German Volume Training [GVT] Spreadsheet

Day 1 Chest & Back

Exercise Weight Reps<12 1RM 6RM 10 RM

A1 Bench Press 405 5 455.670567 392.3324 341.7529
A2 Lat Pulldowns 210 5 236.273627 203.4316 177.2052
B1 Dumbbell Flyes 80 5 90.0090009 77.49775 67.50675
B2 Barbell Rows 185 5 208.145815 179.2135 156.1094

Week 1
Weight to use Sets Reps Tempo Rest Interval
A1 250.6188 10 10 40x0 90 Seconds
A2 129.9505 10 10 40x0 90 Seconds
B1 49.50495 3 12 3020 60 Seconds
B2 114.4802 3 12 3020 60 Seconds
Week 2
Weight to use Sets Reps Tempo Rest Interval
A1 263.1498 10 10 40x0 90 Seconds
A2 136.448 10 10 40x0 90 Seconds
B1 54.50495 3 12 3020 60 Seconds
B2 120.2042 3 12 3020 60 Seconds
Week 3
Weight to use Sets Reps Tempo Rest Interval
A1 276.3072 10 10 40x0 90 Seconds
A2 143.2704 10 10 40x0 90 Seconds
B1 57.2302 3 12 3020 60 Seconds
B2 126.2144 3 12 3020 60 Seconds

Day 2 Legs & Abs

Exercise Weight Reps<12 1RM 6RM 10 RM

A1 Barbell Squats 315 5 354.410441 305.1474 265.8078
A2 Lying Leg Curls 160 5 180.018002 154.9955 135.0135
B1 Weighted Situps 40 5 45.0045005 38.74887 33.75338
B2 Calf Raises 180 5 202.520252 174.3699 151.8902

Week 1
Weight to use Sets Reps Tempo Rest Interval
A1 194.9257 10 10 4020 90 Seconds
A2 99.0099 10 10 4020 90 Seconds
B1 24.75248 3 12 2020 60 Seconds
B2 131.6382 3 12 2020 60 Seconds
Week 2
Weight to use Sets Reps Tempo Rest Interval
A1 204.672 10 10 4020 90 Seconds
A2 103.9604 10 10 4020 90 Seconds
B1 25.9901 3 12 2020 60 Seconds
B2 138.2201 3 12 2020 60 Seconds
Week 3
Weight to use Sets Reps Tempo Rest Interval
A1 214.9056 10 10 4020 90 Seconds
A2 109.1584 10 10 4020 90 Seconds
B1 27.2896 3 12 2020 60 Seconds
B2 145.1311 3 12 2020 60 Seconds

Day 3 Rest
Day 4 Arms & Shoulders

Exercise Weight Reps<12 1RM 6RM 10 RM

A1 Shoulder Press 135 5 151.890189 130.7775 113.9176
A2 Lateral Raises 50 5 56.2556256 48.43609 42.19172
B1 Skullcrushers 80 5 90.0090009 77.49775 67.50675
B2 Barbell Curls 100 5 112.511251 96.87219 84.38344

Week 1
Weight to use Sets Reps Tempo Rest Interval
A1 83.5396 10 10 40x0 90 Seconds
A2 30.94059 10 10 40x0 90 Seconds
B1 49.50495 3 12 20x0 60 Seconds
B2 61.88119 3 12 20x0 60 Seconds
Week 2
Weight to use Sets Reps Tempo Rest Interval
A1 87.71658 10 10 40x0 90 Seconds
A2 32.48762 10 10 40x0 90 Seconds
B1 51.9802 3 12 20x0 60 Seconds
B2 64.97525 3 12 20x0 60 Seconds
Week 3
Weight to use Sets Reps Tempo Rest Interval
A1 92.10241 10 10 40x0 90 Seconds
A2 34.112 10 10 40x0 90 Seconds
B1 54.57921 3 12 20x0 60 Seconds
B2 68.22401 3 12 20x0 60 Seconds
Day 5 Rest
 Formulas are set for 5% increments each week. Starting values based on

12 RM
296.1859
153.5779
58.50585
135.2948

Week 4
Weight to use Sets Reps Tempo Rest Interval
290.1226 10 10 40x0 90 Seconds
150.4339 10 10 40x0 90 Seconds
60.09171 3 12 3020 60 Seconds
132.5251 3 12 3020 60 Seconds
Week 5
Weight to use Sets Reps Tempo Rest Interval
304.6287 10 10 40x0 90 Seconds
157.9556 10 10 40x0 90 Seconds
63.09629 3 12 3020 60 Seconds
139.1514 3 12 3020 60 Seconds
Week 6
Weight to use Sets Reps Tempo Rest Interval
319.8602 10 10 40x0 90 Seconds
165.8534 10 10 40x0 90 Seconds
66.25111 3 12 3020 60 Seconds
146.109 3 12 3020 60 Seconds

12 RM
230.3668
117.0117
29.25293
131.6382

Week 4
Weight to use Sets Reps Tempo Rest Interval
225.6509 10 10 4020 90 Seconds
 114.6163 10 10 4020 90 Seconds
28.65408 3 12 2020 60 Seconds
152.3876 3 12 2020 60 Seconds
Week 5
Weight to use Sets Reps Tempo Rest Interval
236.9335 10 10 4020 90 Seconds
120.3472 10 10 4020 90 Seconds
30.08679 3 12 2020 60 Seconds
160.007 3 12 2020 60 Seconds
Week 6
Weight to use Sets Reps Tempo Rest Interval
248.7801 10 10 4020 90 Seconds
126.3645 10 10 4020 90 Seconds
31.59113 3 12 2020 60 Seconds
168.0074 3 12 2020 60 Seconds

12 RM
98.72862
36.56616
58.50585
73.13231

Week 4
Weight to use Sets Reps Tempo Rest Interval
96.70753 10 10 40x0 90 Seconds
39.112 10 10 40x0 90 Seconds
59.57921 3 12 20x0 60 Seconds
73.22401 3 12 20x0 60 Seconds
Week 5
Weight to use Sets Reps Tempo Rest Interval
101.5429 10 10 40x0 90 Seconds
41.06761 10 10 40x0 90 Seconds
62.55817 3 12 20x0 60 Seconds
76.88521 3 12 20x0 60 Seconds
Week 6
Weight to use Sets Reps Tempo Rest Interval
106.6201 10 10 40x0 90 Seconds
43.12099 10 10 40x0 90 Seconds
65.68608 3 12 20x0 60 Seconds
80.72947 3 12 20x0 60 Seconds
week. Starting values based on 55% of your one rep max.