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GT Mass Builder W5 to W8 v2
Bulking
Intermediate
Machine strength
Plan Details
The GT Mass Builder W5 to W8 v2 routine by GeorgeTryfonos is a 28 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This program is Phase 2 of my GT Mass Builder program During Phase 2, you will put your muscles into overdrive by commences and concludes with high reps and short rest periods to target slow twitch muscle fibers. Within the same workouts you will drag that muscle group into the lower rep depths and drown the fast-twitch muscle fibers in a sea of lactic acid. The training-split won’t 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- 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 the weekends active rest days you’ll do your HIIT cardio at Saturday and 30 mins steady-state cardio at Sunday 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. Week 5 Pyramid and Reverse pyramid Principle A Pyramid and Reverse pyramid. Keep your rest time at 45 sec to increase intensity and take every set to failure. If you reach failure before the rep number use Rest-Pause Principle. Rest for 5–10 seconds before performing another 2 or so reps Week 6 Pyramid and Reverse pyramid Principle B Pyramid and Reverse pyramid. Keep your rest time at 45 sec to increase intensity. If you reach failure before the rep number use Rest-Pause Principle. Rest for 5–10 seconds before performing another 2 or so reps. As you finish with the reps do 2-4 more additional reps using Rest-Pause Principle Week 7 SuperSets Principle combine with Pyramid and Reverse pyramid. Pyramid and Reverse. Keep your rest time at 45 sec to increase intensity and take every set to failure. You can extend rest to 2–3 minutes between your heaviest supersets for large muscle groups Week 8 Pyramid and Reverse Pyramid with dynamic rest time Principle. Start from high reps and by lowering the reps icrease the weight. Rest period between each set equals the number of reps completed. Following the third set only rest form 2-3 minutes then begin the fourth set by going heavier. For 5th and 6th set drop the weight and rest for the amount of the reps completed!!! At final set use Rest-Pause to reach the rep number.
Routine detail
Day 29
CHEST & ABS
Est. 40 min
6 exercises
Dumbbells Floor Press
5 Sets x 25,20,15,10,5 Reps
Barbell Decline Bench Press
5 Sets x 5,10,15,20,25 Reps
Dumbbell Incline Fly
5 Sets x 25,20,15,10,5 Reps
Smith Machine Incline Bench Press
5 Sets x 5,10,15,20,25 Reps
Stability Ball Weighted Sit-Up
5 Sets x 30 Reps
HIIT 15mins
1 Set
Day 30
BACK & CALVES
Est. 38 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 25,20,15,10,5 Reps
ONE ARM HAMMER HIGH ROW
5 Sets x 25,20,15,10,5 Reps
ONE ARM HAMMER HIGH ROW
5 Sets x 25,20,15,10,5 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 5,10,15,20,25 Reps
Barbell Bent-Over Row
5 Sets x 25,20,15,10,5 Reps
Smith Machine Shrug
5 Sets x 5,10,15,20,25 Reps
Machine Seated Calf Raise
6 Sets x 25,20,15,15,20,25 Reps
HIIT Rowing 15Mins
1 Set
Day 31
QUADS, GLUTES & ABS
Est. 42 min
8 exercises
Smith Machine Front Squat
5 Sets x 30,25,20,15,10 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 10,15,20,25,30 Reps
Machine Leg Extension
5 Sets x 30,25,20,15,10 Reps
Dumbbell Step-Up
5 Sets x 10,15,20,25,30 Reps
Dumbbell Step-Up
5 Sets x 10,15,20,25,30 Reps
Barbell Hip Thrust
5 Sets x 30,25,20,15,10 Reps
Landmine 180's
5 Sets x 10,16,20,26,30 Reps
HIIT Bike 15Mins
1 Set
Day 32
ARMS & CALVES
Est. 41 min
11 exercises
Cable Shoulder Extension
5 Sets x 30,25,20,15,10 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 10,15,20,25,30 Reps
Cable One-Arm Preacher Curl
5 Sets x 30,25,20,15,10 Reps
Cable One-Arm Preacher Curl
5 Sets x 30,25,20,15,10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10,15,20,25,30 Reps
Machine Dip
3 Sets x 30,20,10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 30,20,10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10,15,20 Reps
Machine Dip
3 Sets x 10,15,20 Reps
Machine Calf Press
6 Sets x 25,20,15,15,20,25 Reps
HIIT Rowing 15Mins
1 Set
Day 33
SHOULDERS & ABS
Est. 44 min
8 exercises
Machine Shoulder Press
5 Sets x 35,30,25,20,15 Reps
One Arm Cable lateral raiser 1:4 pulley
5 Sets x 15,20,25,30,35 Reps
One Arm Cable lateral raiser 1:4 pulley
5 Sets x 15,20,25,30,35 Reps
Dumbbell One-Arm Front Raise
5 Sets x 35,30,25,20,15 Reps
CABLE REAR DELT FLYE with pulley at shoulders high
5 Sets x 15,20,25,30,35 Reps
Cable Face Pull with External Rotation
5 Sets x 35,30,25,20,15 Reps
Decline Bench Leg Raise with Hip Thrust
5 Sets x 20 Reps
HIIT Bike 15Mins
1 Set
Day 34
HAMSTRINGS, LOWER BACK, CALVES
Est. 38 min
8 exercises
Barbell Romanian Deadlift
5 Sets x 30,25,20,15,10 Reps
Machine Leg Press (Wide Stance)
5 Sets x 10,15,20,25,30 Reps
Machine Hip Abduction
3 Sets x 30,25,20 Reps
Machine Hip Adduction
3 Sets x 20,25,30 Reps
Machine Leg Curl (Prone)
5 Sets x 30,25,20,15,10 Reps
Back Hyperextension
5 Sets x 10,15,20,25,30 Reps
Machine Calf Raise
5 Sets x 30,25,20,15,10 Reps
HIIT 15mins
1 Set
Day 35
REST DAY
Est. 32 min
1 exercise
Running
1 Set
Day 36
CHEST & ABS
Est. 64 min
7 exercises
Dumbbell Incline Bench Press
5 Sets x 25,20,15,10,5 Reps
Machine Bench Press
5 Sets x 5,10,15,20,25 Reps
Barbell Decline Bench Press
5 Sets x 25,20,15,10,5 Reps
Cable Cross-Over
5 Sets x 5,10,15,20,25 Reps
Cable Lower Chest Raise
5 Sets x 25,20,15,10,5 Reps
Crunch
5 Sets x 30 Reps
HIIT Bike 15Mins
1 Set
Day 37
BACK & CALVES
Est. 44 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 25,20,15,10,5 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 5,10,15,20,25 Reps
T Bar Row
5 Sets x 25,20,15,18,5 Reps
Barbell Row
5 Sets x 5,10,15,20,25 Reps
Back Hyperextension
5 Sets x 25,20,15,10,5 Reps
Machine Seated Calf Raise
6 Sets x 30,20,10,10,20,30 Reps
HIIT Rowing 15Mins
1 Set
Day 38
QUADS, GLUTES & ABS
Est. 48 min
9 exercises
Smith Machine Front Squat
5 Sets x 30,25,20,15,10 Reps
Machine Leg Extension
5 Sets x 10,15,20,25,30 Reps
Machine Leg Press
5 Sets x 30,25,20,15,10 Reps
Dumbbell Reverse Lunge
5 Sets x 10,15,20,25,30 Reps
Dumbbell Reverse Lunge
5 Sets x 10,15,20,25,30 Reps
Glutes Machine Kickback
5 Sets x 30,25,20,15,10 Reps
Glutes Machine Kickback
5 Sets x 30,25,20,15,10 Reps
Cable Crunch Kneeling Rotation
5 Sets x 10,16,20,26,32 Reps
HIIT Bike 15Mins
1 Set
Day 39
ARMS & CALVES
Est. 75 min
8 exercises
EZ Bar Curl
5 Sets x 25,20,15,10,5 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 5,10,15,20,15 Reps
Dumbbell Seated Tricep Press
5 Sets x 25,20,15,10,5 Reps
Machine Dip
5 Sets x 5,10,15,20,25 Reps
Cable Dual Overhead Curl
6 Sets x 20 Reps
CABLE CROSSOVER TRICEPS EXTENSION
6 Sets x 20 Reps
Machine Calf Press
6 Sets x 30,20,10,10,20,30 Reps
HIIT Rowing 15Mins
1 Set
Day 40
SHOULDERS & ABS
Est. 73 min
9 exercises
CABLE REAR DELT HIGH PULLEY FLYE
6 Sets x 30,25,20,15,10,10 Reps
Lying Cable Side Raises
5 Sets x 10,15,20,25,30 Reps
SINGLE-ARM LANDMINE SHOULDER PRESS
4 Sets x 30,20,20,10 Reps
SINGLE-ARM LANDMINE SHOULDER PRESS
4 Sets x 30,20,20,10 Reps
INCLINE FRONT PLATE RAISE
5 Sets x 30,25,20,15,10 Reps
Smith machine behind the back shrug
5 Sets x 10,15,20,25,30 Reps
Cable External Rotation
6 Sets x 20,15,10,10,15,20 Reps
Decline Bench Leg Raise with Hip Thrust
5 Sets x 30 Reps
HIIT Bike 15Mins
1 Set
Day 41
HAMSTRINGS, LOWER BACK & CALVES
Est. 69 min
9 exercises
Dumbbell Stiff-Leg Deadlift
5 Sets x 30,25,20,15,10 Reps
Machine Leg Press (Wide Stance)
5 Sets x 10,15,20,25,30 Reps
Machine Leg Curl (Prone)
5 Sets x 30,25,20,15,10 Reps
Machine Hip Abduction
5 Sets x 10,15,20,25,30 Reps
Back Hyperextension
5 Sets x 30,25,20,15,10 Reps
Machine Hip Adduction
5 Sets x 10,15,20,25,30 Reps
Machine Single-Leg Calf Press
5 Sets x 30,25,20,15,10 Reps
Machine Single-Leg Calf Press
5 Sets x 30,25,20,15,10 Reps
HIIT 15mins
1 Set
Day 42
REST DAY
Est. 32 min
1 exercise
Running
1 Set
Day 43
CHEST & ABS
Est. 41 min
9 exercises
Dumbbell Incline Fly
4 Sets x 20,15,10,5 Reps
Barbell Decline Bench Press
4 Sets x 20,15,10,5 Reps
Dumbbell Incline Bench Press
4 Sets x 5,10,15,20 Reps
Dumbbell Fly
4 Sets x 5,10,15,20 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 20,15,10,5 Reps
Cable Flat Bench Fly
4 Sets x 20,15,10,5 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10,15,20,25 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 25,20,15,10 Reps
HIIT Bike 15Mins
1 Set
Day 44
BACK & CALVES
Est. 40 min
9 exercises
Pull-Up (Hammer Grip)
4 Sets x 20,15,10,5 Reps
One-Arm Knee Cable Row
4 Sets x 20,15,10,5 Reps
One-Arm Knee Cable Row
4 Sets x 20,15,10,5 Reps
Cable V Bar Pulldown
4 Sets x 5,10,15,20 Reps
Dumbbell Bent-Over Row
4 Sets x 5,10,15,20 Reps
Barbell Row
4 Sets x 20,15,10,5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20,15,10,5 Reps
Machine Seated Calf Raise
6 Sets x 30,20,10,10,20,30 Reps
HIIT Rowing 15Mins
1 Set
Day 45
QUADS, GLUTES & ABS
Est. 32 min
9 exercises
Barbell Front Squat
4 Sets x 25,20,15,10 Reps
Sissy Squat
4 Sets x 25,20,15,10 Reps
Machine Leg Press
4 Sets x 10,15,20,25 Reps
Machine Leg Extension
4 Sets x 10,15,20,25 Reps
Barbell Squat
4 Sets x 25,20,15,10 Reps
Barbell Hip Thrust
4 Sets x 25,20,15,10 Reps
Cable Wood Chop
4 Sets x 10,15,20,25 Reps
Cable Reverse Wood Chop
4 Sets x 10,15,20,25 Reps
HIIT Bike 15Mins
1 Set
Day 46
ARMS & CALVES
Est. 50 min
10 exercises
Cable Bicep Curl
4 Sets x 25,20,15,10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 25,20,15,10 Reps
Cable One-Arm Preacher Curl
4 Sets x 10,15,20,25 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10,15,20,25 Reps
Cable One-Arm Preacher Curl
4 Sets x 10,15,20,25 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10,15,20,25 Reps
EZ Bar Tricep Extension
6 Sets x 30,20,10,10,20,30 Reps
Dumbbell Hammer Curl
6 Sets x 10,20,30,30,20,10 Reps
Machine Calf Press
6 Sets x 30,20,10,10,20,30 Reps
HIIT Bike 15Mins
1 Set
Day 47
SHOULDERS & ABS
Est. 50 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 25,20,15,10 Reps
Dumbbell Lateral Raise
4 Sets x 25,20,15,10 Reps
Cable Face Pull with External Rotation
4 Sets x 10,15,20,25 Reps
Rope Cable Front Raise
4 Sets x 10,15,20,25 Reps
Dumbbell Shoulder Shrug
6 Sets x 30,20,10,10,20,30 Reps
CABLE REAR DELT FLYE with pulley at shoulders high
6 Sets x 10,20,30,30,20,10 Reps
Dragon Flag
4 Sets x 5 Reps
Leg Raise
4 Sets x 20 Reps
HIIT Rowing 15Mins
1 Set
Day 48
HAMSTRINGS, LOWER BACK & CALVES
Est. 44 min
10 exercises
Barbell Romanian Deadlift
4 Sets x 25,20,15,10 Reps
Machine Leg Curl (Prone)
4 Sets x 25,20,15,10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10,15,20,25 Reps
Machine Seated Leg Curl
4 Sets x 10,15,20,25 Reps
Back Hyperextension
4 Sets x 25,20,15,10 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 25,20,15,10 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 25,20,15,10 Reps
Machine Hip Adduction
4 Sets x 10,15,20,25 Reps
Machine Hip Abduction
4 Sets x 10,15,20,25 Reps
HIIT 15mins
1 Set
Day 49
REST DAY
Est. 32 min
1 exercise
Running
1 Set
Day 50
CHEST & ABS
Est. 24 min
6 exercises
Barbell Decline Bench Press
8 Sets x 20,15,10,5,5,10,15,20 Reps
Smith Machine Incline Bench Press
8 Sets x 20,15,10,5,5,10,15,20 Reps
Seated Cable Fly
8 Sets x 20,15,10,5,5,10,15,20 Reps
Dumbbell Pullover
8 Sets x 20,15,10,5,5,10,15,20 Reps
Abs Coaster
8 Sets x 20,15,10,5,5,10,15,20 Reps
HIIT 15mins
1 Set
Day 51
BACK & CALVES
Est. 40 min
6 exercises
EZ Bar Bent-Over Row (Reverse Grip)
8 Sets x 20,15,10,5,5,10,15,20 Reps
NEUTRAL-GRIP PULLDOWN
8 Sets x 20,15,10,5,5,10,15,20 Reps
Cable Shoulder Extension
8 Sets x 20,15,10,5,5,10,15,20 Reps
Cable Rope Deltoid Row
8 Sets x 20,15,10,5,5,10,15,20 Reps
Machine Seated Calf Raise
8 Sets x 20,15,10,5,5,10,15,20 Reps
Rowing
1 Set
Day 52
QUADS, GLUTES, ABS
Est. 31 min
7 exercises
Barbell Squat
8 Sets x 20,15,10,5,5,10,15,20 Reps
Smith Machine Hack Squat
8 Sets x 20,15,10,5,5,10,15,20 Reps
Smith Machine Split Squat
8 Sets x 20,15,10,5,5,10,15,20 Reps
Smith Machine Split Squat
8 Sets x 20,15,10,5,5,10,15,20 Reps
Barbell Glute Bridge
8 Sets x 20,15,10,5,5,10,15,20 Reps
Landmine 180's
8 Sets x 20,16,10,6,6,10,16,20 Reps
HIIT Bike 15Mins
1 Set
Day 53
ARMS & CALVES
Est. 39 min
8 exercises
Weighted Tricep Dip
4 Sets x 20,15,10,5 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 5,10,15,20 Reps
Dumbbell Incline Curl
4 Sets x 20,15,10,5 Reps
Dumbbell Seated Bicep Curl
4 Sets x 5,10,15,20 Reps
Overhead Plate Extension
10 Sets x 10 Reps
Dumbbell Hammer Curl
10 Sets x 10 Reps
Machine Calf Raise
8 Sets x 20,15,10,5,5,10,15,20 Reps
HIIT Bike 15Mins
1 Set
Day 54
SHOULDERS & ABS
Est. 30 min
7 exercises
Dumbbell Reverse Fly
8 Sets x 20,15,10,5,5,10,15,20 Reps
Smith Machine Shoulder Press
8 Sets x 20,15,10,5,5,10,15,20 Reps
Barbell Upright Row
8 Sets x 20,15,10,5,5,10,15,20 Reps
Lateral Raises 1/2 to 1 with hold
8 Sets x 20,15,10,5,5,10,15,20 Reps
Lying Robe Face Pull
8 Sets x 20,15,10,5,5,10,15,20 Reps
Weighted Hanging Knee Raise
8 Sets x 20,15,10,5,5,10,15,20 Reps
HIIT Rowing 15Mins
1 Set
Day 55
HAMSTRINGS, LOWER BACK & CALVES
Est. 32 min
8 exercises
Barbell Romanian Deadlift
8 Sets x 20,15,10,5,5,10,15,20 Reps
Machine Leg Press (Wide Stance)
8 Sets x 20,15,10,5,5,10,15,20 Reps
Machine Leg Curl (Prone)
8 Sets x 20,15,10,5,5,10,15,20 Reps
Machine Hip Adduction
4 Sets x 20,15,10,5 Reps
Machine Hip Abduction
4 Sets x 5,10,15,20 Reps
Back Hyperextension
8 Sets x 20,15,10,5,5,10,15,20 Reps
Machine Calf Press
8 Sets x 20,15,10,5,5,10,15,20 Reps
HIIT 15mins
1 Set
Day 56
REST DAY
Est. 32 min
1 exercise
Running
1 Set
