T Nation

Modified Advanced GVT

Planning to start a 6 week cycle of advanced GVT for mass and strength… i plan to do:
-TUESDAY
BENCH PRESS 10X5 @ 70% 1RM
DB ROWS 5X5
FARMERS WALK 2 X 30"

THURSDAY
TRAP BAR DL 10X5 @70% 1RM
WEIGHED PULL UPS 5X5
FARMERS WALK 2 X 30"

SATURDAY
PUSH PRESS 10X5 @70% 1RM
DB ROWS 5X5
FARMERS WALK 2 X 30"

WEEK TWO WILL ADD 5% TO EACH LIFT AND DO 10X4
WEEK THREE ADD 5% MORE AND DO 10X3
WEEK FOUR 10X5 AT WEEK 2 WEIGHTS
WEEK FIVE 10X4 AT WEEK 3 WEIGHTS
WEEK SIX 10X3 AT 5% MORE THAN WEEK 5 WEIGHTS

I changed the program to fit my schedule and the lifts I want to improve the most! I choosed TrapBarDL as its a mix between regular dl and squats plus it would help easier to recover instead of having 2 leg days.
Farmers walk are mostly for trap size and some extra leg work! Of course coupled with a bulking diet! And some easy 5x5 neutral close grip pullups superset with easy 5x5 close grip push ups on off days just to being active and get some more arm work! Sundays completely off!

I did several weeks at 10x10 and I really enjoyed it. Put some good size on my legs too.

I can barely walk after the trap bar deadlift workout… glutes are super sore and harmstrings too… lets not talk about traps🔥 really enjoying it so far… looking forward to push press tomorrow!

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