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GT 6 Days split Rest-Pause
Bulking
Intermediate
Machine strength
Plan Details
The GT 6 Days split Rest-Pause routine by GeorgeTryfonos is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 6 day split routine. Exercises with zero rest time are Superset with the next exercise you should link them together. There is no cardio in this workout but i suggest you do 3 sessions per week (ex. Day 1,3,6) 15 mins HIIT. At Active rest Day you can do 30 mins steady cardio. In every exercise you will use feeder sets for warm-up. If exercise has 3 set 1 is feeder set with light weight if the exercise has 4 or more sets you will use 2 feeder sets. The last set in every exercise is a rest pause set. After you fail rest for 10 sec and then do 2-3 more reps. Then rest for 10 more secs and try to get 2-3 more reps.
Routine detail
Day 1
Chest, Delts & Abs
Est. 93 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 20 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Face Pull with External Rotation
6 Sets x 20 Reps
Parallel Bar Leg Raise
4 Sets x 20 Reps
Day 2
Arms & Calves
Est. 95 min
9 exercises
Machine Calf Press
6 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 20 Reps
Cable Bicep Curl
6 Sets x 12 Reps
Machine Dip
5 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 15 Reps
Barbell Spider Curl
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Day 3
Hamstrings, Glutes & Abs
Est. 87 min
8 exercises
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Glutes Machine Kickback
4 Sets x 8 Reps
Glutes Machine Kickback
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
8 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
6 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Landmine 180's
6 Sets x 20 Reps
Day 4
Back & Calves
Est. 80 min
9 exercises
Barbell Rack Pull
6 Sets x 20,15,10,8,6,6 Reps
Meadows Rows
5 Sets x 8 Reps
Meadows Rows
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Day 5
Chest, Delts & Abs
Est. 92 min
9 exercises
Leverage Decline Chest Press
6 Sets x 15 Reps
Dumbbells Floor Press
4 Sets x 20 Reps
Smith Machine Incline Bench Press
3 Sets x 6 Reps
Cable Incline Fly
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Cable Face Pull with External Rotation
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 20 Reps
Day 6
Quads & Calves
Est. 74 min
7 exercises
Machine Leg Extension
5 Sets x 15,20,20,20,20 Reps
Machine Single-Leg Extension
2 Sets x 20 Reps
Machine Single-Leg Extension
2 Sets x 20 Reps
Smith Machine Bench Squat
6 Sets x 20 Reps
Machine Leg Press
6 Sets x 25,30,30,30,30,30 Reps
Leg Press Sissy Squad
2 Sets x 12 Reps
Machine Calf Raise
6 Sets x 20 Reps
Day 7
Active Rest
Est. 0 min
0 exercises
This day is empty
