IVT—Italian Volume Training | StrongFirst

Precision. Patience. Progression. Strength Built the Italian Way.

The inspiration behind Italian Volume Training (IVT) was initially sparked by the legendary German Volume Training (GVT), a system made famous by Charles Poliquin in the 1990s, though originally developed by Rolf Feser for the West German national weightlifting team in the 1970s. GVT typically consisted of 10 sets of 10 repetitions at approximately 60% of 1RM (one rep max), performed with short rest periods and aimed at maximizing muscle hypertrophy through sheer volume and density.

Shortly before developing this program, I underwent shoulder surgery. During the initial stages of my recovery—when I was restricted to very light loads and unable to use the barbell—the familiar 10×10 structure of GVT naturally came to mind.

That said, Italian Volume Training quickly evolved far beyond its surface resemblance to GVT. While GVT emphasizes metabolic stress, short rest periods, and muscular fatigue, IVT is rooted in a very different training philosophy—one grounded in StrongFirst principles: precision, control, intelligent progression, and technical mastery.

More importantly, IVT reflects key ideas from Soviet research on hypertrophy in weightlifters, particularly the work of Roman and Medvedev on volume and submaximal intensities. These methods—used with great success by heavyweight lifters—form the true backbone of the program.

After undergoing shoulder surgery, I needed a strategy to rebuild both my strength and the muscle mass lost during recovery. It had to be safe, systematic, and scalable. IVT became the answer. I tested and refined it over four months, constantly adapting it to my improving mobility and capacity, and gradually reintroducing barbell work as my recovery progressed. What you’re reading now is the final, field-tested version.

This program is ideal for anyone seeking to build or re-build strength on a foundation of quality muscle mass, without shortcuts or fluff. It rewards consistency and attention to detail—and lays the groundwork for deeper strategies that we’ll explore at Programming Demystified, the seminar Pavel and I will teach in-person and online on June 28–29.

Recommended Weekly Frequency

For best results, train each selected lift twice per week. This provides the necessary frequency to accumulate quality volume while allowing for adequate recovery.

You can apply the IVT structure to just one lift or to several lifts in parallel. Personally, I used it for six: the bench press, kettlebell military press, one-arm kettlebell row, one-arm high cable pulldown, squat, and deadlift.

Here’s how I structured my training week:

• Monday & Thursday: kettlebell military press, one-arm cable pulldown, and deadlift
• Tuesday & Friday: bench press, one-arm kettlebell row, and squat

I alternated the two upper-body lifts (e.g., military press and one-arm cable pulldown), performing one set of each in sequence, while ensuring at least three minutes of rest between sets of the same exercise. I performed the lower-body lift on its own, though I often used rest periods to include accessory work for the rotator cuff and arms, aiding in shoulder stabilization and recovery of arm mass.

Once you understand the system, you can decide how many lifts to include and how to organize your weekly layout. Just remember: each IVT-programmed lift should be trained twice per week.

Important note on the deadlift: The deadlift is uniquely taxing. Not everyone tolerates high-rep, high-volume deadlifting well. I do, and that’s why I included it. But be honest with yourself—assess your own capacity before applying IVT to the deadlift.

Phase 1—Hypertrophy: Building the Foundation

Objective

This first phase focuses on accumulating quality volume, refining technique, regaining lost muscle, and preparing the body for more intense phases ahead.

Structure

Each session includes 10 total sets of the same lift:

• Sets 1–5: 10 reps with increasing loads
• Sets 6–10: 8 reps with fixed load (reps will progress to 10 over time)

Choosing the load

1. Select a load you can perform for 10 perfect reps at RPE 7–8 (leaving 2–3 reps in reserve)
2. This is your target load for sets 6–10, which will initially be performed for 8 reps

Ramp-up loads (sets 1–5)

Calculate the preceding sets by subtracting a fixed amount per step, working backward from your target load:

Bench press example

Target load: 77.5kg

Important note: The first few sets will feel ridiculously light—and that’s intentional. They offer a valuable opportunity to refine your setup and technique under low fatigue. This gradual ramp-up also minimizes the need for separate warm-ups, conserving energy for your quality work sets. Trusting the process and leaving your ego aside is essential: don’t raise the load in the early sets just because it feels easy. Stick to the plan—volume and quality will do the work.

If you decide to use kettlebells for one or more lifts, keep in mind that—unlike barbell training, where you can fine-tune the load in small increments—kettlebells come in fixed sizes. As a result, you may need to use the same kettlebell size for more than one set during the ramp-up phase. The progression won’t be as precise as with a barbell, but with careful planning, it remains highly effective.

Kettlebell military press example

Target load: 16kg

Kettlebell military press example

Target load: 28kg

Rep progression (sets 6–10)

Begin with 8 reps per set, then gradually increase toward 10. Use this progression as a guide:

• 8, 8, 8, 8, 8
• 9, 8, 8, 8, 8
• 9, 9, 8, 8, 8
• 9, 9, 9, 9, 8
• 9, 9, 9, 9, 9
• 10, 9, 9, 9, 9
• 10, 10, 9, 9, 9
• 10, 10, 10, 9, 9
• 10, 10, 10, 10, 9
• 10, 10, 10, 10, 10

Only increase one rep per set at a time. The full progression may take 10 sessions—but it’s flexible:

• Sometimes you’ll progress faster by adding one rep to more than one set
• Other times you’ll stay at the same rep scheme for multiple sessions

Don’t force it—increase only when you’ve fully adapted to the current volume and your technique remains crisp.

When you can complete 10 sets of 10 reps for three consecutive sessions, with the final rep of the last set well within control, you’re ready for Phase 2.

Phase 2—Transition: From Hypertrophy to Strength

Objective

Phase 2 is designed to shift the focus from hypertrophy to strength. Training volume decreases slightly, intensity increases, and more attention is given to quality under heavier loads.

Structure

Same structure: 10 total sets.

• Sets 1–5: 8 reps, progressive loading
• Sets 6–10: 6 reps at fixed load (progressing to 8 reps over time)

Load selection

Use the same method as in Phase 1:

1. Choose a load you can perform for 8 clean reps at RPE 7–8
2. Use the same ramp-up strategy as in Phase 1 for sets 1–5

Bench press example

Target load: 85kg

Kettlebell military press example

Target load: 18kg

Kettlebell military press example

Target load: 32kg

Rep progression

As in Phase 1, progression happens only in sets 6–10. You start with 6 reps per set and gradually increase to 8.

Progression model (sets 6–10):

• 6, 6, 6, 6, 6
• 7, 6, 6, 6, 6
• 7, 7, 6, 6, 6
• 7, 7, 7, 7, 6
• 7, 7, 7, 7, 7
• 8, 7, 7, 7, 7
• 8, 8, 7, 7, 7
• 8, 8, 8, 7, 7
• 8, 8, 8, 8, 7
• 8, 8, 8, 8, 8

Recommendations:

• Do not increase more than one rep per set at a time
• Keep the same load until the full rep progression is achieved
• Only progress when you’ve clearly adapted to the current volume with solid technique

Once you can perform 5 sets of 8 for three consecutive sessions, you’re ready for Phase 3.

Phase 3—Strength

Objective

In this final phase, the goal is to shift the emphasis further toward strength. Volume decreases slightly again, and intensity rises. You will work with heavier loads and lower rep ranges, while maintaining perfect form and controlled execution.

Structure

The overall structure remains the same: 10 total sets per exercise.

• Sets 1–5: 5 reps, progressive loading
• Sets 6–10: 4 reps at fixed load (progressing to 5)

Load selection

Same method as before:

1. Choose a load you can lift for 5 reps at RPE 7–8
2. Ramp up as in the previous phases

Bench press example

Target load: 115kg

Kettlebell military press example

Target load: 20kg

Kettlebell military press example

Target load: 36kg

Rep progression

Just like in previous phases, the progression occurs in sets 6–10. You’ll begin with 4 reps and gradually work toward 5 per set.

Progression model (sets 6–10):

• 4, 4, 4, 4, 4
• 5, 4, 4, 4, 4
• 5, 5, 4, 4, 4
• 5, 5, 5, 5, 4
• 5, 5, 5, 5, 5

Progress only when the current workload feels technically solid, and you are well recovered. Don’t rush. Let adaptation guide you.

Once you can perform 5 sets of 5 for three consecutive sessions, the plan is over.

Final Testing

Once Phase 3 is complete, you can test your progress by using the same load you used for sets 6–10—the one that represents your most recent and highest-intensity work. This provides a clear and practical benchmark for evaluating your strength gains.

I recommend taking at least 2–3 full days of rest before testing. For the test session, follow a gradual ramp-up protocol, like your warm-up pattern in sets 1–5, but with fewer repetitions—typically sets of 3. Ensure you rest at least 3 minutes between sets. Then attempt to perform as many reps as possible at the target load, stopping at an RPE of 7–8.

Tracking Progress

If you have access to tools like body composition scans or measurements, take them before and after each phase. Otherwise, use simpler tools like:

• Tape measurements (arms, chest, thighs, waist)
• Bodyweight scale
• Progress pictures

These indicators, when used consistently and interpreted with a critical eye, can provide valuable feedback.

Conclusion

Italian Volume Training is more than just a program: it’s a structured, flexible, and adaptable strategy to help you safely and effectively build strength and muscular development.

If you’d like to go deeper and explore a wide array of advanced, proven, and practical programming strategies, don’t miss the chance to attend the Programming Demystified seminar with Pavel and me. We look forward to seeing you there!

Fabio Zonin is a StrongFirst Certified Master Instructor. He is a former powerlifter, natural bodybuilder, and owner of fitness centers. He was the first Italian to accomplish the Beast Tamer Challenge and has been a Master Teacher for FIF (Italian Federation of Fitness) for almost two decades (1994-2012).

He is the Former vice president of the AINBB (Italian Association of Natural Bodybuilding), and has trained many athletes at national and international level in natural bodybuilding, powerlifting and other sports.

He has authored numerous articles for Italian popular magazines and websites dedicated to fitness, bodybuilding, and strength training, and has worked with to leading Italian companies in the field of sports equipment, body composition evaluation software, and nutritional supplements.