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GT Mass Builder W1 to W4
Bulking
Intermediate
Machine strength
Plan Details
The GT Mass Builder W1 to W4 routine by GeorgeTryfonos is a 28 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This program is going to challenge every type of muscle fibers and energy system you have. Phase 1 Week 1 to Week 4...................... During the Phase 1 of the first four weeks, you will begin with overload principles that include Rest-Pause reps at week 1, Drop sets at week 2, Giant-Sets at week 3 and Partials reps at week 4. The training-split wont change over the eight-week program but exercises, strategies and sets-and-reps schemes will change every week. Monday - Chest and abs Tuesday - Back and calves Wednesday - Quads, glutes and abs Thursday- Chest reactivation, arms and calves Friday - Shoulder and abs Saturday - Lower back, hamstrings and calves Sunday - Active rest During all the days you going to have to do a high-intensity interval training HIIT. You can do 15mins of 4 minutes steady, 1 minute sprint or you can try my HIIT program at the sharing routines On Sunday - active rest days you'll will 30 mins steady-state cardio. Note: In all abs and body weigh exercises you going to failure in every single set. Please link together the exercises that you see with 0 rest time with the next one.
Routine detail
Day 1
CHEST & ABS
Est. 74 min
6 exercises
Barbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Smith Machine Incline Bench Press
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 30 Reps
Stationary Bike
1 Set
Day 2
BACK & CALVES
Est. 68 min
7 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 18 Reps
Dumbbell Pullover
3 Sets x 12 Reps
T Bar Row
3 Sets x 18 Reps
Barbell Bent-Over Row
3 Sets x 18 Reps
Barbell Shrug
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Rowing
1 Set
Day 3
QUADS, GLUTES & ABS
Est. 82 min
7 exercises
Hack Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 20 Reps
Dumbbell Lunges Front to Side
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 30 Reps
Running
1 Set
Day 4
ARMS & CALVES
Est. 81 min
11 exercises
Smith Machine Bench Press (Close Grip)
1 Set x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Weighted Tricep Dip
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 20 Reps
Cable One-Arm Preacher Curl
3 Sets x 20 Reps
Cable One-Arm Preacher Curl
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 18 Reps
EZ Bar Curl
3 Sets x 27 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 18 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
HIIT Bike 15Mins
1 Set
Day 5
SHOULDERS & ABS
Est. 84 min
10 exercises
Dumbbell Reverse Fly
3 Sets x 20 Reps
Rear-Delt Barbell Row on bench
3 Sets x 20 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 20 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 20 Reps
Cable Face Pull with External Rotation
3 Sets x 40 Reps
Decline Crunch
3 Sets x 20 Reps
HIIT 15mins
1 Set
Day 6
LOWER BACK, HAMSTRINGS & CALVES
Est. 84 min
7 exercises
Barbell Deadlift
4 Sets x 16 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Calf Press
3 Sets x 30 Reps
Running
1 Set
Day 7
REST DAY
Est. 32 min
1 exercise
Walking
1 Set
Day 8
CHEST & ABS
Est. 48 min
11 exercises
Dumbbell Fly
1 Set x 15 Reps
Dumbbell Fly
3 Sets x 15,6,6 Reps
Barbell Decline Bench Press
2 Sets x 20,15 Reps
Barbell Decline Bench Press
3 Sets x 15,10,10 Reps
Dumbbell Incline Fly
1 Set x 10 Reps
Dumbbell Incline Fly
3 Sets x 10,6,6 Reps
Smith Machine Incline Bench Press
2 Sets x 15,10 Reps
Smith Machine Incline Bench Press
3 Sets x 10,5,5 Reps
Abs Coaster
2 Sets x 30 Reps
Abs Coaster
3 Sets x 20,10,10 Reps
Stationary Bike
1 Set
Day 9
BACK & CALVES
Est. 51 min
11 exercises
Barbell Bent-Over Row (Reverse Grip)
1 Set x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
1 Set x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Seated Calf Raise
1 Set x 30 Reps
Machine Seated Calf Raise
3 Sets x 30,10,10 Reps
Rowing
1 Set
Day 10
QUADS, GLUTES & ABS
Est. 70 min
17 exercises
Machine Leg Extension
1 Set x 20 Reps
Leg Extensions with 3 sec hold
1 Set x 10 Reps
Machine Leg Extension
3 Sets x 20,10,10 Reps
Hack Squat
1 Set x 15 Reps
Hack Squat
3 Sets x 15,10,10 Reps
Barbell Squat
2 Sets x 20,15 Reps
Barbell Squat
3 Sets x 15,10,10 Reps
Barbell Sumo Deadlift
2 Sets x 20,15 Reps
Barbell Sumo Deadlift
3 Sets x 10,5,5 Reps
Smith Machine Split Squat
1 Set x 15 Reps
Smith Machine Split Squat
2 Sets x 15,10 Reps
Smith Machine Split Squat
1 Set x 10 Reps
Smith Machine Split Squat
1 Set x 15 Reps
Smith Machine Split Squat
3 Sets x 15,10,10 Reps
Cable Crunch Kneeling Rotation
1 Set x 30 Reps
Cable Crunch Kneeling Rotation
3 Sets x 30,15,15 Reps
Running
1 Set
Day 11
ARMS & CALVES
Est. 74 min
21 exercises
Cable Bicep Curl
1 Set x 10 Reps
Cable Bicep Curl
3 Sets x 10,5,5 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10,5,5 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10,5,5 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10,5,5 Reps
Dumbbell Zottman Curl
1 Set x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10,5,5 Reps
Barbell Pin Press
2 Sets x 15,10 Reps
Barbell Pin Press
3 Sets x 10,5,5 Reps
SEATED ROPE EXTENSION
1 Set x 10 Reps
SEATED ROPE EXTENSION
3 Sets x 10,5,5 Reps
Barbell Tricep Extension (Supine)
1 Set x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10,5,5 Reps
Machine Dip
1 Set x 10 Reps
Machine Dip
3 Sets x 10,5,5 Reps
Machine Calf Press
1 Set x 20 Reps
Machine Calf Press
3 Sets x 20,10,10 Reps
Stationary Bike
1 Set
Day 12
SHOULDERS & ABS
Est. 37 min
13 exercises
Cable Reverse Fly with 1:4 pulley
1 Set x 15 Reps
Cable Reverse Fly with 1:4 pulley
3 Sets x 15,10,10 Reps
Dumbbell Bent-Over Raise
1 Set x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15,10,10 Reps
Machine Shoulder Press
1 Set x 15 Reps
Machine Shoulder Press
3 Sets x 15,10,10 Reps
Bus Driver
1 Set x 16 Reps
Bus Driver
3 Sets x 16,10,10 Reps
Dumbbell Shoulder Shrug
1 Set x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20,15,15 Reps
Weighted Crunch
1 Set x 30 Reps
Weighted Crunch
3 Sets x 30,20,20 Reps
HIIT 15mins
1 Set
Day 13
LOWER BACK, HAMSTRINGS & CALVES
Est. 82 min
14 exercises
Barbell Deadlift
1 Set x 15 Reps
Barbell Deadlift
3 Sets x 15,10,10 Reps
Barbell Rack Pull
1 Set x 20 Reps
Barbell Rack Pull
3 Sets x 15,10,10 Reps
Machine Leg Curl (Prone)
1 Set x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 15,10,10 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15,10,10 Reps
Leg Press Vertical Smith machine (Wide Stands)
1 Set x 20 Reps
Leg Press Vertical Smith machine (Wide Stands)
3 Sets x 15,10,10 Reps
Machine Calf Press
2 Sets x 30 Reps
Machine Calf Press
3 Sets x 30,15,15 Reps
Bodyweight Calf Raise
1 Set x 20 Reps
Running
1 Set
Day 14
REST DAY
Est. 32 min
1 exercise
Walking
1 Set
Day 15
CHEST & ABS
Est. 61 min
10 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
INCLINE HAMMER CLOSE-GRIP DUMBBELL PRESS
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
HIIT 15mins
1 Set
Day 16
BACK & CALVES
Est. 49 min
9 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 50,40,30,20,10 Reps
Bodyweight Calf Raise
5 Sets x 20 Reps
HIIT Rowing 15Mins
1 Set
Day 17
QUADS, GLUTES & ABS
Est. 100 min
13 exercises
Machine Leg Press
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Dumbbell Lateral Lunges
4 Sets x 10 Reps
Dumbbell Lateral Lunges
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Decline Bench Weighted Twist
4 Sets x 20 Reps
Weighted Trunk Rotation
4 Sets x 20 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Rowing
1 Set
Day 18
ARMS & CALVES
Est. 82 min
15 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Overhead Plate Extension
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Cable Squat Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Lying Cable Reverse-Grip Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Spider Plate Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 50,40,30,20,10 Reps
Bodyweight Calf Raise
5 Sets x 30 Reps
HIIT Bike 15Mins
1 Set
Day 19
SHOULDERS & ABS
Est. 85 min
12 exercises
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
One Arm Cable lateral raiser 1:4 pulley
4 Sets x 10 Reps
One Arm Cable lateral raiser 1:4 pulley
4 Sets x 10 Reps
Lateral Raises 1/2 to 1 with hold
3 Sets x 10 Reps
Bench Weighted Decline Crunch
5 Sets x 20 Reps
Decline Bench Weighted Twist
5 Sets x 20 Reps
Cable External Rotation
5 Sets x 20 Reps
HIIT 15mins
1 Set
Day 20
LOWER BACK, HAMSTRINGS & CALVES
Est. 66 min
7 exercises
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 20 Reps
Stationary Bike
1 Set
Day 21
REST DAY
Est. 22 min
1 exercise
Running
1 Set
Day 22
CHEST & ABS
Est. 93 min
14 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Partial reps
4 Sets x 5 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Partial reps
4 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Partial reps
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 10 Reps
Partial reps
3 Sets x 5 Reps
Dumbbell Neutral to Reverse Grip Push-ups(elevated Feet)
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Partial reps
3 Sets x 5 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
HIIT 15mins
1 Set
Day 23
BACK & CALVES
Est. 80 min
15 exercises
Pull-Up
3 Sets x 12 Reps
Partial reps
3 Sets x 5 Reps
NEUTRAL-GRIP PULLDOWN
3 Sets x 10 Reps
Partial reps
3 Sets x 5 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
Partial reps
3 Sets x 5 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
Partial reps
3 Sets x 5 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Partial reps
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Partial reps
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
HIIT Rowing 15Mins
1 Set
Day 24
QUADS, GLUTES & ABS
Est. 95 min
16 exercises
Barbell Bench Squat
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Partial Reps
3 Sets x 5 Reps
One Dumbbell Lunges
3 Sets x 10 Reps
Partial Reps
3 Sets x 20 Reps
One Dumbbell Lunges
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Rowing
1 Set
Day 25
ARMS & CALVES
Est. 118 min
21 exercises
Dumbbell Concentration Curl
4 Sets x 10 Reps
Partial Reps
4 Sets x 5 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Partial Reps
4 Sets x 5 Reps
Banded Dumbbells Hammer Curls
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 10 Reps
Partial Reps
4 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Machine Dip
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
HIIT Bike 15Mins
1 Set
Day 26
SHOULDERS & ABS
Est. 91 min
18 exercises
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Cable Front Raise
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Cable Front Raise
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
DUMBBELL SIDE-TO-FRONT RAISE
3 Sets x 10 Reps
Cable Face Pull with External Rotation
4 Sets x 15 Reps
Band Face Pull with External Rotation
4 Sets x 5 Reps
Decline Bench Leg Raise
4 Sets x 20 Reps
Leg Pull-In
4 Sets x 5 Reps
HIIT 15mins
1 Set
Day 27
LOWER BACK, HAMSTRINGS & CALVES
Est. 98 min
15 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 5 Reps
Barbell Good Morning
3 Sets x 10 Reps
Partial reps
3 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Partial reps
3 Sets x 5 Reps
Leg Press Vertical Smith machine (Wide Stands)
4 Sets x 20 Reps
Partial Reps
4 Sets x 5 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Partial Reps
3 Sets x 5 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Calf Press
3 Sets x 20 Reps
Stationary Bike
1 Set
Day 28
REST DAY
Est. 22 min
1 exercise
Running
1 Set
