GeorgeTryfonos

Jan 20th 2019

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GT Mass Builder W1 to W4 v2

DOWNLOADS/VIEWS: 42/2592

RATING: 78 (FROM 4 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

CHEST & ABS 6 exercises, 1 hr 12 mins

Barbell Decline Bench Press	3x20 reps	rest: 90s
Cable Cross-Over	3x20 reps	rest: 90s
Smith Machine Incline Bench Press	3x20 reps	rest: 90s
Dumbbell Incline Fly	3x20 reps	rest: 90s
Hanging Leg Raise	3x30 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 15s

BACK & CALVES 9 exercises, 1 hr 24 mins

Cable Lat Pulldown (Wide Grip)	3x18 reps	rest: 90s
	3x12 reps	rest: 60s
T Bar Row	3x18 reps	rest: 60s
	3x20 reps	rest: 0s
	3x20 reps	rest: 90s
Barbell Shrug	3x20 reps	rest: 60s
Cable Rope Face Pull	3x20 reps	rest: 60s
Machine Seated Calf Raise	3x30 reps	rest: 60s
Rowing	1x0 reps	rest: 15s

QUADS, GLUTES & LOWER BACK 9 exercises, 1 hr 46 mins

Machine Single-Leg Press	3x20 reps	rest: 0s
Machine Single-Leg Press	3x20 reps	rest: 90s
Smith Machine Front Squat	3x20 reps	rest: 90s
	3x20 reps	rest: 90s
Dumbbell Lunge	3x16 reps	rest: 90s
Dumbbell Lunge	3x16 reps	rest: 90s
Back Hyperextension	6x20 reps	rest: 60s
Bird Dog	3x20 reps	rest: 90s
Indoor Cycling	1x0 reps	rest: 15s

ARMS & CALVES 10 exercises, 1 hr 13 mins

Cable Shoulder Extension	3x20 reps	rest: 50s
Dip	3x20,20,20 reps	rest: 90s
Cable One-Arm Tricep Extension	3x20 reps	rest: 0s
Cable One-Arm Tricep Extension	3x20 reps	rest: 0s
Cable One-Arm Preacher Curl	3x20 reps	rest: 0s
Cable One-Arm Preacher Curl	3x20 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x18 reps	rest: 50s
EZ Bar Curl (Reverse Grip)	3x18 reps	rest: 50s
Calf Press On Leg Press	3x20 reps	rest: 60s
	1x0 reps	rest: 15s

SHOULDERS & ABS 9 exercises, 1 hr 12 mins

Dumbbell Reverse Fly	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x20 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	3x20 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x20 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x20 reps	rest: 0s
Dumbbell One-Arm Lateral Raise	3x20 reps	rest: 60s
Bench Crunch	3x20 reps	rest: 60s
	1x0 reps	rest: 15s

HAMSTRINGS, ABS & CALVES 11 exercises, 1 hr 45 mins

Machine Hip Abduction	3x20 reps	rest: 90s
Machine Hip Adduction	3x20 reps	rest: 90s
Machine Leg Press (Wide Stance)	3x20 reps	rest: 90s
Machine Leg Curl (Prone)	3x20 reps	rest: 90s
Machine Single-Leg Calf Press	3x30 reps	rest: 0s
Machine Single-Leg Calf Press	3x30 reps	rest: 90s
Dragon Flag	3x20 reps	rest: 45s
Weighted Crunch	3x20 reps	rest: 45s
Cable Pallof Press with Rotation	3x10 reps	rest: 0s
Cable Pallof Press with Rotation	3x10 reps	rest: 45s
Running	1x0 reps	rest: 15s

REST DAY 1 exercises, 31 mins

Walking

1x0 reps

rest: 30s

CHEST & ABS 11 exercises, 1 hr 7 mins

Dumbbell Fly	2x15 reps	rest: 90s
Dumbbell Fly	3x15,6,6 reps	rest: 0s
Barbell Decline Bench Press	2x20,15 reps	rest: 90s
Barbell Decline Bench Press	3x15,10,10 reps	rest: 0s
Dumbbell Incline Fly	2x10 reps	rest: 90s
Dumbbell Incline Fly	3x10,6,6 reps	rest: 0s
	2x20,15 reps	rest: 90s
	3x15,10,10 reps	rest: 0s
Dragon Flag	3x20 reps	rest: 90s
	3x20 reps	rest: 90s
Stationary Bike	1x0 reps	rest: 15s

BACK & CALVES 13 exercises, 1 hr 3 mins

Cable Seated Row	2x8 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	1x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 0s
Dumbbell One-Arm Row	2x10 reps	rest: 90s
Dumbbell One-Arm Row	3x8 reps	rest: 0s
Dumbbell One-Arm Row	2x10 reps	rest: 90s
Dumbbell One-Arm Row	3x10,8,8 reps	rest: 0s
Dual Cable Triceps Extension	1x10 reps	rest: 90s
Dual Cable Triceps Extension	3x10,8,8 reps	rest: 0s
Machine Seated Calf Raise	1x30 reps	rest: 90s
Machine Seated Calf Raise	3x30,10,10 reps	rest: 0s
Rowing	1x0 reps	rest: 15s

QUADS, GLUTES & LOWER BACK 17 exercises, 1 hr 16 mins

Machine Leg Extension	2x20 reps	rest: 0s
	2x5 reps	rest: 90s
Machine Leg Extension	3x20,10,10 reps	rest: 0s
Machine Leg Press	2x20,15 reps	rest: 90s
Machine Leg Press	3x15,10,10 reps	rest: 0s
	2x15,10 reps	rest: 90s
	3x10,10,10 reps	rest: 0s
Smith Machine Split Squat	1x15 reps	rest: 90s
Smith Machine Split Squat	2x15,10 reps	rest: 0s
Smith Machine Split Squat	1x10 reps	rest: 120s
Smith Machine Split Squat	1x15 reps	rest: 90s
Smith Machine Split Squat	3x15,10,10 reps	rest: 0s
Cable Pull Through	2x20,15 reps	rest: 90s
Cable Pull Through	3x15,10,10 reps	rest: 0s
Back Hyperextension	6x20,25,30,25,20,15 reps	rest: 90s
Back Hyperextension	3x15,10,10 reps	rest: 0s
Running	1x0 reps	rest: 15s

ARMS & CALVES 17 exercises, 1 hr 1 min

Cable Bicep Curl	1x10 reps	rest: 90s
Cable Bicep Curl	3x10,5,5 reps	rest: 0s
Dumbbell One-Arm Preacher Curl	1x10 reps	rest: 90s
Dumbbell One-Arm Preacher Curl	3x10,5,5 reps	rest: 0s
Dumbbell One-Arm Preacher Curl	1x10 reps	rest: 90s
Dumbbell One-Arm Preacher Curl	3x10,5,5 reps	rest: 0s
Dumbbell Hammer Curl	1x10 reps	rest: 90s
Dumbbell Hammer Curl	3x10,5,5 reps	rest: 0s
	1x10 reps	rest: 90s
	3x10,5,5 reps	rest: 0s
Barbell Tricep Extension (Supine)	1x10 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x10,5,5 reps	rest: 0s
Machine Dip	1x10 reps	rest: 90s
Machine Dip	3x10,5,5 reps	rest: 0s
Machine Calf Press	1x20 reps	rest: 90s
Machine Calf Press	3x20,10,10 reps	rest: 0s
Stationary Bike	1x0 reps	rest: 15s

SHOULDERS & ABS 15 exercises, 57 mins

Cable Reverse Fly	3x15 reps	rest: 90s
Cable Reverse Fly	3x15,10,10 reps	rest: 0s
Dumbbell Bent-Over Raise	1x15 reps	rest: 90s
Dumbbell Bent-Over Raise	3x15,10,10 reps	rest: 0s
Machine Shoulder Press	3x15 reps	rest: 90s
Machine Shoulder Press	3x15,10,10 reps	rest: 0s
	1x16 reps	rest: 90s
	3x16,10,10 reps	rest: 0s
Dumbbell Seated Side Lateral Raise	1x15 reps	rest: 90s
Dumbbell Seated Side Lateral Raise	3x15,10,10 reps	rest: 0s
Barbell Shrug	2x20 reps	rest: 90s
Barbell Shrug	3x20,15,15 reps	rest: 0s
Weighted Crunch	1x30 reps	rest: 90s
Weighted Crunch	3x30,20,20 reps	rest: 0s
	1x0 reps	rest: 15s

HAMSTRINGS, ABS & CALVES 13 exercises, 53 mins

Machine Hip Adduction	2x20,15 reps	rest: 60s
Machine Hip Adduction	3x15,10,10 reps	rest: 0s
Machine Hip Abduction	2x20,15 reps	rest: 60s
Machine Hip Abduction	3x15,10,10 reps	rest: 0s
Machine Leg Curl (Prone)	2x20 reps	rest: 90s
Machine Leg Curl (Prone)	3x15,10,10 reps	rest: 0s
Machine Leg Press (Wide Stance)	2x15 reps	rest: 90s
Machine Leg Press (Wide Stance)	3x15,10,10 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	2x30,20 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	2x30,20 reps	rest: 45s
Machine Seated Single-Leg Calf Raise	3x20,10,10 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	3x20,10,10 reps	rest: 0s
Running	1x0 reps	rest: 15s

REST DAY 1 exercises, 31 mins

Walking

1x0 reps

rest: 30s

CHEST & ABS 10 exercises, 1 hr 11 mins

Barbell Decline Bench Press	4x10 reps	rest: 0s
Dumbbell Incline Fly	4x10 reps	rest: 0s
	4x10 reps	rest: 180s
Dumbbell Incline Bench Press	4x10 reps	rest: 0s
Dumbbell Fly	4x10 reps	rest: 0s
Dumbbell Pullover	4x10 reps	rest: 180s
Parallel Bar Hip Raise	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
Decline Crunch	3x10 reps	rest: 90s
	1x0 reps	rest: 15s

BACK & CALVES 12 exercises, 1 hr 2 mins

Barbell Bent-Over Row	3x10 reps	rest: 0s
Dumbbell Incline Bench Row	3x10 reps	rest: 0s
Dumbbell Shoulder Shrug	3x10 reps	rest: 90s
Weighted Pull-Up	3x10 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 0s
Cable Seated Row	3x10 reps	rest: 90s
	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
	3x10 reps	rest: 90s
Machine Seated Calf Raise	5x50,40,30,20,10 reps	rest: 0s
Bodyweight Calf Raise	5x20 reps	rest: 90s
	0x0 reps	rest: 15s

QUADS, GLUTES & LOWER BACK 10 exercises, 1 hr 44 mins

Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 0s
Sissy Squat	4x10 reps	rest: 0s
Machine Leg Extension	4x10 reps	rest: 120s
Barbell Front Squat	4x10 reps	rest: 0s
Barbell Squat	4x10 reps	rest: 0s
Cable Pull Through	4x10 reps	rest: 120s
Barbell Rack Pull	6x10 reps	rest: 90s
Barbell Sumo Deadlift	5x10 reps	rest: 120s
Rowing	1x0 reps	rest: 15s

ARMS & CALVES 15 exercises, 1 hr 23 mins

Cable Shoulder Extension	3x10 reps	rest: 0s
Cable High Pulley Tricep Extension	3x10 reps	rest: 0s
Dip	3x10 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
Tricep Push-Up	3x10 reps	rest: 90s
Cable Squat Curl	3x10 reps	rest: 0s
Cable Bicep Curl	3x10 reps	rest: 0s
	3x10 reps	rest: 90s
Preacher Curl Machine	3x10 reps	rest: 0s
Dumbbell Incline Hammer Curl (Prone)	3x10 reps	rest: 0s
Dumbbell Seated Curl	3x10 reps	rest: 90s
Machine Calf Raise	6x30,20,10,10,20,30 reps	rest: 0s
Bodyweight Calf Raise	6x20 reps	rest: 90s
	0x0 reps	rest: 15s

SHOULDERS & ABS 13 exercises, 1 hr 30 mins

Smith Machine Rear Shoulder Press	4x10 reps	rest: 0s
Dumbbell Lateral Raise	4x10 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	4x10 reps	rest: 90s
Machine Shoulder Press	3x10 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 0s
Machine Deltoid Raise	3x20 reps	rest: 90s
	3x10 reps	rest: 0s
	3x20 reps	rest: 0s
Cable Upright Row	3x20 reps	rest: 90s
Bench Weighted Decline Crunch	5x20 reps	rest: 0s
Decline Bench Weighted Twist	5x20 reps	rest: 0s
Decline Bench Leg Raise	5x20 reps	rest: 90s
	1x0 reps	rest: 15s

LOWER BACK, HAMSTRINGS & CALVES 10 exercises, 1 hr 30 mins

Machine Hip Adduction	3x10 reps	rest: 0s
Machine Hip Abduction	3x10 reps	rest: 0s
	3x20 reps	rest: 90s
Machine Leg Press (Wide Stance)	4x10 reps	rest: 0s
Machine Leg Curl (Prone)	4x10 reps	rest: 0s
Machine Seated Leg Curl	4x20 reps	rest: 90s
Barbell Rack Pull	6x10 reps	rest: 0s
	6x20 reps	rest: 0s
Reverse Hyper (Flat Bench)	6x20 reps	rest: 90s
Stationary Bike	1x0 reps	rest: 15s

REST DAY 1 exercises, 21 mins

Running

0x0 reps

rest: 20s

CHEST & ABS 13 exercises, 1 hr 24 mins

Dumbbell Incline Bench Press	4x12 reps	rest: 0s
	4x5 reps	rest: 120s
Barbell Decline Bench Press	4x10 reps	rest: 0s
	4x5 reps	rest: 120s
Dumbbell Incline Fly	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Cable Cross-Over	3x12 reps	rest: 0s
	3x5 reps	rest: 90s
Dumbbell Pullover	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Stability Ball Crunch	3x30 reps	rest: 0s
Stability Ball Trunk Rotation	3x30 reps	rest: 45s
	1x0 reps	rest: 15s

BACK & CALVES 15 exercises, 1 hr 19 mins

Pull-Up	3x12 reps	rest: 0s
	3x5 reps	rest: 90s
	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Barbell One-Arm Row	3x12 reps	rest: 0s
	3x5 reps	rest: 90s
Barbell One-Arm Row	3x12 reps	rest: 0s
	3x5 reps	rest: 90s
Smith Machine Bent-Over Row (Reverse Grip)	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Dumbbell Shoulder Shrug	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Machine Seated Calf Raise	3x12 reps	rest: 0s
Bodyweight Calf Raise	3x20 reps	rest: 90s
	0x0 reps	rest: 15s

QUADS, GLUTES & ABS 15 exercises, 1 hr 28 mins

Barbell Front Squat	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Machine Leg Press	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 0s
	3x5 reps	rest: 0s
Barbell Hip Thrust	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Smith Machine Split Squat	3x10 reps	rest: 0s
	3x5 reps	rest: 0s
Smith Machine Split Squat	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
	3x20 reps	rest: 0s
Dumbbell Side Bend	3x20 reps	rest: 60s
Rowing	1x0 reps	rest: 15s

ARMS & CALVES 21 exercises, 1 hr 58 mins

Dumbbell Concentration Curl	4x10 reps	rest: 0s
	4x5 reps	rest: 0s
Dumbbell Concentration Curl	4x10 reps	rest: 0s
	4x5 reps	rest: 90s
	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Preacher Curl Machine	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Smith Machine Bench Press (Close Grip)	4x10 reps	rest: 90s
	4x5 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 0s
	3x5 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Machine Dip	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 0s
Bodyweight Calf Raise	3x30 reps	rest: 90s
	1x0 reps	rest: 15s

SHOULDERS & ABS 18 exercises, 1 hr 31 mins

Cable One-Arm Lateral Raise	3x10 reps	rest: 0s
	3x5 reps	rest: 0s
Cable One-Arm Lateral Raise	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Cable Front Raise	3x10 reps	rest: 0s
	3x5 reps	rest: 0s
Cable Front Raise	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Dumbbell Seated Arnold Press	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Machine Reverse Fly	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
	3x10 reps	rest: 90s
	4x15 reps	rest: 0s
	4x5 reps	rest: 60s
Decline Bench Leg Raise	4x20 reps	rest: 0s
Leg Pull-In	4x5 reps	rest: 60s
	1x0 reps	rest: 15s

LOWER BACK, HAMSTRINGS & CALVES 16 exercises, 2 hrs 4 mins

Machine Hip Abduction	3x20 reps	rest: 0s
Machine Hip Adduction	3x20 reps	rest: 90s
Barbell Rack Pull	6x10 reps	rest: 90s
Back Hyperextension	6x20 reps	rest: 0s
	6x5 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Machine Leg Press (Wide Stance)	4x10 reps	rest: 0s
	4x5 reps	rest: 90s
Machine Kneeling Leg Curl	3x10 reps	rest: 0s
	3x5 reps	rest: 0s
Machine Kneeling Leg Curl	3x10 reps	rest: 0s
	3x5 reps	rest: 90s
Machine Calf Press	3x20 reps	rest: 0s
Machine Calf Press	3x20 reps	rest: 30s
Stationary Bike	1x0 reps	rest: 15s