  4. Lever Leg Extension 1 x 10 reps
  5. Crunches x 3
  6. Standing Calf Raise x 3 reps

Legs 2 (Hamstrings):

  1. Barbell Good Morning 3 x 10 reps
  2. Barbbell Stiff Leg Deadlift 3 x 10 reps
  3. Romanian Stiff Leg Deadlift, knees are bent slightly (about 10-20 degrees) 3 x 10 reps
  4. Lever Leg Curls 1 x 10 reps


  1. Barbell Military Press 3 x 10 reps
  2. Barbell Behind Neck Press 3 x 10 reps
  3. Wide Grip Barbell Military Press 3 x 10 reps
  4. Dumbbell Lateral Raise 1 x 10 reps


  1. Barbell Preacher Curl 3 x 10 reps
  2. Barbell Incline Curl 3 x 10 reps
  3. Barbell Curl 3 x 10 reps
  4. Barbell Reverse Curl 1 x 10 reps


  1. Barbell Lying Triceps Extension (Bar “hits” the head) 3 x 10 reps
  2. Barbell Lying Triceps Extension (Bar goes behind the neck) 3 x 10 reps
  3. Barbell Triceps Extension (sitting) 3 x 10 reps
  4. Reverse Grip Triceps Pushdown 1 x 10 reps

Use weights that are about 60% of your one rep max. For example, if your bench pressing one rep max is 100 kg / 220 lbs, perform sets using 60 kg / 130 lbs.

This is how you calculate your one rep max>>

Tempo on movements:

  • Leg, chest, back: 2-0-4
  • Shoulder, biceps, triceps: 2-0-3

The numerical tempo sequences represent: Overcoming load – middle stage  – bringing weight back. For example, while bench pressing: push the bar (2 seconds), bring it down (4 seconds), and don’t stop the movement (0 seconds).

Rest between sets: 60 – 90 seconds

Training schedule is the following:

  • Day 1 Legs
  • Day 2 Chest and Biceps
  • Day 3 Rest
  • Day 4 Leg 2 and Shoulders
  • Day 5 Back and Triceps
  • Day 6 Rest
  • Day 7 Rest

(In the website’s source, Biceps and Triceps are switched out for one another but I think that on a chest day which includes bench pressing, this should not be the case. You shouldn’t do Triceps since bench pressing already strains your Biceps to a great extent.)

The recommended duration of this workout plan is only about 3 – 4 weeks.

When using this workout plan as well as with any other plan, it’s important to keep track of your weights as well as if you managed to complete the sets using clean techniques or not.

Download a workout journal below to keep track on the results.

German Volume Training (GVT) - Super Hard Workout Plan For Muscle Building

A final warning and a word of encouragement from the author of this program:

“This is a brutal program that leads to deep-seated soreness, so let’s do it right. I’ve no doubt in my mind that you’ll grow.”


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