German Volume Basterdization

Plan Details

The German Volume Basterdization routine by pcpartlist is a 6 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Took this from a combination of GVT, 5x5, and PPL. I love the feeling of GVT, the isolation of PPL, ... Read More

Took this from a combination of GVT, 5x5, and PPL. I love the feeling of GVT, the isolation of PPL, and the heavy weight of 5x5. Having more than one rest day a week seems wasteful to me since I feel fine after most days and with PPL isolation there's always some part of my body I can work. The way I built this is taking the basic GVT program (3x a week) and combining it with a PPL split, filling the rest of the days with 5x5 style training. It breaks down to 3 days of 5x5 training at the beginning (MTW) followed by 3 days of GVTesque training. Sunday is your one rest day. The first three days are standard workouts. Compound movements are 2 warmup sets at around 60% and 75% of your 1rm followed by 3 at around 85% for 5 reps. Then isolation work 3x12 or 3x12. Ending with some kind of ab work on leg/pull days, and some kind of grip+ab work on push days. The last three days are 10x10 for the main compound moves at a 40X0 pace (4 seconds down, immediate explosive upwards, repeat) followed by 3-5 accessory exercises and then some ab work.