German Volume Training (GVT)
Charles Poliquin's German Volume Training. The defining feature: 10×10 on two antagonist exercises supersetted (A1/A2) at 60% of your 1RM, 90 seconds rest between each. Do not increase the weight until you can complete all 100 reps with the same load. Accessories: 3×10–15, 60s rest, also supersetted. Results typically arrive in 6–8 weeks.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
German Volume Training (GVT) — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Workout A — Chest & Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell)superset A | 10×10 @ 60% | 1:30 |
| Chin Upsuperset A | 10×10 @ 60% | 1:30 |
| Chest Fly (Dumbbell)superset B | 3×12–15 | 1:00 |
| Dumbbell Rowsuperset B | 3×12–15 | 1:00 |
Workout A — Chest & Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell)superset A | 10×10 @ 60% | 1:30 |
| Chin Upsuperset A | 10×10 @ 60% | 1:30 |
| Chest Fly (Dumbbell)superset B | 3×12–15 | 1:00 |
| Dumbbell Rowsuperset B | 3×12–15 | 1:00 |
Workout B — Legs & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell)superset A | 10×10 @ 60% | 1:30 |
| Lying Leg Curl (Machine)superset A | 10×10 @ 60% | 1:30 |
| Hanging Leg Raisesuperset B | 3×15 | 1:00 |
| Cable Crunchsuperset B | 3×15–20 | 1:00 |
Workout B — Legs & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell)superset A | 10×10 @ 60% | 1:30 |
| Lying Leg Curl (Machine)superset A | 10×10 @ 60% | 1:30 |
| Hanging Leg Raisesuperset B | 3×15 | 1:00 |
| Cable Crunchsuperset B | 3×15–20 | 1:00 |
Source: Charles Poliquin — "German Volume Training", T-Nation
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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