GT Mass Builder W1 to W4 v2

Workout Name : GT Mass Builder W1 to W4 v2

Shared By : GeorgeTryfonos VIP

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 21 / 1012

Average Rating

100

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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- 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

Cable Cross Over Cable Cross Over 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

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 18 3 Progress Chart

Back

Dumbbell Pullover 60 sec 12 3 Progress Chart

Back

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

Back

ONE ARM HAMMER HIGH ROW 0 sec 20 3 Progress Chart

Back

ONE ARM HAMMER HIGH ROW 90 sec 20 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 20 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 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 & LOWER BACK
Muscle Exercise Name Timer Reps Sets Track

Glutes

One Leg 45 Degree Leg Press One Leg 45 Degree Leg Press 0 sec 20 3 Progress Chart

Glutes

One Leg 45 Degree Leg Press One Leg 45 Degree Leg Press 90 sec 20 3 Progress Chart

Upper Legs

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

Upper Legs

Leg Extension 1 1/4 90 sec 20 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 90 sec 16 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 90 sec 16 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 20 6 Progress Chart

Abs

Superman Leg Stretch Superman Leg Stretch 90 sec - 3 Progress Chart

Cardio

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

Triceps

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

Triceps

Dip Dip 90 sec 20,20,20 3 Progress Chart

Triceps

Cable One Arm Standing Overhead Tricep Extension Cable One Arm Standing Overhead Tricep Extension 0 sec 20 3 Progress Chart

Triceps

Cable One Arm Standing Overhead Tricep Extension Cable One Arm Standing Overhead Tricep Extension 0 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

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

Cable Face Pull with External Rotation 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

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 60 sec 20 3 Progress Chart

Cardio

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

Upper Legs

Thigh Abductor Thigh Abductor 90 sec 20 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 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

One Leg Calf Press on Leg Press One Leg Calf Press on Leg Press 0 sec 30 3 Progress Chart

Lower Legs

One Leg Calf Press on Leg Press One Leg Calf Press on Leg Press 90 sec 30 3 Progress Chart

Abs

Dragon Flag Dragon Flag 45 sec 20 3 Progress Chart

Abs

Weighted Crunches Weighted Crunches 45 sec 20 3 Progress Chart

Abs

Cable Pallof Press with Rotation Cable Pallof Press with Rotation 0 sec 10 3 Progress Chart

Abs

Cable Pallof Press with Rotation Cable Pallof Press with Rotation 45 sec 10 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 2 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 2 Progress Chart

Chest

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

Chest

Incline Dumbbell Hex Press 90 sec 20,15 2 Progress Chart

Chest

Incline Dumbbell Hex Press 0 sec 15,10,10 3 Progress Chart

Abs

Dragon Flag Dragon Flag 90 sec 20 3 Progress Chart

Abs

Landmine 180's 90 sec 20 3 Progress Chart

Cardio

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

Back

Cable Seated Row Cable Seated Row 90 sec 8 2 Progress Chart

Back

Cable Seated Row Cable Seated 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 10 2 Progress Chart

Back

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

Back

Dumbbell One Arm Row Dumbbell One Arm Row 90 sec 10 2 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 0 sec 10,8,8 3 Progress Chart

Back

Full Range Of Motion Lat Pulldown Full Range Of Motion Lat Pulldown 90 sec 10 1 Progress Chart

Back

Full Range Of Motion Lat Pulldown Full Range Of Motion Lat Pulldown 0 sec 10,8,8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 90 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 & LOWER BACK
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Extensions Leg Extensions 0 sec 20 2 Progress Chart

Upper Legs

Leg Extensions with 3 sec hold 90 sec 5 2 Progress Chart

Upper Legs

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

Upper Legs

Leg Press Machine Leg Press Machine 90 sec 20,15 2 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 0 sec 15,10,10 3 Progress Chart

Upper Legs

Sissy Squad machine 90 sec 15,10 2 Progress Chart

Upper Legs

Sissy Squad machine 0 sec 10,10,10 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

Glutes

Cable Pull Through Cable Pull Through 90 sec 20,15 2 Progress Chart

Glutes

Cable Pull Through Cable Pull Through 0 sec 15,10,10 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 90 sec 20,25,30,25,20,15 6 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 0 sec 15,10,10 3 Progress Chart

Cardio

Running Running 15 min - - Progress Chart