GT Mass Builder W5 to W8 v2

Workout Name : GT Mass Builder W5 to W8 v2

Shared By : GeorgeTryfonos VIP

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 10 / 420

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Description

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 - 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 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. 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.

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Day 29 CHEST & ABS
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbells Floor Press 45 sec 25,20,15,10,5 5 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 45 sec 5,10,15,20,25 5 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 45 sec 25,20,15,10,5 5 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 45 sec 5,10,15,20,25 5 Progress Chart

Abs

Exercise Ball Weighted Sit Up Exercise Ball Weighted Sit Up 40 sec 30 5 Progress Chart

Cardio

HIIT 15mins 15 sec - - Progress Chart
Day 30 BACK & CALVES
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 45 sec 25,20,15,10,5 5 Progress Chart

Back

ONE ARM HAMMER HIGH ROW 0 sec 25,20,15,10,5 5 Progress Chart

Back

ONE ARM HAMMER HIGH ROW 45 sec 25,20,15,10,5 5 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 45 sec 5,10,15,20,25 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 45 sec 25,20,15,10,5 5 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 45 sec 5,10,15,20,25 5 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 45 sec 25,20,15,15,20,25 6 Progress Chart

Cardio

HIIT Rowing 15Mins 15 sec - - Progress Chart
Day 31 QUADS, GLUTES & ABS
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Front Squat Smith Machine Front Squat 45 sec 30,25,20,15,10 5 Progress Chart

Upper Legs

Leg Press with Narrow Stance Leg Press with Narrow Stance 45 sec 10,15,20,25,30 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 30,25,20,15,10 5 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 0 sec 10,15,20,25,30 5 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 45 sec 10,15,20,25,30 5 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 45 sec 30,25,20,15,10 5 Progress Chart

Abs

Landmine 180's 45 sec 10,16,20,26,30 5 Progress Chart

Cardio

HIIT Bike 15Mins 15 sec - - Progress Chart
Day 32 ARMS & CALVES
Muscle Exercise Name Timer Reps Sets Track

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 45 sec 30,25,20,15,10 5 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 45 sec 10,15,20,25,30 5 Progress Chart

Biceps

Cable One Arm Preacher Curl Cable One Arm Preacher Curl 0 sec 30,25,20,15,10 5 Progress Chart

Biceps

Cable One Arm Preacher Curl Cable One Arm Preacher Curl 30 sec 30,25,20,15,10 5 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 45 sec 10,15,20,25,30 5 Progress Chart

Triceps

Dip Machine Dip Machine 0 sec 30,20,10 3 Progress Chart

Biceps

Dumbbell Incline Bench Hammer Curl Dumbbell Incline Bench Hammer Curl 45 sec 30,20,10 3 Progress Chart

Biceps

Dumbbell Incline Hammer Curls Dumbbell Incline Hammer Curls 0 sec 10,15,20 3 Progress Chart

Triceps

Dip Machine Dip Machine 0 sec 10,15,20 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 45 sec 25,20,15,15,20,25 6 Progress Chart

Cardio

HIIT Rowing 15Mins 15 sec - - Progress Chart
Day 33 SHOULDERS & ABS
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Machine Shoulder Press Machine Shoulder Press 45 sec 35,30,25,20,15 5 Progress Chart

Shoulders

One Arm Cable lateral raiser 1:4 pulley 0 sec 15,20,25,30,35 5 Progress Chart

Shoulders

One Arm Cable lateral raiser 1:4 pulley 30 sec 15,20,25,30,35 5 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 45 sec 35,30,25,20,15 5 Progress Chart

Shoulders

CABLE REAR DELT FLYE with pulley at shoulders high 45 sec 15,20,25,30,35 5 Progress Chart

Shoulders

Cable Face Pull with External Rotation 45 sec 35,30,25,20,15 5 Progress Chart

Abs

Decline Bench Leg Raise with Hip Thrust Decline Bench Leg Raise with Hip Thrust 45 sec 20 5 Progress Chart

Cardio

HIIT Bike 15Mins 15 sec - - Progress Chart
Day 34 HAMSTRINGS, LOWER BACK, CALVES
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 45 sec 30,25,20,15,10 5 Progress Chart

Upper Legs

Leg Press with Wide Stance Leg Press with Wide Stance 45 sec 10,15,20,25,30 5 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 45 sec 30,25,20 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 45 sec 20,25,30 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 45 sec 30,25,20,15,10 5 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 45 sec 10,15,20,25,30 5 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 45 sec 30,25,20,15,10 5 Progress Chart

Cardio

HIIT 15mins 15 sec - - Progress Chart
Day 35 REST DAY
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 30 min - - Progress Chart
Day 36 CHEST & ABS
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 25,20,15,10,5 5 Progress Chart

Chest

Bench Press Machine Bench Press Machine 90 sec 5,10,15,20,25 5 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 90 sec 25,20,15,10,5 5 Progress Chart

Chest

Cable Cross Over Cable Cross Over 90 sec 5,10,15,20,25 5 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 90 sec 25,20,15,10,5 5 Progress Chart

Abs

Crunches Crunches 45 sec 30 5 Progress Chart

Cardio

HIIT Bike 15Mins 15 sec - - Progress Chart
Day 37 BACK & CALVES
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 45 sec 25,20,15,10,5 5 Progress Chart

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 45 sec 5,10,15,20,25 5 Progress Chart

Back

T Bar Lying Row T Bar Lying Row 90 sec 25,20,15,18,5 5 Progress Chart

Back

Barbell Bent Over Two Arm Row Barbell Bent Over Two Arm Row 90 sec 5,10,15,20,25 5 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 45 sec 25,20,15,10,5 5 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 45 sec 30,20,10,10,20,30 6 Progress Chart

Cardio

HIIT Rowing 15Mins 15 sec - - Progress Chart
Day 38 QUADS, GLUTES & ABS
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Front Squat Smith Machine Front Squat 90 sec 30,25,20,15,10 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 10,15,20,25,30 5 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 30,25,20,15,10 1 Progress Chart

Upper Legs

Dumbbell Rear Lunge Dumbbell Rear Lunge 0 sec 10,15,20,25,30 5 Progress Chart

Upper Legs

Dumbbell Rear Lunge Dumbbell Rear Lunge 45 sec 10,15,20,25,30 5 Progress Chart

Glutes

Glutes Machine Kickback 0 sec 30,25,20,15,10 5 Progress Chart

Glutes

Glutes Machine Kickback 45 sec 30,25,20,15,10 5 Progress Chart

Abs

Cable Kneeling Crunch with Alternating Oblique Twists Cable Kneeling Crunch with Alternating Oblique Twists 90 sec 10,16,20,26,32 5 Progress Chart

Cardio

HIIT Bike 15Mins 15 sec - - Progress Chart