GeorgeTryfonos

Nov 11th 2018

TRY IT OUT

DOWNLOAD

GT Mass Builder W5 to W8

DOWNLOADS/VIEWS: 9/2494

RATING: 100 (FROM 1 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

BACK & CALVES 7 exercises, 36 mins

	5x25,20,15,10,5 reps	rest: 45s
	5x25,20,15,10,5 reps	rest: 45s
Barbell Bent-Over Row (Reverse Grip)	5x5,10,15,20,25 reps	rest: 45s
Barbell Bent-Over Row	5x25,20,15,10,5 reps	rest: 45s
Smith Machine Shrug	5x5,10,15,20,25 reps	rest: 45s
Machine Seated Calf Raise	6x25,20,15,15,20,25 reps	rest: 45s
	1x0 reps	rest: 15s

CHEST & ABS 6 exercises, 39 mins

	5x25,20,15,10,5 reps	rest: 45s
Barbell Decline Bench Press	5x5,10,15,20,25 reps	rest: 45s
Dumbbell Incline Fly	5x25,20,15,10,5 reps	rest: 45s
Machine Incline Chest Press	5x5,10,15,20,28 reps	rest: 45s
Stability Ball Weighted Sit-Up	5x30 reps	rest: 40s
	1x0 reps	rest: 15s

LEGS 5 exercises, 31 mins

Machine Leg Press (Wide Stance)	5x30,25,20,15,10 reps	rest: 45s
Machine Leg Press (Narrow Stance)	5x10,15,20,25,30 reps	rest: 45s
Machine Leg Extension	5x30,25,20,15,10 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	5x10,15,20,25,30 reps	rest: 90s
	1x0 reps	rest: 15s

ARMS & CALVES 6 exercises, 30 mins

Cable Shoulder Extension	5x30,25,20,15,10 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	5x10,15,20,25,30 reps	rest: 45s
Barbell Preacher Curl	5x30,25,20,15,10 reps	rest: 45s
	5x10,15,20,25,30 reps	rest: 45s
Machine Calf Press	6x25,20,15,15,20,25 reps	rest: 45s
	1x0 reps	rest: 15s

SHOULDERS & ABS 7 exercises, 45 mins

Machine Shoulder Press	5x35,30,25,20,15 reps	rest: 45s
	5x15,20,25,30,35 reps	rest: 45s
Dumbbell One-Arm Front Raise	5x35,30,25,20,15 reps	rest: 45s
Dumbbell Lateral Raise (Prone)	5x15,20,25,30,35 reps	rest: 45s
	6x25,20,15,15,20,25 reps	rest: 45s
Parallel Bar Hip Raise	5x30 reps	rest: 45s
	1x0 reps	rest: 15s

REST DAY 2 exercises, 33 mins

		1x0 reps	rest: 15s
	Running	1x0 reps	rest: 30s

REST DAY 1 exercises, 31 mins

Running

1x0 reps

rest: 30s

BACK & CALVES 7 exercises, 44 mins

Barbell Deadlift	6x15,10,5,5,10,15 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	5x25,20,15,10,5 reps	rest: 45s
Machine Lat Pulldown (Reverse Grip)	5x5,10,15,20,25 reps	rest: 45s
Dumbbell Bent-Over Row	5x25,20,15,18,5 reps	rest: 45s
Machine Seated Row	5x5,10,15,20,25 reps	rest: 45s
Machine Seated Calf Raise	6x30,20,10,10,20,30 reps	rest: 45s
	1x0 reps	rest: 15s

CHEST & ABS 7 exercises, 1 hr 11 mins

Barbell Decline Bench Press	5x25,20,15,10,5 reps	rest: 90s
Machine Bench Press	5x5,10,15,20,25 reps	rest: 90s
Dumbbell Incline Bench Press	5x25,20,15,10,5 reps	rest: 90s
Cable Cross-Over	5x5,10,15,20,25 reps	rest: 90s
Crunch	5x30 reps	rest: 45s
Rotational Crunch	5x40 reps	rest: 45s
	1x0 reps	rest: 15s

LEGS 6 exercises, 50 mins

Hack Squat	6x20,15,10,10,15,20 reps	rest: 90s
Machine Leg Extension	5x10,15,20,25,30 reps	rest: 90s
Smith Machine Squat	5x30,25,20,15,10 reps	rest: 90s
Machine Single-Leg Curl	5x10,15,20,25,30 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	5x30,25,20,15,10 reps	rest: 90s
	1x0 reps	rest: 15s

ARMS & CALVES 8 exercises, 1 hr 14 mins

EZ Bar Curl	5x25,20,15,10,5 reps	rest: 90s
EZ Bar Curl (Reverse Grip)	5x5,10,15,20,15 reps	rest: 90s
Dumbbell Seated Tricep Press	5x25,20,15,10,5 reps	rest: 90s
Machine Dip	5x5,10,15,20,25 reps	rest: 90s
Cable Dual Overhead Curl	6x20 reps	rest: 0s
	6x20 reps	rest: 90s
Machine Calf Press	6x30,20,10,10,20,30 reps	rest: 60s
	1x0 reps	rest: 15s

SHOULDERS & ABS 9 exercises, 1 hr 26 mins

	6x20,15,10,10,15,20 reps	rest: 90s
Cable Bent-Over Lateral Pulley	5x30,25,20,15,10 reps	rest: 90s
	5x10,15,20,25,30 reps	rest: 90s
	5x30,25,20,15,10 reps	rest: 90s
Barbell Shrug	5x10,15,20,25,30 reps	rest: 90s
Cable External Rotation	6x20,15,10,10,15,20 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	5x30 reps	rest: 45s
Decline Bench Alternating Leg Raise	5x20 reps	rest: 45s
	1x0 reps	rest: 15s

REST DAY 2 exercises, 33 mins

		1x0 reps	rest: 15s
	Running	1x0 reps	rest: 30s

REST DAY 1 exercises, 31 mins

Running

1x0 reps

rest: 30s

BACK & CALVES 8 exercises, 48 mins

Barbell Deadlift	6x25,15,5,5,15,25 reps	rest: 120s
Pull-Up (Hammer Grip)	4x20,15,10,5 reps	rest: 0s
	4x20,15,10,5 reps	rest: 0s
	4x20 reps	rest: 90s
Cable V Bar Pulldown	4x5,10,15,20 reps	rest: 0s
Dumbbell Bent-Over Row	4x5,10,15,20 reps	rest: 90s
Machine Seated Calf Raise	6x30,20,10,10,20,30 reps	rest: 60s
	1x0 reps	rest: 15s

CHEST & ABS 8 exercises, 1 hr 0 min

Dumbbell Incline Fly	4x20,15,10,5 reps	rest: 0s
Barbell Decline Bench Press	4x20,15,10,5 reps	rest: 90s
Barbell Incline Bench Press	4x5,10,15,20 reps	rest: 0s
Dumbbell Fly	4x5,10,15,20 reps	rest: 90s
Barbell Bench Press	6x25,15,5,5,15,25 reps	rest: 120s
Barbell Press Sit-Up	5x30 reps	rest: 0s
Plank	5x10 reps	rest: 60s
	1x0 reps	rest: 15s

LEGS 8 exercises, 41 mins

Machine Leg Press (Narrow Stance)	3x25,15,10 reps	rest: 0s
Hack Squat	3x25,15,10 reps	rest: 90s
Hack Squat (Narrow Stance)	3x10,15,25 reps	rest: 0s
Machine Leg Press (Wide Stance)	3x10,,15,25 reps	rest: 90s
Machine Leg Curl (Prone)	6x30,20,10,10,20,30 reps	rest: 0s
Machine Leg Extension	6x10,20,30,30,20,10 reps	rest: 90s
	6x20,15,10,10,15,20 reps	rest: 90s
	1x0 reps	rest: 15s

ARMS & CALVES 8 exercises, 42 mins

Cable Bicep Curl	4x25,20,15,10 reps	rest: 0s
Cable Rope Overhead Tricep Extension	4x25,20,15,10 reps	rest: 90s
Cable One-Arm Preacher Curl	4x10,15,20,25 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10,15,20,25 reps	rest: 90s
EZ Bar Tricep Extension	6x30,20,10,10,20,30 reps	rest: 0s
Dumbbell Hammer Curl	6x10,20,30,30,20,10 reps	rest: 90s
Machine Calf Press	6x30,20,10,10,20,30 reps	rest: 60s
	1x0 reps	rest: 15s

SHOULDERS & ABS 9 exercises, 50 mins

Dumbbell Seated Shoulder Press	4x25,20,15,10 reps	rest: 0s
Dumbbell Lateral Raise	4x25,20,15,10 reps	rest: 90s
Cable Rope Face Pull	4x10,15,20,25 reps	rest: 0s
	4x10,15,20,25 reps	rest: 90s
	6x30,20,10,10,20,30 reps	rest: 0s
Dumbbell Shoulder Shrug	6x10,20,30,30,20,10 reps	rest: 90s
	3x30 reps	rest: 45s
	3x30 reps	rest: 45s
	1x0 reps	rest: 15s

REST DAY 2 exercises, 33 mins

		1x0 reps	rest: 15s
	Running	1x0 reps	rest: 30s

REST DAY 1 exercises, 31 mins

Running

1x0 reps

rest: 30s

BACK & CALVES 37 exercises, 2 hrs 5 mins

EZ Bar Bent-Over Row (Reverse Grip)	1x20 reps	rest: 20s
EZ Bar Bent-Over Row (Reverse Grip)	1x15 reps	rest: 15s
EZ Bar Bent-Over Row (Reverse Grip)	1x10 reps	rest: 10s
EZ Bar Bent-Over Row (Reverse Grip)	1x5 reps	rest: 120s
EZ Bar Bent-Over Row (Reverse Grip)	1x5 reps	rest: 5s
EZ Bar Bent-Over Row (Reverse Grip)	1x10 reps	rest: 10s
EZ Bar Bent-Over Row (Reverse Grip)	1x15 reps	rest: 15s
EZ Bar Bent-Over Row (Reverse Grip)	1x20 reps	rest: 20s
	1x20 reps	rest: 20s
	1x15 reps	rest: 15s
	1x10 reps	rest: 10s
	1x5 reps	rest: 120s
	1x5 reps	rest: 5s
	1x10 reps	rest: 10s
	1x15 reps	rest: 15s
	1x20 reps	rest: 20s
Back Hyperextension	1x20 reps	rest: 20s
Back Hyperextension	1x15 reps	rest: 15s
Back Hyperextension	1x10 reps	rest: 10s
Back Hyperextension	1x5 reps	rest: 120s
Back Hyperextension	1x5 reps	rest: 5s
Back Hyperextension	1x10 reps	rest: 10s
Back Hyperextension	1x15 reps	rest: 15s
Back Hyperextension	1x20 reps	rest: 20s
Cable Shoulder Extension	1x30 reps	rest: 30s
Cable Shoulder Extension	1x20 reps	rest: 20s
Cable Shoulder Extension	1x10 reps	rest: 120s
Cable Shoulder Extension	1x10 reps	rest: 10s
Cable Shoulder Extension	1x20 reps	rest: 20s
Cable Shoulder Extension	1x30 reps	rest: 30s
Machine Seated Calf Raise	1x30 reps	rest: 30s
Machine Seated Calf Raise	1x20 reps	rest: 20s
Machine Seated Calf Raise	1x10 reps	rest: 120s
Machine Seated Calf Raise	1x10 reps	rest: 10s
Machine Seated Calf Raise	1x20 reps	rest: 20s
Machine Seated Calf Raise	1x30 reps	rest: 30s
Rowing	1x0 reps	rest: 15s

CHEST & ABS 32 exercises, 1 hr 56 mins

Barbell Decline Bench Press	1x20 reps	rest: 20s
Barbell Decline Bench Press	1x15 reps	rest: 15s
Barbell Decline Bench Press	1x10 reps	rest: 10s
Barbell Decline Bench Press	1x5 reps	rest: 120s
Barbell Decline Bench Press	1x5 reps	rest: 5s
Barbell Decline Bench Press	1x10 reps	rest: 10s
Barbell Decline Bench Press	1x15 reps	rest: 15s
Barbell Decline Bench Press	1x20 reps	rest: 120s
Smith Machine Incline Bench Press	1x20 reps	rest: 20s
Smith Machine Incline Bench Press	1x15 reps	rest: 15s
Smith Machine Incline Bench Press	1x10 reps	rest: 10s
Smith Machine Incline Bench Press	1x5 reps	rest: 120s
Smith Machine Incline Bench Press	1x5 reps	rest: 5s
Smith Machine Incline Bench Press	1x10 reps	rest: 10s
Smith Machine Incline Bench Press	1x15 reps	rest: 15s
Smith Machine Incline Bench Press	1x20 reps	rest: 120s
	1x20 reps	rest: 20s
	1x15 reps	rest: 15s
	1x10 reps	rest: 10s
	1x5 reps	rest: 120s
	1x5 reps	rest: 5s
	1x10 reps	rest: 10s
	1x15 reps	rest: 15s
	1x20 reps	rest: 120s
Dumbbell Pullover	1x30 reps	rest: 30s
Dumbbell Pullover	1x20 reps	rest: 20s
Dumbbell Pullover	1x10 reps	rest: 90s
Dumbbell Pullover	1x10 reps	rest: 10s
Dumbbell Pullover	1x20 reps	rest: 20s
Dumbbell Pullover	1x30 reps	rest: 90s
Air Bike	5x30 reps	rest: 60s
	1x0 reps	rest: 15s

LEGS 25 exercises, 1 hr 20 mins

Barbell Squat	1x20 reps	rest: 20s
Barbell Squat	1x15 reps	rest: 15s
Barbell Squat	1x10 reps	rest: 10s
Barbell Squat	1x5 reps	rest: 120s
Barbell Squat	1x5 reps	rest: 5s
Barbell Squat	1x10 reps	rest: 10s
Barbell Squat	1x15 reps	rest: 15s
Barbell Squat	1x20 reps	rest: 120s
Machine Leg Press	1x20 reps	rest: 20s
Machine Leg Press	1x15 reps	rest: 15s
Machine Leg Press	1x10 reps	rest: 10s
Machine Leg Press	1x5 reps	rest: 120s
Machine Leg Press	1x5 reps	rest: 5s
Machine Leg Press	1x10 reps	rest: 10s
Machine Leg Press	1x15 reps	rest: 15s
Machine Leg Press	1x20 reps	rest: 120s
Machine Leg Curl (Prone)	1x20 reps	rest: 20s
Machine Leg Curl (Prone)	1x15 reps	rest: 15s
Machine Leg Curl (Prone)	1x10 reps	rest: 10s
Machine Leg Curl (Prone)	1x5 reps	rest: 120s
Machine Leg Curl (Prone)	1x5 reps	rest: 5s
Machine Leg Curl (Prone)	1x10 reps	rest: 10s
Machine Leg Curl (Prone)	1x15 reps	rest: 15s
Machine Leg Curl (Prone)	1x20 reps	rest: 120s
	1x0 reps	rest: 15s

ARMS & CALVES 25 exercises, 1 hr 35 mins

Dip	1x20 reps	rest: 20s
Dip	1x15 reps	rest: 15s
Dip	1x10 reps	rest: 10s
Dip	1x5 reps	rest: 120s
Smith Machine Bench Press (Close Grip)	1x5 reps	rest: 5s
Smith Machine Bench Press (Close Grip)	1x10 reps	rest: 10s
Smith Machine Bench Press (Close Grip)	1x15 reps	rest: 15s
Smith Machine Bench Press (Close Grip)	1x20 reps	rest: 120s
Dumbbell Incline Curl	1x20 reps	rest: 20s
Dumbbell Incline Curl	1x15 reps	rest: 15s
Dumbbell Incline Curl	1x10 reps	rest: 10s
Dumbbell Incline Curl	1x5 reps	rest: 120s
Dumbbell Seated Curl	1x5 reps	rest: 5s
Dumbbell Seated Curl	1x10 reps	rest: 10s
Dumbbell Seated Curl	1x15 reps	rest: 15s
Dumbbell Seated Curl	1x20 reps	rest: 120s
	1x100 reps	rest: 90s
Dumbbell Hammer Curl	1x100 reps	rest: 90s
Machine Calf Press	1x30 reps	rest: 30s
Machine Calf Press	1x20 reps	rest: 20s
Machine Calf Press	1x10 reps	rest: 120s
Machine Calf Press	1x10 reps	rest: 10s
Machine Calf Press	1x20 reps	rest: 20s
Machine Calf Press	1x30 reps	rest: 120s
	1x0 reps	rest: 15s

SHOULDERS & ABS 38 exercises, 2 hrs 14 mins

Dumbbell Reverse Fly	1x20 reps	rest: 20s
Dumbbell Reverse Fly	1x15 reps	rest: 15s
Dumbbell Reverse Fly	1x10 reps	rest: 10s
Dumbbell Reverse Fly	1x5 reps	rest: 120s
Dumbbell Reverse Fly	1x5 reps	rest: 5s
Dumbbell Reverse Fly	1x10 reps	rest: 10s
Dumbbell Reverse Fly	1x15 reps	rest: 15s
Dumbbell Reverse Fly	1x20 reps	rest: 120s
Dumbbell Lateral Raise	1x20 reps	rest: 20s
Dumbbell Lateral Raise	1x15 reps	rest: 15s
Dumbbell Lateral Raise	1x10 reps	rest: 10s
Dumbbell Lateral Raise	1x5 reps	rest: 120s
Dumbbell Lateral Raise	1x5 reps	rest: 5s
Dumbbell Lateral Raise	1x10 reps	rest: 10s
Dumbbell Lateral Raise	1x15 reps	rest: 15s
Dumbbell Lateral Raise	1x20 reps	rest: 120s
Dumbbell Shoulder Shrug	1x20 reps	rest: 20s
Dumbbell Shoulder Shrug	1x15 reps	rest: 15s
Dumbbell Shoulder Shrug	1x10 reps	rest: 120s
Dumbbell Shoulder Shrug	1x10 reps	rest: 10s
Dumbbell Shoulder Shrug	1x15 reps	rest: 15s
Dumbbell Shoulder Shrug	1x20 reps	rest: 120s
	1x20 reps	rest: 20s
	1x15 reps	rest: 15s
	1x10 reps	rest: 120s
	1x10 reps	rest: 10s
	1x15 reps	rest: 15s
	1x20 reps	rest: 120s
Machine Shoulder Press	1x20 reps	rest: 20s
Machine Shoulder Press	1x15 reps	rest: 15s
Machine Shoulder Press	1x10 reps	rest: 120s
Machine Shoulder Press	1x10 reps	rest: 10s
Machine Shoulder Press	1x15 reps	rest: 15s
Machine Shoulder Press	1x20 reps	rest: 120s
V-Up	5x30 reps	rest: 60s
Cable Side Bend	1x20 reps	rest: 0s
Cable Side Bend	1x20 reps	rest: 45s
	1x0 reps	rest: 15s