The default option appears to be allowing for rest between all sets, but the “true” superset option is also available to you. For example: perform A1, perform A2, then rest the specified time x 2 before beginning the next A superset. If you choose this option, double the rest time between sets. Optional: If you want to perform A1 and A2 with no rest in between (i.e. There are four exercises per workout, broken into two groups: A and B.Ī and B represent superset groups: you will perform exercise A1, rest the specified time, perform exercise A2, rest the specified time, and so on, until 10 sets of A1 and A2 have been completed. A Exercises, B Exercises, and Rest Between Sets In this way, each week looks a little bit different than the week before it due to the 5 day cycles. To give you an idea of the training sequence, here is what phase 1, week 1 looks like:ĭay 1 of week 2 is a rest day, as a rest day follows the legs & abs workout.
The same general schedule is used for both phases. "Bent Knee Deadlifts," as far as I can tell, are simply conventional stance deadlifts. the infamous 10 sets of 10 reps used during phase 1. Fewer total reps are programmed here, opting for 10 sets of 6 reps for “A” exercises vs. Phase 2 uses the same muscle group split, but with different exercises, tempos, and rep schemes. Also, the BarBend article lists "Seated Dumbbell Lateral Raises" as the B2, while the Strength Sensei article lists "Wrist Curls." Again, your choice.Īfter the first four weeks are completed, phase 2 begins. The BarBend article lists "Incline DB Hammer Curls" as the B2 exercise, while the Strength Sensei article lists "DB Hammer Curls." You can decide for yourself. The BarBend article differs a bit from the Strength Sensei article a bit here. This phase features the infamous 10x10 GVT rep scheme. These three workouts will collectively be run 5 days per week, meaning each week will look a little bit different than the week prior. Phase 1 lasts for four weeks and consists of three workouts.
Utilizing only phase 1 would result in this being a 4 week training program, while running both phases will extend the total length of the program to 7 weeks. GVT consists of two primary phases aptly named “Phase 1” and “Phase 2.”
#Rest time between deadlift sets free
I’m just letting you know where the inputs for the spreadsheet came from – feel free to make any modifications you see fit. I’m not here to argue about what is the “correct” or “true” version of the routine. There are other versions of GVT available, including versions of the program shared by Charles Poliquin himself ( like this one from 2014). The version described here is aligned with the version shared by (in partnership with Charles Poliquin) in 2018 and by Charles Poliquin himself in 2015 (“German Volume Training Revisited and Expanded”). Like Vince Gironda’s 8x8 Workout, the GVT routine can be found in many different iterations around the web. German Volume Training (GVT) Program Spreadsheet | Overview: 10x10 German Volume Training (GVT) Regarding Different Versions of GVT Program shared by and BarBend, template spreadsheet by Lift Vault. German Volume Training (GVT) Template Spreadsheet