GT Mass Builder W1 to W4

Workout Name : GT Mass Builder W1 to W4

Shared By : GeorgeTryfonos

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 2 / 119

Average Rating

77

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Description

This program is going to challenge every type of muscle fibers and energy system you have.

Phase 1 Week 1 to Week 4......................
During the Phase 1 of the first four weeks, you will begin with overload principles that include Rest-Pause reps at week 1, Drop sets at week 2, Giant-Sets at week 3 and Partials reps at week 4.
The training-split wont 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- Chest reactivation, 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 Sunday - active rest days you'll will 30 mins steady-state cardio.

Note: 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.

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Day 1 CHEST & ABS
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 90 sec 20 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 90 sec 20 3 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 90 sec 20 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 90 sec 20 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 30 3 Progress Chart

Cardio

Stationary Bike Stationary Bike 15 min - - Progress Chart
Day 2 BACK & CALVES
Muscle Exercise Name Timer Reps Sets Track

Back

Cable Underhand Pull Down Cable Underhand Pull Down 60 sec 18 3 Progress Chart

Back

Dumbbell Pullover 60 sec 12 3 Progress Chart

Back

T Bar Row T Bar Row 60 sec 18 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 18 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 20 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 30 3 Progress Chart

Cardio

Rowing Rowing 15 min - - Progress Chart
Day 3 QUADS, GLUTES & ABS
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Hack Squat Hack Squat 90 sec 20 3 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 20 3 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 90 sec 20 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 90 sec 20 3 Progress Chart

Upper Legs

Dumbbell Lunges Front to Side 90 sec 20 3 Progress Chart

Abs

Decline Bench Weighted Twist Decline Bench Weighted Twist 60 sec 30 3 Progress Chart

Cardio

Running Running 15 min - - Progress Chart
Day 4 ARMS & CALVES
Muscle Exercise Name Timer Reps Sets Track

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 50 sec 20 1 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 50 sec 20 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 50 sec 20,20,20 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 50 sec 20 3 Progress Chart

Biceps

Cable One Arm Preacher Curl Cable One Arm Preacher Curl 0 sec 20 3 Progress Chart

Biceps

Cable One Arm Preacher Curl Cable One Arm Preacher Curl 30 sec 20 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 50 sec 18 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 50 sec 27 3 Progress Chart

Forearms

Barbell EZ Bar Reverse Grip Curl Barbell EZ Bar Reverse Grip Curl 50 sec 18 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 20 3 Progress Chart

Cardio

HIIT Bike 15Mins 15 sec - - Progress Chart
Day 5 SHOULDERS & ABS
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 60 sec 20 3 Progress Chart

Shoulders

Rear-Delt Barbell Row on bench 60 sec 20 3 Progress Chart

Shoulders

Dumbbell One Arm Shoulder Press Dumbbell One Arm Shoulder Press 0 sec 20 3 Progress Chart

Shoulders

Dumbbell One Arm Shoulder Press Dumbbell One Arm Shoulder Press 60 sec 20 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 20 3 Progress Chart

Shoulders

Dumbbell One Arm Side Lateral Raise Dumbbell One Arm Side Lateral Raise 0 sec 20 3 Progress Chart

Shoulders

Dumbbell One Arm Side Lateral Raise Dumbbell One Arm Side Lateral Raise 60 sec 20 3 Progress Chart

Shoulders

Cable Face Pull with External Rotation 60 sec 40 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 20 3 Progress Chart

Cardio

HIIT 15mins 15 sec - - Progress Chart
Day 6 LOWER BACK, HAMSTRINGS & CALVES
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 90 sec 16 4 Progress Chart

Back

Cable Underhand Pull Down Cable Underhand Pull Down 90 sec 20 3 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 90 sec 20 3 Progress Chart

Upper Legs

Leg Press with Wide Stance Leg Press with Wide Stance 90 sec 20 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 20 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 45 sec 30 3 Progress Chart

Cardio

Running Running 15 min - - Progress Chart
Day 7 REST DAY
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 30 min - - Progress Chart
Day 8 CHEST & ABS
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Fly Dumbbell Fly 90 sec 15 1 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 0 sec 15,6,6 3 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 90 sec 20,15 2 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 0 sec 15,10,10 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 90 sec 10 1 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 0 sec 10,6,6 3 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 90 sec 15,10 1 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 0 sec 10,5,5 3 Progress Chart

Abs

Abs Coaster 60 sec 30 2 Progress Chart

Abs

Abs Coaster 0 sec 20,10,10 3 Progress Chart

Cardio

Stationary Bike Stationary Bike 15 min - - Progress Chart
Day 9 BACK & CALVES
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 90 sec 8 1 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 0 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 1 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 0 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 90 sec 8 1 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 0 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 90 sec 8 1 Progress Chart

Back

Cable Seated Row Cable Seated Row 0 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 45 sec 30 1 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 0 sec 30,10,10 3 Progress Chart

Cardio

Rowing Rowing 15 min - - Progress Chart
Day 10 QUADS, GLUTES & ABS
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Extensions Leg Extensions 0 sec 20 1 Progress Chart

Upper Legs

Leg Extensions with 3 sec hold 90 sec 10 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 0 sec 20,10,10 3 Progress Chart

Upper Legs

Hack Squat Hack Squat 90 sec 15 1 Progress Chart

Upper Legs

Hack Squat Hack Squat 0 sec 15,10,10 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 20,15 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 0 sec 15,10,10 3 Progress Chart

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 90 sec 20,15 2 Progress Chart

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 10 sec 10,5,5 3 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 90 sec 15 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 0 sec 15,10 2 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 120 sec 10 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 90 sec 15 1 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 0 sec 15,10,10 3 Progress Chart

Abs

Cable Kneeling Crunch with Alternating Oblique Twists Cable Kneeling Crunch with Alternating Oblique Twists 60 sec 30 1 Progress Chart

Abs

Cable Kneeling Crunch with Alternating Oblique Twists Cable Kneeling Crunch with Alternating Oblique Twists 0 sec 30,15,15 3 Progress Chart

Cardio

Running Running 15 min - - Progress Chart