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.