To be honest with you, whenever I was looking for any good plan to follow, what I really hated was not only search for all the stuff around and find out, which of the suggested version of the particular program is the best. But most of all read all the sweet talk around before you can get to the point. Ok, here it is, what I will always present is short description, my experience and program, how it should look like and why.
A little bit from the history: To the best of my knowledge, this training system originated in Germany in the 
mid-’70s and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. A similar protocol was promoted by Vince Gironda in the U.S., but regardless of who actually invented it, it works.
Most of the people even though I do not understand why are stuck by the split training and work out each body part only once a week – such a waste. Everybody should know already by now, bodybuilding split is called for a reason “bodybuilding split”. Why do I mention it? Because you want progress, that is why you are looking for new program on a first place. Your body is incredible machine, if you want to make it grow, get faster, better, you need to HIT THE BODY PARTS MORE THAN ONCE IN A WEEK! Let´s talk about the GVT to get the most of it. All the GVTs around suggest to work each body part 1x a week. Not here.
The basic deal? 10 x 10 for an exercise.
Second thing most of the GVTs out there are forgetting the most important aspect of GVT the speed you need to perform each rep. Which is 2 seconds positive movement and 4 seconds negative. Use your math and you will figure out, its 1 minute of torture for a set. You will get rid of all the glycogen from your muscles. You will squeeze all that stuff out like the lemon for your breakfast tea. That is why GVT is so good in what it does. It is not for weak minds. This hurts, this burns and there is a reward at the end.
Things to remember:
Weight to be used: 50-60% of your 1 rep max or weight for 20 reps to failure for 10×10 exercises
Goal: add some weight every week to enjoy the extra pain.
Rest: 60 seconds max – if you will rest longer, guess what, you cheat only yourself.
Number of Exercises: 1 for 10×10 and one for 3×10 with the classic lazy way
Recommended period to be used a mezzo-cycle: 4-6 weeks would be enough. I personally use this scheme for one week to shock body and get back to full body trainings.
The schedule: 2+1+1+2+1
You can find the scheme at the bottom, just add your 1 RM and you will get the weight you should start with.
Any questions? Contact me.
Enjoy!