Uploaded by Nokeya 99

gvt-powerbuilding compress

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Posted this a while ago in another training thread but it was late - so I'm
reposting.
Finally posting my Powerbuilding/GVT Hybrid for future reference. Love this
program but it's really rough on the body after a while. It's based off
of /u/SwoleTide 's original GVT post, found
here: https://www.reddit.com/r/steroids/comments/4m13zv/training_chat/d3rpd8
j/
Note that I'd also take rest days as needed in addition to the prescribed rests,
again, the program is fairly taxing.
10x10 - 3:0:1 tempo (3 sec negative each rep) - 1:30 min rest between
Everything else - no particular tempo - 1 min rest between
*** = Tempo is optional
Day 1 - Shoulders & Bis & Abs
Seated DB OHP - 10x10
Rear Delt Flye Variation 1 - 4x12
DB Lateral Raise - 5-6x12, last 2 sets run the rack.
Rear Delt Flye Variation 2 - 4xFail, dropset final set
DB Incline Curl - 10x10
Hammer Curls - 5x12
Forearm Curls - 5xFailure
Decline Weighted Situps - 3-5x12
Hanging Leg Raises - 3-5x12
JackKnife Situps - 3-5x12
DB Side Bends - 3-5xFailure
Day 2 - Legs
Back Squat - 3x3-5, 3x8-10
RDL - 5x8-10, heavy but controlled
Leg Ext - 5x12
Leg curls - 5x12
Calve Raises - 5x15 or Failure
Day 3 - Off
Day 4 - Chest & Tris & Abs
Incline DB - 10x10
Close Grip Bench SS w/ Pec Flies - 10x10 (Superset is optional, both exercises are
mandatory)
Decline Bench - 5x12
Rope Pull Down - 5x12
Cable Overhead Tricep Extensions - 5xFailure
Push ups - 5xFailure
Decline Weighted Situps - 3-5x12
Hanging Leg Raises - 3-5x12
JackKnife Situps - 3-5x12
DB Side Bends - 3-5xFailure
Day 5 - Back & Traps
Lat Pull Down - 10x10
Cable Rows - 10x10
T-Bar Rows - 5x12
Dumbbell Pullover - 5x12
Shrugs - 5x12 or Failure
Lat Pushdowns - 5xFailure
Day 6 - Deadlift & Squats
Deadlifts - either 3x4 + heavy double OR Mag/Ort Deadlift Program
Front Squat - 5x6-8 Heavy ATG
Calves - 5x15 or Failure
Abs are optional. Would not recommend attempting abs if you run Mag/Ort DL.
Day 7 - Heavy Chest & Calves
BB Bench - 3x4, 2x6-8 OR powerlifting bench program of choice. I like Ogus 7/5/3.
DB Bench - 5x10-12
Incline Chest Press - 5x12
Pushups - 5xFailure
Calves - 5xFailure
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