5-Day GVT Program radar chart showing Burn, Muscle, Strength, and Grind attributes for the Volume Mastery workout.

Weekly Structure

Day

Exercise

Target

Mon Upper 1 Chest + Back Volume Load

Tue Lower 1 Quad Focus + Strength

Wed

Rest

Rest / Active Recovery

Thu Upper 2 Shoulders + Arms Volume Attack

Fri Lower 2 Hamstrings + Glutes Density

Sat Upper 3 Chest + Back Secondary

Sun

Rest

Full Rest, Earned

Build full-body muscle with high-volume work targeting all major groups. Focused overload, controlled fatigue, faster growth. GVT is brutal but surgical. Stick to the plan — your body will adapt.

Who It’s For

You’re serious about pushing limits, not just showing up. You’re ready to hit the same muscles with massive volume and full commitment. This split is for intermediate lifters chasing visible size and density — not beginners. You will need full gym equipment: barbells, dumbbells, machines, cables.
10x10 isn’t just training — it’s survival.
Every rep forces you to focus, breathe, and stay locked in when your body wants to quit.

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Upper 1: Chest + Back Volume Load

Exercise

Sets

Reps

Focus

Rest

Flat Barbell Bench Press

Main chest overload

60-90 sec

Barbell Row (overhand)

Heavy back thickness

60-90 sec

Dumbbell Flyes

12 - 15

Chest stretch & control

30-45 sec

Lat Pulldown (wide grip)

12 - 15

Lat width & stretch

30-45 sec

Expect 60–75 minutes total.
Classic GVT loading: one push + one pull stacked at 10x10. Finish with strategic accessories for chest and lats.

How to Survive GVT and Grow ▼

Lower 1: Quad Focus + Strength

Exercise

Sets

Reps

Focus

Rest

Barbell Back Squat

Quad strength + depth

90 sec

Dumbbell Walking Lunge

12/leg

Quad pump + stability

60 sec

Leg Extension

12 - 15

Quad isolation burnout

30 sec

Standing Calf Raise

15-20

Full stretch calves

30 sec

Expect 60-75 minutes total.
Heavy squatting under GVT fatigue — pure quad domination.Control your depth. Stay explosive without losing form.

How to Survive GVT and Grow ▼

Upper 2: Shoulders + Arms Volume Attack

Exercise

Sets

Reps

Focus

Rest

Seated Overhead Barbell Press

Overhead strength & delt mass

60 sec

Close-Grip Bench Press

Triceps overload

60 sec

Lateral Raises (Dumbbell)

15 - 20

Shoulder width + shape

30 sec

EZ Bar Curls

12 - 15

Bicep stretch & pump

30 sec

Expect 60-75 minutes total.
‍Shoulders + arms get flooded with tension here. Keep form tight, don’t chase sloppy reps.

How to Survive GVT and Grow ▼

Lower 2: Hamstrings + Glutes Density

Exercise

Sets

Reps

Focus

Rest

Romanian Deadlift (Barbell)

Hamstring stretch & load

90 sec

Bulgarian Split Squats

10/leg

Glute + hamstring burn

60 sec

Seated Leg Curl

12 - 15

Hamstring isolation finisher

30 sec

Seated Calf Raise

15 - 20

Deep calf pump

30 sec

Expect 60-75 minutes total.
RDLs under volume fatigue = hamstring growth unlocked. Keep your back locked tight and hamstrings loaded.

How to Survive GVT and Grow ▼

Upper 3: Chest + Back Secondary

Exercise

Sets

Reps

Focus

Rest

Incline Barbell Press (~30°)

Upper chest bias

60 sec

Dumbbell Chest-Supported Row

Mid-back thickness

60 sec

Cable Crossovers

12 - 15

Chest stretch & squeeze

30 sec

Cable Straight-Arm Pulldown

12 - 15

Lat isolation

30 sec

Expect 60–75 minutes total.
‍Built for back thickness. You'll row heavy, squeeze harder, and leave your back fully stretched and thick.

How to Survive GVT and Grow ▼

Optional Core Finisher

Exercise

Sets

Reps

Focus

Rest

Hanging Knee Raise

12 - 15

Lower abs, control

30 sec

Cable Crunch

15 – 20

Upper abs, squeeze

30 sec

Side Plank

30sec/side

Full core tension

30–45 sec

Core finishers don’t need to be long.This one hits upper, lower, and deep core — all in under 10 minutes.

This split isn’t designed for comfort.
It’s designed to make you grow, build real density, and sharpen discipline.
Recover hard. Eat right.
Show up ready every session — and your body won’t have a choice but to adapt.You don’t guess your way through GVT.

GYM

Programs

Weekly Structure

Who It’s For

Upper 1: Chest + Back Volume Load

Lower 1: Quad Focus + Strength

Upper 2: Shoulders + Arms Volume Attack

Lower 2: Hamstrings + Glutes Density

Upper 3: Chest + Back Secondary

Optional Core Finisher