Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
5
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, Machines
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
Workout Description
Doug's 5 day high definition routine is designed to increase muscle definition and burn bodyfat. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
Workout notes:
- 2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.
- Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
- Abdominals are performed after each training session
- 30 Seconds rest between sets
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Decline Crunches - 4 sets of 20-25 reps
- Hanging Leg Raises - 4 sets of 20-25 reps
- Twisting Crunches - 4 sets of 20-25 reps
Daily Workout Schedule:
| Monday - Arms | ||
|---|---|---|
| Biceps | ||
| Exercise | Sets | Reps |
| Barbell Curl | 4 | 20, 15, 12, 10 |
| Dumbbell Curl | 3 | 15, 12, 10 |
| Concentration Curl | 3 | 15, 12, 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 4 | 15, 12, 10, 10 |
| Rope Pushdown | 3 | 15, 12, 10 |
| Dumbbell Extension | 3 | 15, 12, 10 |
| Tuesday - Legs | ||
|---|---|---|
| Quads, Hamstrings and Glutes | ||
| Exercise | Sets | Reps |
| Squats | 4 | 20, 15, 12, 10 |
| Leg Press | 3 | 15, 12, 10 |
| Leg Extension | 3 | 20, 15, 12 |
| Leg Curl | 4 | 20, 15, 12, 10 |
| Straight Leg Deadlifts | 3 | 15, 12, 10 |
| Calves | ||
| Exercise | Sets | Reps |
| Seated Calf Raise | 3 | 15, 12, 10 |
| Standing Calf Raise | 3 | 20, 15, 12 |
| Wednesday - Chest | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 4 | 15, 12, 12, 10 |
| Flat Dumbbell Press | 3 | 15, 12, 10 |
| Decline Dumbbell Press | 3 | 15, 12, 10 |
| Cable Crossovers | 2 | 12 |
| Incline Flys | 2 | 12 |
| Thursday - back | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Smith Machine Barbell Row | 4 | 15, 12, 10, 10 |
| Bent Over Dumbbell Rows | 3 | 15, 12, 10 |
| Wide Grip Pulldown | 3 | 15, 12, 10 |
| Seated Rowing | 3 | 15, 12, 10 |
| Hyper-Extension | 4 | 15, 12, 10, 10 |
| Friday - Shoulders | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Dumbbell Press | 4 | 15, 12, 10, 10 |
| Side Lateral Raises | 3 | 15, 12, 10 |
| Dumbbell Rear Delt Fly | 3 | 15, 12, 10 |
| Dumbbell Shrugs | 3 | 15, 12, 10 |
Saturday & Sunday - Rest Days
Comments (1,620)
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Posted Mon, 06/14/2010 - 18:38
You want to use as much weight as possible for each stated rep range. Using maximal weight encourages the body to hold onto muscle while cutting. The real key to cutting fat is a good cutting diet. This routine will simply assist you in maximizing fat loss while cutting, but it can't replace a good cutting diet.
When cutting, you definitely want to eat less. Generally for men, around 2300 to 2500 daily calories is a good place to start.
Posted Sun, 06/13/2010 - 21:54
Is this routine a good routine for someone like me, who needs to lose about 10-15 lbs (I am 6 feet and weight 175lbs, mostly fat on my upper body), and I would like to tone my muscles? It says it will increase muscle definition and burn body fat but some people say that is impossible. Also, I will be using protein powder along with this routine, will this help with results?
Posted Mon, 06/14/2010 - 15:01
It's very difficult (almost impossible) to gain muscle while losing fat at the same time. I would use this routine to knock off the weight, and get on a good muscle building workout after that. With the right diet and using this routine, you could knock those extra pounds off in no time.
Posted Wed, 06/16/2010 - 14:51
Okay, thanks for the reply! I have another question though. I'm doing this routine and pairing it with some protein shakes (I don't get enough protein my diet). I've been reading a lot about when you are supposed to drink them, and they all conflict each other. I've been drinking 1 shake before I work out, then another 30 minutes before bed. What is your advice on when to drink protein shakes?
Posted Wed, 06/16/2010 - 17:27
Have a whey shake first thing in the morning and post-workout. Have casein in between meals and before bed.
Whey is fast digesting, and gets protein into your system quickly, which is needed post-workout and first thing in the morning.
Posted Wed, 07/21/2010 - 19:20
I am naturally right handed, and I can physically see my right arm getting more toned then my left arm. Should I lift more with my left for a little bit for it to catch up?
Posted Thu, 07/22/2010 - 13:30
Hi Ethan,
This is normal for most lifters. Use a broad range of dumbbell and barbell lifts, but don't try to use more with your left arm. It will catch up slowly, but eventually.
Posted Sun, 06/13/2010 - 22:09
Hey Steve...
I like this routine, and would like to run it for some time...
I've been out of the gym for a couple of months due to work and study problems... I've been keeping in shape with home exercises.. and looking forward on getting back to gym.. i'm 1.83cm tall and have 76-77 kilos..
Is it possible to gain lean muscle with this routine? I mean be on the "cutting (toning)" training and yet gain muscle? Before that I've been on strength training, with max 5-6 repetitions and gained 8 kilos, and now I kinda feel weak not being able to do much repetitions with higher weights. I just get tired so easily :/
So summing it up.. This routine any good balanced for getting lean and toned muscle? (if i exclude cardio, of course...)
Regards.
Novak
Posted Mon, 06/14/2010 - 14:54
Hi Novak,
Because of the higher rep ranges, I wouldn't consider this routine to be the most optimal on M&S for gaining mass. But with that said, if you eat a good diet you could gain muscle mass. For mass, I would recommend a routine that stays more within the 5 to 12 rep range for most sets, or up to 15 for isolation work.
If you are looking to gain muscle while cutting fat...well, that is virtually impossible to do at the same time. I would ask yourself which goal is more important to you at the moment, and zero in on that goal.
Posted Mon, 06/14/2010 - 20:33
Taking in consideration I loose fat with any form of training (I have a very low percentage of fat due to my diet and metabolism), I'd stick to the range of 5-12 rep.
So would you recommend any INTENSE program to run for the next 10-12 weeks?
(I keep my diet with much crabs and protein, as less fat as possible [for example pork bothers my stomach])
Regards.
Posted Tue, 06/15/2010 - 09:27
I would recommend a more basic beginner workout along with a big diet for fight against your metabolism. You need to eat so that you are gaining at least a pound each month, and that may require monitoring your calories and doing some planning.
Posted Mon, 06/14/2010 - 14:46
can i do bicep, tricep, and shoulders in the same day?
Posted Mon, 06/14/2010 - 14:49
That would work.
Posted Mon, 06/14/2010 - 14:55
Am I suppose to do the cardio on my rest days too?
Posted Mon, 06/14/2010 - 18:35
Don't perform cardio on rest days.
Posted Mon, 06/14/2010 - 15:37
How much weight should I be trying to push. Should I just get to 20 reps or should I go light and be able to push more.? THX
Posted Mon, 06/14/2010 - 18:34
Use as much weight as you can for a given rep range. using maximum weight while cutting will encourage your body to hold onto the most muscle mass.
Posted Tue, 06/15/2010 - 10:48
I want to go on this routine but struggling with what weight to use during the workout. I am 5 11, 228lbs and 41 yrs old. I am quite muscular but have fat in the middle.
Posted Tue, 06/15/2010 - 17:11
Hi Edward,
You want to use as much weight as possible for each stated rep range. Always push yourself for more reps during each workout without training to failure.
Posted Tue, 06/15/2010 - 16:30
Hi Steve,
I am 15 years old, aprox. 5' 11" and about 243 lbs. I have lost alot of weight in my recent dieting efforts (down from 270) and would like to start toning while losing body fat, so I can really build muscle when I hit my goal weight of roughly 180-185.
My question is if this plan is right for me if my goal is to lose body fat and tone? Or should I be focusing on heavy cardio to simply burn fat, and then start building muscle when I lost the body fat?
Thanks, and any other advice would be very helpful.
Posted Tue, 06/15/2010 - 17:06
Hi Harris,
It is extremely difficult to build muscle while still losing fat. I would continue to push for strength while cutting to your goal. Once at your goal weight, you can start a slow bulk diet.
One advantage you have by starting at 270 pounds is that you will have a greater degree of natural muscle because of your past size. Make sure you are eating enough protein and training heavy so you hold on to as much muscle as possible.
Posted Tue, 06/15/2010 - 17:10
Haha, Steve, I have huge calves from carrying around my old fatter self.
Can you give me an explanation of exactly what is cutting?
Thanks.
Posted Tue, 06/15/2010 - 17:17
Cutting simply means cutting fat - or dropping fat.
Posted Wed, 06/16/2010 - 12:24
for Tuesday's you have :
Leg Curl 4 15, 12, 10
did you mean 3 sets? or 4 sets and 20,15,12,10?
Posted Wed, 06/16/2010 - 17:08
20,15,12,10.
Thanks for pointing that out. I will fix it!
Posted Wed, 06/16/2010 - 13:42
hey steve,
I've been working out for over a year now and have lost 52lbs.
I am currently 160lb at around 15-16% bodyfat. I was doing a 3 day split with cardio 30 minutes 2x a day but I am at a plateau. I was at a plateau at 175 and used a fullbody routine 3x a week and was able to drop 15lbs. Like I said I am 160lbs but still have fat specially aroun my gut. I want to stay in the 160s or low 170s at 6-8% bodyfat. I know I cannot build muscle and loss fat at the same time but in my case what do you recommend? Should I continue losing weight and then bulk back to my desired weight?
Posted Wed, 06/16/2010 - 17:07
Joe, congrats on the great progress!
A few questions...Have you been lifting as heavy weight as possible during your diet? And how much daily protein have you been eating while losing this weight?
Posted Wed, 06/16/2010 - 22:03
Steve, thanks for replying.
I have kept my rep range between 10-12 per set. But I have not lifted really heavy weights.
An estimate of the amount of weight for compounds exercises I have been lifting would be 70-75% of my
1rep max. That was when I was doing a split but for the last 6weeks I've been doing a fullbody workout and have been lifting 60% of my 1rep max using straight sets, more like a circuit routine. I have noticed a loss in stength while doing this routine and want to change things up a bit.
I eat 5-6times a day. I have about 140g of protein a day. I am limiting my carbs to under 50g a day and they usually come from vegetables or whole wheat bread. I am also eating about 1500-1800 calories per day.
Posted Thu, 06/17/2010 - 08:02
Hi Joe,
I believe there are 3 issues contributing to your current plateau. First, when you don't lift as heavy as possible while losing fat (and this is generally withing the rep ranges of 5-12 reps), your are encouraging your body to give up valuable muscle along with fat. You need to push yourself for more reps and weight on every set of every workout.
Second, I believe you aren't eating enough. Men who eat under 1800 daily calories run the risk of "bounce back" weight gain when the diet is finished. Eating too few calories also forces your body to make hard and dramatic decisions, including the use of existing muscle for fuel.
Third, you aren't eating enough protein. Yous should be eating at least 30 to 40 grams every 2.5 to 3 hours.
What I believe is happening is that you are losing weight but losing a lot of muscle as well, leaving you thinner but still flabby. I would start eating about 2300 daily calories, eat more protein, and start training hard and heavy in the weight room with good form. This will help you as you cut more fat.
Posted Thu, 06/17/2010 - 11:04
thanks steve, I appreciate your help.
Just a few more things I need your advice on. Is this routine good for my goal or do you recommend another one?
Also, I am currently taking flax seed oil, a multi-vitamin, and protein shakes as part of my supplementation and have decided to stay away from other supplements like creatine and NO products. Do you recommend taking any of these supplements while trying to lose fat? I need something to give me a boost during and before my workouts.
Again thanks for your help!!!
Posted Wed, 06/16/2010 - 15:03
Hi, I have recently gained 25 lbs after quitting smoking, who knew food tasted so great!! I have read through all the workouts and very confused what would benefit me the most. I already go to the gym 5-6 days a week and do a combination of weights and cardio. I am looking for a workout to tone and burn fat. I did try the 2 day toning workout and loved it but found doing cardio the other 4 days boring. Thanks in advance for any suggestions.
Posted Wed, 06/16/2010 - 17:06
Hi Karen,
This workout would be perfect for your needs. It isn't so much the workout and cardio that burns the fat, as it is your diet. A workout and cardio plan simply aid the process. As a woman you will want to cut back your calories until you are dropping about 1.5 to 2 pounds per week. You will also want to eat 20 to 30 grams of protein about every 2.5 to 3 hours to help maximize muscle retention while cutting fat. You also need to lift heavy weights. Failure to lift heavy and eat enough protein will result in you losing fat and muscle while you diet. You risk ending up thinner, but still flabby.
Posted Thu, 06/17/2010 - 08:10
Thanks Steve!!!
Posted Wed, 06/16/2010 - 17:22
Hello there,
Im all new to this and have been doing mine all totally wrong for the past few weeks. Im 32 and have always shyed away from exercise, but I have recently gave up smoking and turned into a bit of a health freak lol.
Im really confused about the type of weights I have got and which ones do what etc.... I have recently purchased a home multi gym which is good but again Im unsure about the exercises. Also with regards to the reps and stuff, do I only lift the heaviest then drop? If you could advise I would be very grateful.
Thanks ;-)
Posted Thu, 06/17/2010 - 08:10
Hi Ian,
Each exercise links to a video which shows how to perform it. That should help.
Since you are a beginner to weight training, you want to take several weeks to practice proper form, and then slowly start adding weight week by week, always challenging yourself to do more then the previous week.
Posted Thu, 06/17/2010 - 18:28
Thanks Steve.
Posted Thu, 06/17/2010 - 04:25
Hey this looks like a great routine, but I was wondering if the 2 hours of cardio is too much? and will it make me loose muscle?
Posted Thu, 06/17/2010 - 07:57
I wouldn't recommend 2 hours of daily cardio if you are trying to build muscle.
Posted Fri, 06/18/2010 - 05:26
I am trying to cut, but I was wondering if HIIT cardio training would be a better option for that? since there would be less risk of losing muscle
Posted Fri, 06/18/2010 - 10:11
Holding muscle while cutting is generally more dependent on training hard and heavy, as opposed to what form of cardio you use.
Posted Fri, 06/18/2010 - 18:26
alright thanks for the help steve!
Posted Sat, 06/19/2010 - 19:24
last question how often should I perform HIIT, twice a day and 5 times a week?
Posted Sat, 06/19/2010 - 20:22
Yes. In the morning and after resistance training, if possible.
Posted Thu, 06/17/2010 - 13:55
Hi Steve,
I am a 28 year old female, 5'11" and just under 145lbs. It's been years since I've been to the gym and I've finally gotten back into the routine the past 2 months. My goal is to tone and build muscle - I think a little more than most women, but still I do not want to bulk up too much ie as much as a male. I've been following a routine the past two months and have seen progress but I made it for myself so thought an expert might be most effective...do you think this is a good program for me? Also is there a way to condense the program/muscle grps into 3 days a week? I'v found longer workouts only 3 days a week works best for me.
Many thanks,
Jess
Posted Fri, 06/18/2010 - 10:15
Hi Jessica,
You won't bulk up. Check out the female transformation section, and the female athlete profiles. These women lift hard and heavy:
http://www.muscleandstrength.com/articles/transformations.html
http://www.muscleandstrength.com/natural/athletes/female-fitness-models....
http://www.muscleandstrength.com/natural/athletes/figure-athletes.html
I would probably recommend something like the 3 day beginner's workout:
http://www.muscleandstrength.com/workouts/3day-beginners-workout.html
As a female, it may serve you better to use 10 to 15 reps for most exercises.
Posted Tue, 06/22/2010 - 00:19
Thanks Steve, those stories are definetly inspirational and what I am aiming for! Thank-you for the link to the beginner's workout, I am going to start it next week.
Posted Sat, 06/19/2010 - 13:02
I have to cut squats because of my knees and ankles, what would you suggest?
Posted Sat, 06/19/2010 - 14:26
What health issues are you experiencing with your knees and ankles? I am hesitant to recommend another leg exercise without knowing more details.
Posted Sat, 06/19/2010 - 17:13
I want to get a lean body, solid midsection, chest, arms and back.
something like this (http://losefatatwork.com/wp-content/uploads//2009/04/lean-body.jpg) I don't think I am far away from this, probably a year.
I am lean but probably need to get rid of 3-4 percent of body fat more. I think i have around 15 percent body fat. I would like it to be < 10. I am working out 6 days a week. Almost everyday 2 -3 miles running cardio, or swimming every other day. Oh and I also have a very strict diet, only protein, I cut fat completely. My daily workout consists of, cardio first then abs 15 min or so then hit the cold irons. Currently this is my workout, this is the first week will do it 3 more weeks, then I will change it.
I don't care about size, since I don't care about getting big. What I want is a defined, lean body. You think with all these and my goal, am I on the right path? any suggestions, comments.
Posted Sat, 06/19/2010 - 18:41
How many calories are you eating per day?
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