GT Mass Builder W5 to W8

Bulking

Intermediate

Machine strength

Plan Details

The GT Mass Builder W5 to W8 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: Back and calves TUESDAY: Chest and abs WEDNESDAY:Legs THURSDAY: Arms and calves FRIDAY: Shoulder and abs SATURDAY: Active rest 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 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. 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

BACK & CALVES

Est. 36 min

7 exercises

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 30

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

Machine Incline Chest Press

5 Sets x 5,10,15,20,28 Reps

Stability Ball Weighted Sit-Up

5 Sets x 30 Reps

HIIT 15mins

1 Set

Day 31

LEGS

Est. 32 min

5 exercises

Machine Leg Press (Wide Stance)

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 Stiff-Leg Deadlift

5 Sets x 10,15,20,25,30 Reps

HIIT Bike 15Mins

1 Set

Day 32

ARMS & CALVES

Est. 31 min

6 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

Barbell Preacher Curl

5 Sets x 30,25,20,15,10 Reps

Standing Dumbbells banded Curls

5 Sets x 10,15,20,25,30 Reps

Machine Calf Press

6 Sets x 25,20,15,15,20,25 Reps

HIIT Rowing 15Mins

1 Set

Day 33

SHOULDERS & ABS

Est. 45 min

7 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

Dumbbell One-Arm Front Raise

5 Sets x 35,30,25,20,15 Reps

Dumbbell Lateral Raise (Prone)

5 Sets x 15,20,25,30,35 Reps

Cable Face Pull with External Rotation

6 Sets x 25,20,15,15,20,25 Reps

Parallel Bar Hip Raise

5 Sets x 30 Reps

HIIT Bike 15Mins

1 Set

Day 34

REST DAY

Est. 33 min

2 exercises

HIIT 15mins

1 Set

Running

1 Set

Day 35

REST DAY

Est. 32 min

1 exercise

Running

1 Set

Day 36

BACK & CALVES

Est. 45 min

7 exercises

Barbell Deadlift

6 Sets x 15,10,5,5,10,15 Reps

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

Dumbbell Bent-Over Row

5 Sets x 25,20,15,18,5 Reps

Machine Seated Row

5 Sets x 5,10,15,20,25 Reps

Machine Seated Calf Raise

6 Sets x 30,20,10,10,20,30 Reps

HIIT Rowing 15Mins

1 Set

Day 37

CHEST & ABS

Est. 71 min

7 exercises

Barbell Decline Bench Press

5 Sets x 25,20,15,10,5 Reps

Machine Bench Press

5 Sets x 5,10,15,20,25 Reps

Dumbbell Incline Bench Press

5 Sets x 25,20,15,10,5 Reps

Cable Cross-Over

5 Sets x 5,10,15,20,25 Reps

Crunch

5 Sets x 30 Reps

Rotational Crunch

5 Sets x 40 Reps

HIIT Bike 15Mins

1 Set

Day 38

LEGS

Est. 51 min

6 exercises

Hack Squat

6 Sets x 20,15,10,10,15,20 Reps

Machine Leg Extension

5 Sets x 10,15,20,25,30 Reps

Smith Machine Squat

5 Sets x 30,25,20,15,10 Reps

Machine Single-Leg Curl

5 Sets x 10,15,20,25,30 Reps

Dumbbell Stiff-Leg Deadlift

5 Sets x 30,25,20,15,10 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. 86 min

9 exercises

CABLE REAR DELT HIGH PULLEY FLYE

6 Sets x 20,15,10,10,15,20 Reps

Cable Bent-Over Lateral Pulley

5 Sets x 30,25,20,15,10 Reps

Cable Reverse Fly with 1:4 pulley

5 Sets x 10,15,20,25,30 Reps

INCLINE FRONT PLATE RAISE

5 Sets x 30,25,20,15,10 Reps

Barbell 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

Decline Bench Alternating Leg Raise

5 Sets x 20 Reps

HIIT Bike 15Mins

1 Set

Day 41

REST DAY

Est. 33 min

2 exercises

HIIT 15mins

1 Set

Running

1 Set

Day 42

REST DAY

Est. 32 min

1 exercise

Running

1 Set

Day 43

BACK & CALVES

Est. 48 min

8 exercises

Barbell Deadlift

6 Sets x 25,15,5,5,15,25 Reps

Pull-Up (Hammer Grip)

4 Sets x 20,15,10,5 Reps

One-Arm Cable Row

4 Sets x 20,15,10,5 Reps

One-Arm Cable Row

4 Sets x 20 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

Machine Seated Calf Raise

6 Sets x 30,20,10,10,20,30 Reps

HIIT Rowing 15Mins

1 Set

Day 44

CHEST & ABS

Est. 61 min

8 exercises

Dumbbell Incline Fly

4 Sets x 20,15,10,5 Reps

Barbell Decline Bench Press

4 Sets x 20,15,10,5 Reps

Barbell Incline Bench Press

4 Sets x 5,10,15,20 Reps

Dumbbell Fly

4 Sets x 5,10,15,20 Reps

Barbell Bench Press

6 Sets x 25,15,5,5,15,25 Reps

Barbell Press Sit-Up

5 Sets x 30 Reps

Plank

5 Sets

HIIT Bike 15Mins

1 Set

Day 45

LEGS

Est. 41 min

8 exercises

Machine Leg Press (Narrow Stance)

3 Sets x 25,15,10 Reps

Hack Squat

3 Sets x 25,15,10 Reps

Hack Squat (Narrow Stance)

3 Sets x 10,15,25 Reps

Machine Leg Press (Wide Stance)

1 Set

Machine Leg Curl (Prone)

6 Sets x 30,20,10,10,20,30 Reps

Machine Leg Extension

6 Sets x 10,20,30,30,20,10 Reps

BULGARIAN SPLIT 3sec pass bottom

6 Sets x 20,15,10,10,15,20 Reps

HIIT Bike 15Mins

1 Set

Day 46

ARMS & CALVES

Est. 42 min

8 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

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 Rope Face Pull

4 Sets x 10,15,20,25 Reps

Rope Cable Front Raise

4 Sets x 10,15,20,25 Reps

Cable Face Pull with External Rotation

6 Sets x 30,20,10,10,20,30 Reps

Dumbbell Shoulder Shrug

6 Sets x 10,20,30,30,20,10 Reps

Ab Rollout with Bands (pulling in)

3 Sets x 30 Reps

Ab Rollout with Bands (pulling away)

3 Sets x 30 Reps

HIIT Rowing 15Mins

1 Set

Day 48

REST DAY

Est. 33 min

2 exercises

HIIT 15mins

1 Set

Running

1 Set

Day 49

REST DAY

Est. 32 min

1 exercise

Running

1 Set

Day 50

BACK & CALVES

Est. 126 min

37 exercises

EZ Bar Bent-Over Row (Reverse Grip)

1 Set x 20 Reps

EZ Bar Bent-Over Row (Reverse Grip)

1 Set x 15 Reps

EZ Bar Bent-Over Row (Reverse Grip)

1 Set x 10 Reps

EZ Bar Bent-Over Row (Reverse Grip)

1 Set x 5 Reps

EZ Bar Bent-Over Row (Reverse Grip)

1 Set x 5 Reps

EZ Bar Bent-Over Row (Reverse Grip)

1 Set x 10 Reps

EZ Bar Bent-Over Row (Reverse Grip)

1 Set x 15 Reps

EZ Bar Bent-Over Row (Reverse Grip)

1 Set x 20 Reps

NEUTRAL-GRIP PULLDOWN

1 Set x 20 Reps

NEUTRAL-GRIP PULLDOWN

1 Set x 15 Reps

NEUTRAL-GRIP PULLDOWN

1 Set x 10 Reps

NEUTRAL-GRIP PULLDOWN

1 Set x 5 Reps

NEUTRAL-GRIP PULLDOWN

1 Set x 5 Reps

NEUTRAL-GRIP PULLDOWN

1 Set x 10 Reps

NEUTRAL-GRIP PULLDOWN

1 Set x 15 Reps

NEUTRAL-GRIP PULLDOWN

1 Set x 20 Reps

Back Hyperextension

1 Set x 20 Reps

Back Hyperextension

1 Set x 15 Reps

Back Hyperextension

1 Set x 10 Reps

Back Hyperextension

1 Set x 5 Reps

Back Hyperextension

1 Set x 5 Reps

Back Hyperextension

1 Set x 10 Reps

Back Hyperextension

1 Set x 15 Reps

Back Hyperextension

1 Set x 20 Reps

Cable Shoulder Extension

1 Set x 30 Reps

Cable Shoulder Extension

1 Set x 20 Reps

Cable Shoulder Extension

1 Set x 10 Reps

Cable Shoulder Extension

1 Set x 10 Reps

Cable Shoulder Extension

1 Set x 20 Reps

Cable Shoulder Extension

1 Set x 30 Reps

Machine Seated Calf Raise

1 Set x 30 Reps

Machine Seated Calf Raise

1 Set x 20 Reps

Machine Seated Calf Raise

1 Set x 10 Reps

Machine Seated Calf Raise

1 Set x 10 Reps

Machine Seated Calf Raise

1 Set x 20 Reps

Machine Seated Calf Raise

1 Set x 30 Reps

Rowing

1 Set

Day 51

CHEST & ABS

Est. 116 min

32 exercises

Barbell Decline Bench Press

1 Set x 20 Reps

Barbell Decline Bench Press

1 Set x 15 Reps

Barbell Decline Bench Press

1 Set x 10 Reps

Barbell Decline Bench Press

1 Set x 5 Reps

Barbell Decline Bench Press

1 Set x 5 Reps

Barbell Decline Bench Press

1 Set x 10 Reps

Barbell Decline Bench Press

1 Set x 15 Reps

Barbell Decline Bench Press

1 Set x 20 Reps