Monday: Chest and Back

A-1: Bench Press
A-2: Bent-over row

Wednesday: Shoulders and Abs

A-1: Military Press
A-2: Pull-up
B-1: Weight sit-up (just three sets)
B-2: Hanging leg raise (just three sets)

Friday: Legs

A-1: Barbell Squat
A-2: Stiff Legged Deadlift
B-1: Calf Raises (three sets)


Unless indicated otherwise, you'll be doing ten sets on all of the exercises. Each workout contains a pair of antagonistic muscle groups. This is an effective way to train for time management and strength. While you're training one group, the other one is getting a break.

Take two-minute breaks in between each set. In other words, do a set of A-1, wait two minutes and do a set of A-2. Then wait another two minutes and do a set of A-1 and so forth. Keep going back and forth until you've performed ten sets on each exercise.

The outlined program is appropriate for all muscle fiber types. What will be different is the amount of reps you do. If you're fast twitch dominant, then keep the reps between three and five. If you're slow twitch dominant, then keep the rep range between ten and twelve.

I recommend that you start with the lower end of the rep range and work up to the higher end. For example, if you're fast twitch dominant, start off doing 10 x 3 with 80% of your one rep max. When you can do 10 x 3, work on doing 10 x 4 with the same weight. When you can do 10 x 4, work on doing 10 x 5 with the same weight. When you can do 10 x 5, increase the weight by 5% and start back at 10 x 3.

This cycling will keep things interesting and allow you to benefit from GVT longer. On the auxiliary sets, follow the same rep scheme recommendations for your muscle fiber type. Just limit the sets to three as indicated.

incognito skrev:jo, jeg synes dag 3 ser meget vildere ud end de andre. IMHO burde det omfordeles lidt, enten ved at indføre endnu en dag, så squat og dødløft kunne blive skilt ad, eller flytte enten squat eller dødløft hen til en anden dag.

incognito skrev:jeg så faktisk ikke at det var stiff-legged

Under alle omstændigheder skal man vel gøre sig det klart at over og underkrop ikke doseres ligeligt med sådan et program, men hvis det ikke er hensigten så er det jo fint nok.