🧙🏽‍♂️ Training Philosophy

• High volume
• Extraordinary stress and hypertrophy
• Train each body part every 4-5 days
• Only the last 3 sets should be difficult

📅 Schedule

• Day 1: Chest & Back
• Day 2: Legs & Abs
• Day 3: Rest
• Day 4: Arms & Shoulders
• Day 5: Rest
• Repeat

🏋🏽‍♂️ Workout

There are many exercise combinations for the GVT workout. The core concepts are:

• 10 sets of 10 reps on all major exercises.
• Rest for 60 seconds in between sets.
• Target muscles from different angles.
• Typically 4 exercises per workout.
• Alternate antagonistic muscles during workout.

Chest & Back

Exercise A	Exercise B	Sets	Reps
Flat Bench Press	Incline Bench Press	10	10
Lat Pulldown	Pull-up	10	10
Dumbell Flys	Cable Flys	3	8
Barbell Row	Face Pull	3	8

Legs & Abs

Exercise A	Exercise B	Sets	Reps
Squat	Front Squat	10	10
Lunge	Leg Curl	10	10
Calf Raise	Seated Calf Raise	10	10
Plank	Leg Raise	3	8

Arms & Shoulders

Exercise A	Exercise B	Sets	Reps
Shoulder Press	Lateral Raise	10	10
Barbell Curl	Dumbbell Curl	10	10
Close-grip Bench Press	Tricep Extensions	10	10
Hammer Curl	Zottman Curl	3	8

📈 Progression

After successfully completing 10×10 on an exercise, increase the weight by 5% for the next workout.