Modified GVT

Perform For Sport

General Fitness, Bodybuilding, Strength & Conditioning
Coaches
Adam Robinson and Damon Artiss

Originally used to help bodybuilders gain lean muscle over the course of 10-12 weeks, German Volume Training has been a popular training method for years in various settings.

10 sets of 10 reps not only provides high volume of repeated efforts to all muscle groups but the fact it usually involves tempo as well, it can really help aid quick muscular adaptation.

ISC's modified GVT programme provides an ideal platform to build lean muscle, but also work on some 'work capacity' due to the rest periods given and the nature of the super sets with no tempo given.

Build muscle

Improve work capacity

Increase strength

A change of training focus

A great programme for those looking to build some lean muscle but build up a sweat and work hard in the process.

The programme is a little bit different and the feeling you get upon finishing a session is quite addictive!

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INCREASE MUSCLE MASS
With the high training volume on each lift the programme is a great tool too keep the muscles working for an period of time, maximising their exposure to load. This can have a really positive impact on improving and increasing muscle tissue.
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IMPROVE WORK CAPACITY
This programme is tough! Though the benefits are great, each set and rep requires maximum concentration and commitment due to the high volume and short rest periods. Once completed though you will feel fitter, stronger and a great sense of accomplishment!
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Online S&C
All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are training.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbells or Kettlebells // Resistance Bands
Recommended
Mini-Bands // GHD
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10

B

Welcome Message - Modified GVT

1 x 1

C1

Back Squat (ISC)

10 x 10 @ 50 %

C2

Barbell RDL (ISC)

10 x 10

D1

Tall Kneeling Pallof Press (ISC)

3 x 10

D2

Hollow Body Hold (ISC)

3 x 30

D3

Prone Swimmers (ISC)

3 x 12

Tuesday
Week 1 Day 2

Prep

A

ISC Mobility Circuit 2

Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10

B1

Bench Press (ISC)

10 x 10 @ 50 %

B2

Supinated Barbell Bent Over Row (ISC)

10 x 10

C1

Arabesque

3 x 12

C2

Pallof Circles (ISC)

3 x 10

C3

Hanging Leg Raise (ISC)

3 x 10

Thursday
Week 1 Day 3

Prep

A

ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10

B1

Barbell Split Squat (ISC)

10 x 10

B2

GHD Hip Extension (ISC)

10 x 25

C1

Scap Wall Slide

3 x 10

C2

Banded YTW's (ISC)

3 x 6

C3

Superman Walkout (ISC)

3 x 8

Saturday
Week 1 Day 4

Prep

A

ISC Mobility Circuit 3

Couch Stretch x 1 Minute (Each Side) Pigeon Stretch x 1 Minute (Each Side) Cat Stretch x 12 Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Downward Dog to Cobra x 10 Prone Scorpion x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Squat to Stand x 12 Hamstring Walkout x 10

B1

Barbell Shoulder Press (ISC)

10 x 10

B2

Pull Up (ISC)

10 x 10

C1

Multiplanar Arabesque Reaches (ISC)

3 x 3

C2

Sit Out (ISC)

3 x 12

C3

Suitcase Hold (ISC)

3 x 0:30

Coaches
coach-avatar Adam Robinson

Having graduated from Brunel University Adam has spent the last decade working as a S&C coach within sport. Having had previous roles in the LTA, Adam is currently the Head Strength & Conditioning Coach at Ipswich Basketball Academy and has previously worked within the GB set up. Adam helped set up ISC Gym in 2013 before taking sole ownership in 2019.

coach-avatar Damon Artiss

Damon graduated from the University of Suffolk in 2017 before completing his MSc in Strength & Conditioning in 2018. Since then Damon has worked full time as a S&C coach and fully qualified personal trainer, having held roles at Ipswich Town Football Club. Damon joined the ISC Gym team in 2018 and has become an integral part of its growth and development.

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A muscle building programme with a difference

If you fancy changing your training up but still want to increase muscle and strength, this programme could be for you. A tough variation of the popular 10x10 training method designed to help improve 'work capacity' as well as increase strength.

Get Modified GVT
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Modified GVT