Bariatric Volume Training (BVT) Sample Workout
Guidelines:
- Frequency: 3-4 days per week (Full-body or Upper/Lower Split)
- Volume: 5 sets of 10 reps for primary exercises, 3 sets of 12-15 reps for secondary exercises
- Rest: 45-60 seconds between sets
- Tempo: Controlled (2 seconds down, 1 second up)
- Weight: Start very light (20-30% of 1RM) and progress gradually
- Cardio: Low-impact cardio (e.g., walking, swimming, or cycling) for 15-20 minutes post-workout
Sample Workout Routine
Day 1: Upper Body Strength
- Seated Machine Chest Press – 5×10
- Lat Pulldown (or Assisted Pull-ups) – 5×10
- Seated Shoulder Press (Machine or Dumbbells) – 3×12-15
- Cable Rows (or Resistance Band Rows) – 3×12-15
- Bicep Curls (Dumbbells or Cable) – 3×12-15
- Triceps Rope Pushdown (or Dips on Bench) – 3×12-15
Day 2: Lower Body Strength
- Leg Press (or Bodyweight Squats) – 5×10
- Seated Hamstring Curls – 5×10
- Seated Leg Extensions – 3×12-15
- Glute Bridges (or Hip Thrusts with Band) – 3×12-15
- Calf Raises (Seated or Standing) – 3×15-20
Day 3: Active Recovery / Cardio & Core
- Walking (30-45 mins), Swimming (20-30 mins) or Cycling (20-30 mins)
- Seated Core Twists (or Cable Woodchoppers) – 3×12-15
- Seated Leg Raises (or Stability Ball Crunches) – 3×12-15
Day 4: Full-Body Strength (Optional)
- Leg Press – 5×10
- Lat Pulldown – 5×10
- Dumbbell Shoulder Press – 3×12-15
- Bodyweight or Machine Rows – 3×12-15
- Core Exercise of Choice – 3×15
Additional Considerations
✅ Joint Protection: Use machines where needed, and avoid high-impact movements.
✅ Progressive Overload: Gradually increase weight when 5×10 becomes manageable.
✅ Hydration & Nutrition: Ensure proper hydration and a balanced diet.
✅ Consult a Professional: Always check with a doctor or trainer before starting.
