German Volume KB Training, Upper Body Day, Week 1 (sample workout)

The more training volume you do, the more muscle you can grow – assuming you don’t exceed your ability to recover.

So, if your primary focus is building muscle, your training should be structured to gradually perform more volume each workout week, month, etc.

This way, you can keep progressively overloading your body, cause adaption .. and build bigger muscles!

In my new 42 Day – German Volume Kettlebell Training training program, this is exactly how the program is structured.

Each workout builds on the last to help you get a little better and stronger and more muscular each day.

We take the famous German Volume Training protocol, and make some small adaptions so that it works perfectly with kettlebells.

This way you can build strength and muscle any time, any place with just a couple of kettlebells.

Check out a sample workout from week 1 below:


German Volume KB Training, Upper Body Day, Week 1 (sample workout)

(Video demos, recommended weights, and daily coaching are included in the full program.)

1 – Alternate the following exercises, performing 10 rounds of 5 reps of each movement.  The reps should be performed at a pace of 4-0-2: 4 seconds to raise arms/press, no pause at the contraction point, 2 seconds to return to start. Rest 45 seconds between exercises:

— Double KB Gorilla Rows – 5
— Double KB Shoulder Press – 5

If you only have a single KB do the following:

— 1-Arm Gorilla Row – 5
— 1-Arm KB Shoulder Press – 5

2 – Tabata Finisher – Alternate the following exercises for 20 seconds of work, 10 seconds of rest for 8 rounds (4 each):

— Kneel Squat Jump
— Mountain Climber


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

It’s the fastest way I’ve ever added mass in my 25+ year lifting career.

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

That is, until now.

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

We are looking for men and women who are serious about adding strength and muscle, who want to challenge themselves, and are serious about making rapid progress towards their fitness goals.

If you can commit to three to four, 20-30 minute workouts per week for the next 42 days …

If you can follow our meal plan that shows you how and what to eat …

And if you are serious about making this happen …

Fill out the short application here, and we’ll message you with details.

Look forward to connecting!

– Forest and the FVT Team

One thought on “German Volume KB Training, Upper Body Day, Week 1 (sample workout)

Leave a Reply

Your email address will not be published. Required fields are marked *