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