Tis’ the season for mass! There’s no need for just adding a few pounds and calling it a “good offseason”. No, you need to go all out, and gain some serious mass. Your offseason routine probably looks like this: 5 days, train each muscle once, work arms twice, and rest on the weekend. That method may work for some, but people are beginning to realize that the all too typical 5-day split is a thing of the past. It’s time for some hybrid training, AX style!

A quick tidbit on hybrid training. Basically, it’s a cross breed of training styles that are meshed together for an epic workout regimen. Hybrid training allows for things to come together, and become epic awesomeness. Think peanut butter and jelly awesome! Now, let’s check out a little background on GVT

A quick look at GVT tells us that the basic premise is to use one exercise per body part. The larger body parts will be worked for 10 sets and 10 reps. You are supposed to start by using 50-60% of your 1RM and building up from there. So, as you progress week to week, you can add 5% to your weights to see what is most comfortable. They key is to be able to complete all 10 sets and 10 reps within those sets. The smaller body parts will receive 3 to 6 sets at 10 or so reps apiece. Your rest periods for the program should be 60 seconds and some push it to 90 seconds. The program also calls for some accessory lifts for various body parts. The program is usually setup on a 3-day split, sometimes a 4-day split.

Alright, so I promised an epic hybrid, so here it comes! The goal of GVT is volume while adding lean muscle mass. The plus side is that the volume is high, yet intensity remains low. This means that an additional portion of torture is a must! So, it’s time to bring in some additional beef to this program.

Welcome to the AX GVT Hybrid!

Monday

Push (Quads, Pecs, Delts, Tri’s)
Squats
Sets: 3
Reps: 4-6
Rest: 120-180

Leg Press
Sets: 3
Reps: 6-8
Rest: 120

Incline Barbell Bench
Sets: 3
Reps: 4-6
Rest: 120-180

Flat Dumbbell Bench Press
Sets: 3
Reps: 6-8
Rest: 120

Seated Dumbbell Military Press
Sets: 3
Reps: 6-8
Rest: 120

Flat Close-Grip Barbell Bench Press
Sets: 3
Reps: 6-8
Rest: 120

Tuesday

Pull (Lats, Hams, Bi’s)
Reverse Grip (Palms face out) Barbell Rows
Sets: 3
Reps: 4-6
Rest: 120-180

Weighted Pullups
Sets: 3
Reps: 6-8
Rest: 120

Good Mornings
Sets: 3
Reps: 6-8
Rest: 120

Leg Curls
Sets: 3
Reps: 6-8
Rest: 120

Drag Curls
Grab bar as you would for a barbell curl. Lean forward slightly, and pull straight up your body as high as you can. This would look like you stood nearly upright trying to perform a barbell row. Focus on squeezing biceps, rear delts, and lats.
Sets: 3
Reps: 4-6
Rest: 120-180

Hammer Curls
Sets: 3
Reps: 6-8
Rest: 120

Wednesday

Rest Day
You can perform cardio on this day if you choose, but keep it very light.

Thursday

Chest & Back
Incline Barbell Bench Press
Sets: 10
Reps: 10
Rest: 60

Barbell Rows
Sets: 10
Reps: 10
Rest: 60

Flat Dumbbell Bench Press
Sets: 3
Reps: 10
Rest: 60

1-Arm Rows
Sets: 3
Reps: 10
Rest: 60

Friday

Legs
Squats/Deadlifts (Alternate week by week)
Sets: 10
Reps: 10
Rest: 60

Stiff-Legged Deadlifts
Sets: 10
Reps: 10
Rest: 60

Front Squats
Sets: 3
Reps: 10
Rest: 60

Leg Curls
Sets: 3
Reps: 10
Rest: 60

Saturday
Shoulders & Arms
Seated Military Press
Sets: 10
Reps: 10
Rest: 60

Dumbbell Upright Rows
Tip: Start with dumbbells touching in front of you, and bring up and out in a V Shape
Sets: 3
Reps: 10
Rest: 60

Barbell Curls & Weighted Dips (Superset)
Sets: 10
Reps: 10
Rest: 60

Sunday

REST

This program is intense, so be sure that the big lifting is complemented with big eating. It would be best to eat an additional 100 to 200 calories each day. These intense sessions would also benefit from a shake during your workout. So, try adding 1-2 Scoops of AX AXcell and 25-50 grams of carbs (Waxy-Maize or Maltodextrin) with water, and sip during your workout.