Takingstock Health & Fitness
Strength & Conditioning, Bodybuilding
Coach
Nick Stock
German Volume Training.
Beginners guide to GVT, focusing on core movements and exercise to build muscle, and develop muscular endurance and asethics.
Singular day split with rest days.
Features5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Full gym set up - Barbells // Dumbbells // cable machines // benches and fixed machines
Sample Week
Week 1 of 12-week program
Sunday
Back/Shoulder GVT
A
Incline DB Row
10 x 10 @ 55 %
B
DB Shoulder Press
10 x 10 @ 55 %
C1
T3 Raise
3 x 15 @ 30 %
C2
DB Lateral Raise
3 x 25 @ 25 %
Monday
Leg GVT
A
Back Squat
10 x 10 @ 55 %
B
Stiff Leg Deadlift
10 x 10 @ 55 %
C1
Leg Extension
3 x 15 @ 30 %
C2
Lying Leg Curl
3 x 15 @ 30 %
Tuesday
Chest GVT
A
DB Bench Press
10 x 10 @ 55 %
B
DB Chest Fly
10 x 10 @ 55 %
C1
Crossovers
3 x 15 @ 30 %
C2
Push-Up
3 x 15
Wednesday
Recovery
A
Treadmill Work
Thursday
Arms GVT
A1
Seated Incline DB Curls
10 x 10 @ 55 %
A2
DB Incline Bench Kick Backs
10 x 10 @ 55 %
B1
DB Shrug
3 x 15 @ 30 %
B2
Bat Wings
3 x 15
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