Does anybody have a 3 day split gvt routine that I can use for max hypertrophy for 3 weeks with massive eating approx 3200 cal @ 160lbs.
The original GVT was 3 days as follows. Day 1. Decline D/b presses, Chins (palms facing) 10x10 supersetted with 90secs between ie presss then rest then chin 4-0-2 tempo. Then incline flyes s/setted with 1 arm db rows with 60secs between 3 sets 10-12reps 3-0-2.
Day2 Back Squatts + Lying leg curls 10x10. 4-0-2. Then incline crunch+seated calf raises 3x15-20 2-0-2.
Day3. Dips + incline curls 10x10 4-0-2. Then bent over d/b lateral raises+ seated d/b raises 3x10-12.
Hope you can follow that and good luck let me know how you get on. I,m going to give it a go again soon but will do more in 5-6 reps range.