Routine detail
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
HIIT Rowing 15Mins
1 Set
Day 30
CHEST & ABS
Est. 40 min
6 exercises
Day 31
LEGS
Est. 32 min
5 exercises
Day 32
ARMS & CALVES
Est. 31 min
6 exercises
Day 33
SHOULDERS & ABS
Est. 45 min
7 exercises
One Arm Cable lateral raiser 1:4 pulley
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
HIIT Bike 15Mins
1 Set
Day 36
BACK & CALVES
Est. 45 min
7 exercises
HIIT Rowing 15Mins
1 Set
Day 37
CHEST & ABS
Est. 71 min
7 exercises
Day 38
LEGS
Est. 51 min
6 exercises
Day 39
ARMS & CALVES
Est. 75 min
8 exercises
CABLE CROSSOVER TRICEPS EXTENSION
6 Sets x 20 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 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
HIIT Bike 15Mins
1 Set
Day 43
BACK & CALVES
Est. 48 min
8 exercises
One-Arm Cable Row
4 Sets x 20,15,10,5 Reps
One-Arm Cable Row
4 Sets x 20 Reps
HIIT Rowing 15Mins
1 Set
Day 44
CHEST & ABS
Est. 61 min
8 exercises
Day 45
LEGS
Est. 41 min
8 exercises
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
HIIT Bike 15Mins
1 Set
Day 47
SHOULDERS & ABS
Est. 50 min
9 exercises
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
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 50
BACK & CALVES
Est. 126 min
37 exercises
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
Day 51
CHEST & ABS
Est. 116 min
32 exercises
Seated Cable Fly
1 Set x 20 Reps
Seated Cable Fly
1 Set x 15 Reps
Seated Cable Fly
1 Set x 10 Reps
Seated Cable Fly
1 Set x 5 Reps
Seated Cable Fly
1 Set x 5 Reps
Seated Cable Fly
1 Set x 10 Reps
Seated Cable Fly
1 Set x 15 Reps
Seated Cable Fly
1 Set x 20 Reps
HIIT 15mins
1 Set
Day 52
LEGS
Est. 80 min
25 exercises
HIIT Bike 15Mins
1 Set
Day 53
ARMS & CALVES
Est. 96 min
25 exercises
Overhead Plate Extension
1 Set x 100 Reps
HIIT Bike 15Mins
1 Set
Day 54
SHOULDERS & ABS
Est. 135 min
38 exercises
Cable Face Pull with External Rotation
1 Set x 20 Reps
Cable Face Pull with External Rotation
1 Set x 15 Reps
Cable Face Pull with External Rotation
1 Set x 10 Reps
Cable Face Pull with External Rotation
1 Set x 10 Reps
Cable Face Pull with External Rotation
1 Set x 15 Reps
Cable Face Pull with External Rotation
1 Set x 20 Reps
HIIT Rowing 15Mins
1 Set
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