Health & Wellness Blog

Program of the Month – October

October Program of the Month is brought to you by Performance Coach Mark Vaiao!

German Volume Training – Program Outline

German Volume Training(GVT) works by severely stressing the muscle fibres. In response to the extreme stress applied by 10 working sets. GVT is brutally hard but the results speak for themselves and make your hard work all worth it! It’s simple, but the effectiveness of this program is undeniable.

I have chosen the big ‘bang for buck exercises’ for each muscle group. Large compound movements for

multiple sets, You cannot beat deadlifts and squats plus they are associated with greater production of

anabolic hormones which will lead to fat loss and muscle growth. From here you perform 10 sets of 10 reps with a load around 60% of your 1RM. Rest is limited to 60 seconds between sets. Each 60-second break will begin to feel shorter and shorter, and don’t be surprised if by the end you’ve developed a grudge against me!

Don’t let fear hold you back but instead be motivated by the results this program can deliver.

The Schedule

There are 3 weights training days prescribed.


Program 1 Quad and push-movement focus(Squat)

Program 2 Anterior and core focus(Bench)

Program 3 Posterior chain and pull-movement focus(Deadlift)

If you need further assistance please contact me or one of the awesome coaches. For a more personalised program for your heath and fitness goals don’t hesitate to contact me.

Healthy Regards,


If you have any questions, feel free to contact Mark.

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