KB GVT Sample – Week 1 / Day 1 (kettlebell lower)

Published 8 days ago • 1 min read

German Volume Training – also known as GVT – has a reputation for adding rapid muscle to lifters.

It’s the fastest way I’ve ever personally added mass in my 30+ years of lifting.

However, for people working out at home and with limited time, it has limitations. It’s typically done with barbell moves and machines that most people don’t have access to or the knowledge/desire to use properly.

That is, until now.

We’ve put a twist on the traditional GVT and slightly tweaked the protocol so you can rapidly add muscle anytime, anywhere, with just a couple of kettlebells.

Here’s a sample from the program:

KB GVT – Week 1 / Day 1 (kettlebell lower)

PART 1

Alternate the following exercises, performing 10 rounds of 5 reps of each movement. The squat reps should be performed at a pace of 4-0-2: 4 seconds to lower, no pause at the bottom, 2 seconds to rise up. Resting 45 seconds between exercises.

1 – Double KB Front Squat – 5 (Women:16k+, Men: 20k+)
2 – Double KB Swing – 5 (Women:12k+, Men: 16k+)

If you only have a single KB, do the following:

1 – KB Goblet Squat – 10 (16k++ women / 24k++ men – go as heavy as you can)
2 – Two-hand KB Swing – 10 (Women:16k++, Men: 24k++ – go as heavy as you can)

Tabata Finisher -Alternate the following exercises for 20 seconds of work, 10 seconds of rest for 8 rounds (4 each) = 4 minutes

1 – Bottom Half Burpee
2 – Push-ups

Learn more and grab the full KB GVT program at the link below:

-> Kettlebell German Volume Training

— Forest and the FVT Team

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