My original HIIB eBooks made such an impact on the training world that I wanted to create something even more unique, that delivers better results in even less time. So I incorporated one of my favorite mass-building routines, “German Volume Training,” into the flow of the HIIB style. After a few weeks of testing these workouts, I realized that I had put together something seriously awesome. These workouts are not only crazy efficient, they are also genuinely enjoyable!
Every single workout has an emphasis for the day, and the main lifts will add to 100 reps total each time (following traditional GVT protocol). These will not be easy. You will be sore. However, you'll also be in and out of the gym faster than you ever have before, you'll see better results, and you'll actually have fun with your training. After one month of this, I guarantee your approach to fitness will never be the same.
If you’re new to the HIIB (high intensity interval bodybuilding) style, I recommend starting with the HIIB Volume 1 book before doing something like this. The amount of volume in this book should be for advanced athletes who are use to high volume.
15/12 Cal Assault Bike (Or machine available)
10 DB Flat Bench Press 70/45s+
10 Strict Pull-Ups
Rest 90sec. After each Round
8-10 DB Incline Bench Press (Heavy as possible)
8-10 DB Incline Bent Over Rows (Heavy as possible. 2 DBs in hand)
Rest 90sec. After Each Set