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 (1,621)
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Posted Tue, 06/22/2010 - 10:37
Hi Allen,
Getting lean and ripped requires you to train with increasing resistance. You want to be pushing yourself on every set of every workout, always trying for more reps and ultimately more weight. If you do not push yourself in this manner while trying to cut fat, you run the risk of losing muscle and fat as you diet. Use whatever equipment that allows you to increase resistance.
Posted Tue, 06/22/2010 - 16:23
Hi, I'm going to try this routine. Are you suppose to add weight to each consecutive set or do you keep the same weight for the entire exercise?
Thanks
Posted Wed, 06/23/2010 - 11:25
Hi Sean,
You will want to use as much weight as possible for each stated set. It will take a bit of trial and error to figure out if you need to add weight or stick with the same weight.
Posted Wed, 06/23/2010 - 11:40
Hi Steve, I'm 175 cms, and 75 kilograms. I have a belly, but I was wondering whether it is better to gain muscle first, or to cut. I'm taking whey and creatine, and it's the first time I take creatine. I heard the first time you take it is when you see the most gains, so I want to be sure I'm doing the workout that will benefit me the most. Should I cut or should I gain muscle? I haven't really worked out for over a year. What do you think?
Posted Wed, 06/23/2010 - 15:27
Hi Fabrico,
Generally if you cut before you master the art of gaining muscle mass, you will end up losing fat and muscle, resulting in you looking skinny but flabby. I would recommend spending at least a year packing on muscle first.
Posted Wed, 06/23/2010 - 12:31
and once again, hyper extension says 4 sets, but you only have 3 rep numbers :P is it 3 sets? or did you forget a number
Posted Wed, 06/23/2010 - 15:28
Fixed it.
Should be 15, 12, 10, 10.
Thanks!
Posted Wed, 06/23/2010 - 12:43
I AM 6FT 240ILBS WANT TO GET CUT NOT MUCH ON DIETING ALL I EAT IS MEAT AND POTATOES IS THIS A GOOD WORKOUT FOR ME,ALSO AM TRYING TO FIGURE HOW MUCH WEIGHT TO DO ON EACH SET.
Posted Wed, 06/23/2010 - 15:31
Hi Dusty,
Use as much weight as possible for each stated rep range.
As far as workouts...diet is the most important factor when cutting fat.
Posted Wed, 06/23/2010 - 13:43
Hi, I've been doing this routine for about two weeks now, but I've been skipping the Back and Leg Days because I only am able to work out 3-4 days...What would be recommended to add legs and back into 3days...
Also should I be lifting max weight, or a comfortable weight for completion...Lastly my main area I really want to tone and get bigger are my chest, biceps, and triceps, would this workout help being that each section is only done 1 time a week...Thanks in advanced for your help...
Bobby
Posted Wed, 06/23/2010 - 15:33
Hi Bobby,
Use as much weight as possible for each stated rep range.
For the workouts, I would probably advice you to switch to a 3 or 4 day split. If your diet is in check, you can really cut fat effectively using any muscle building workout.
Posted Wed, 06/23/2010 - 15:00
I am currently 6-2 236lbs and i have played football but had to stop because of a lower back injury. I am in pretty good shape and could do most of these workouts. Though i do weigh a lot it doesn't show much, i was wondering if this would still be a good workout for me to do or is there something else that might better fit my current status.
Posted Wed, 06/23/2010 - 15:35
What is your primary goal? Muscle gain or fat loss?
Posted Fri, 06/25/2010 - 15:10
My goal is a little of both. I can tell from certain areas of my body I do have good amounts of muscle and what I really want to do is show them. As I mentioned before I have played football, so I have spent the last 3 years lifting weights, but not much on losing fat. Is there a way I can do both or shoot for one at a time? With all the fluff I put above I would think that my primary goal to lose fat. But please give me your advice because I am lost.
Posted Mon, 06/28/2010 - 14:18
Hi Daniel,
It is best to focus on one goal at a time. It is virtually impossible to do both at the same time. I would train hard and heavy, eat around 2500 calories per day, and look for around a 2 pound weight loss each week. If you are losing too much weight too quickly, eat a little more. You will also want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours.
Posted Wed, 07/14/2010 - 02:23
First of all id like to thank you for this routine. In the last two weeks I've lost about 6 pounds. But one problem I'm having is that when I workout my legs by the time I get to straight leg deadlifts I can barely pick up my legs and I have to skip them. Is there a way I can change that? The other problem I've noticed myself looking a little better but I want to see more in the glutes/thighs area. Will they change in due time or is it because I do not do the dead lifts? Also when I workout my abs I get a lot of pain in my lower back. Is that something that will get stronger or should I get it checked out?
Posted Wed, 06/23/2010 - 17:33
This sounds like a good routine. I'am 5ft 5in and 158 lbs. I have been doing speed workouts were I start off with 10 min of cardio and then hit 3 sets of 6 on about 8-10 different machines. My protein intake is a 30g scoop before and and 30g scoop after, I'am assuming I have to up this. While with the workout ive been doing ive seen nice gains I cant achieve definition under the chest or towards the nipple area. I have the amount of time needed as you require for the workout but do you think this workout will work for me or do you think I have to go for size?
Posted Thu, 06/24/2010 - 09:21
Hi Jerry,
This workout will work fine as long as you have your diet in check. Fat loss is almost completely about eating to lose weight. Try to eat around 2300 to 2500 calories per day, including 30 to 40 grams of protein every 2.5 to 3 hours. You also want to train hard and heavy so you don't lose muscle as you lose fat. This generally requires pushing yourself on every set.
Posted Wed, 06/23/2010 - 20:39
I've started working out and have been researching this website about proper supplements to take etc. I noticed there are pre-workout supplements that have Nitric Oxide(NO) and Creatine, that are great for training, and a Post-workout that contain things to help you recover. There is Thermogenics that assist in fat loss etc.
I am totally ready to get on board with the right supplements, however; it seems they are catered more for men. Being a woman, I don't need to bulk with huge muscles, or add weight gainers. I have a list of what I want to get and I wanted to insure it be alright for me to use them?
Fat Burner - Animal Cuts
Pre-Workout - Shock Therapy
During workout - Storm
Post-Workout - Torrent
MPR - Oat and Whey
HMB - HMB 2500 powder
Creatine - for non workout days.
I also take:
Omega - 3,6,9
Cinnamon tablets
Calcium 1200 mg
Vitamin D
Iron
Multivitamin
chromium picconiate
Thank you,
Chenise Wilder
Posted Thu, 06/24/2010 - 12:10
Hi Chenise,
You won't get huge muscles, even if you train like a beast. You will gain some muscle, which will make you toned and give you the body you want, but unless you take steroids you never have to worry about looking manly or beastly. Check out the fitness and figure models. They train hard and look amazing!
http://www.muscleandstrength.com/natural/athletes
You want to start with whey protein. Protein is essential for helping you to tone (build muscle). A quality mutivitamin and fish oil product is great fro overall health. I see you also take calcium iron and some other general health products...they look like a great choice.
Pre-workout products are great. They can help you train longer, with more energy, and they can help you burn fat by keeping your metabolism high.
Creatine is another amazing product, but must be taken every day to maximize its benefits.
Fat burners...I've tried several. They give me great "clean energy" throughout the day, and no jitters.
Intra-workout and post-workout supplements are also helpful if you have the money to spare.
ALL of these products work equally as well for a woman. Make sure you have your diet and training spot on though, so you can maximize the benefits of your supplements.
Posted Wed, 06/23/2010 - 20:53
Should you go up in weight as you decrease in reps or stay at the same weight throughout the excercise?
Posted Thu, 06/24/2010 - 14:45
Try to use as much weight as possible for each stated rep range. It will take some trial and error to figure out if you need to drop weight or stay with the same weight.
Posted Tue, 06/29/2010 - 20:35
Thank you very much. That was my thought as well
Posted Thu, 06/24/2010 - 12:26
This looks like an amazing program. I plan on starting it on Monday. I am a 5'6" female and weigh 165. I have been extremely active all my life by playing multiple sports. I still play sports now at 27. I wanted to trim down and tone/get stronger, not really build. Do you have any suggestions on what I should do?
Posted Thu, 06/24/2010 - 14:49
Hi Lauren,
Diet will be the real key for you. You will want to eat at least 20 to 30 grams of protein every 2.5 to 3 hours, and drop your calories a bit so you are losing weight each week. You will also want to train with as much weight as possible so you don't lose muscle while cutting fat.
Posted Tue, 06/29/2010 - 20:18
How many calories a day should I be consuming?
Posted Wed, 06/30/2010 - 14:25
I would say somewhere in the range of 1500 to 1800 per day. You want a goal to lose about 2 pounds per week.
Posted Fri, 06/25/2010 - 18:35
can this be split into 4 days?
Posted Mon, 06/28/2010 - 14:14
Hi Marcus,
Yes. You could do biceps with back and triceps with shoulders.
Posted Sat, 06/26/2010 - 12:47
Hey I am in the marines and we pt every morning and it is always dif but is for about 45-60 mins. would that be good enough for cardio in the morning or should I do more before that earlier in the morning? and I got to the gym every afternoon. It is really hard to get a good diet though I was wondering if you knew of some food/ snacks I could used to get a good diet with a busy schedule. I am currently 180 5'9'' and 10% body fat. Thanks
Posted Mon, 06/28/2010 - 14:16
Hi Mike,
I would definitely consider your morning PT to be a quality cardio session.
Regarding diet, what are your goals? To gain muscle? Lose fat?
Posted Tue, 06/29/2010 - 05:34
Well now I am around 175-180 lbs... I want to lose fat bc when I got to 190+ during runs and hikes my knees started feeling more pain then needed. I did a body fat % thing at the gym about 3 months ago and I was 188 with 8% but still didnt really have the abs I wanted. Also the Body fat % one we did was only a 3 point but it was computerized. I have some fat on my lower chest I been trying to get ride of and then jsut over all lose fat.
Posted Tue, 06/29/2010 - 08:40
Hi Mike,
Several things will help you get abs. First diet. You need to eat around 2300 to 2500 daily calories, and look to lose about 2 pounds of fat per week. If you're losing weight too rapidly, eat a bit more. You will also want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. Lastly, you need to push yourself in the weight room, always trying for more reps and ultimately more weight on every set of every workout.
In combination, this will encourage your body to hold on to muscle while cutting fat.
Posted Tue, 06/29/2010 - 09:28
OK thanks alot.. another question is there anything type of protein I can take that is easy to carry around. Like I can't always keep a shake around me. Would a protein bar sufficient or is there something better I can do?
Posted Tue, 06/29/2010 - 15:19
Protein bars and beef jerky are my two favorite choices. String cheese also works well.
Can you carry a very small cooler with you, like something about 6 inches by 6 inches?
Posted Tue, 06/29/2010 - 16:31
ok that is very goood I will try that and no I can't
Posted Sat, 06/26/2010 - 23:25
Is it easier to get a 6 pack by losing weight then working out your abs? Or just workout them out very hard and intensely?
Posted Mon, 06/28/2010 - 13:21
Hi Brandon,
A six pack is all about diet:
http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches...
Posted Sun, 06/27/2010 - 02:20
Please whats best for loosing fat and gaining more muscles mass between all your workout routines
Posted Mon, 06/28/2010 - 13:20
Hi Jerry,
It is virtually impossible to both gain muscle and lose fat at the same time. Until you have mastered the art of muscle building, you run the risk of losing muscle when you diet, leaving you skinnier but still flabby.
Posted Sun, 06/27/2010 - 06:18
hey Steve,
How is this workout program different from a 4 day split? I'm 5'10" and around 176 pounds. My main aim in muscle gain. Which program would you recommend?
Posted Mon, 06/28/2010 - 13:18
Hi Snehin,
This program utilizes a higher rep range and advocates more cardio then a standard muscle building 4 day split. If you are looking to gain muscle, I would stick with a muscle building workout:
http://www.muscleandstrength.com/workouts/beginner.html
Posted Sun, 06/27/2010 - 14:32
Hi Steve,
I am having trouble what workout to do and what diet to take.
I am 6 ft 2 and I weigh almost 80kg.
I am looking to build muscle and lost fat, but yeah I read that its virtually impossible. I just want to lose fat on my stomach really. I have a small chest and I want to build muscle there and everywhere. What can I do to keep to build lean mass and lose belly fat?
I am thinking about eating carbs only for breakfast and lunch with protein such as 2 wholemeal bread with 4 eggs and lunch's brown pasta with tuna and evenings cut carbs completely. Is there also a time limit you should stop eating after.
Posted Mon, 06/28/2010 - 13:16
Hi Rikesh,
You have to pick which goal is most important to you and focus on it. Generally, unless you have mastered the art of adding muscle, you will find that when you diet you will also lose muscle, and might end up skinnier, yet still flabby.
Posted Sun, 06/27/2010 - 16:16
Hey Steve, I like this workout a whole lot. I have a couple questions. I wanted to combine during my week a varied cardio workout. After the M/F workout I want to run, and T/Th-->swim, Wed-->agility. I'm a previous soccer player, so I have the M/W/F cardio down, but I'm not sure what kind of workout I should do in the pool. I'm not a great swimmer, but I'm athletic enough. I've never really done a real weekly workout in the pool, so what kind of workout would you suggest I do for swimming after my workout?
Also, With the abs workout, I've always done a wide variety of workouts for abs, always keep them guessing. With this workout, do you suggest those specific abs workout every day? Or should I switch it up every other day? If so, then what abs workouts would you suggest on other days? Finally, just for clarification, should I also be doing 30 sec between sets for the abs?
Thanks! Steven
Posted Mon, 06/28/2010 - 12:56
Swimming is a great form of cardio. I would simply do what you enjoy - swimming laps, etc.
For abs, the key is to challenge yourself. After a while, performing 20 situps for a set almost seems too easy. Find ways to challenge yourself. I would perform abs no more then 2-3 times per week. And limited rest between ab sets is a great way to train!
Posted Mon, 06/28/2010 - 04:39
I am 15 i have done 3 day begginer routine for 3 weeks then for 2 days i trained my all body parts at highest weight , sets and reps i can do but i haven't got much muscles but i want to burn my fat before i go for any other routine so i am starting this routine from today is it good to have about 500 ml of proteinshake with an Apple , Milk , a banana , two fully boiled eggs and some extent of yogurt i want to gain some strenght , filled muscles and cuts and to loss fat .. and please give me some good advices to gain strenght and cuts and to loss fat with this routine i like this routine and is it okay to go with this routine for 10-12 weeks and is this also for strenght...
Thanks
waiting for reply ...
Posted Mon, 06/28/2010 - 11:21
Hi Jatt,
Beginners can gain 10 to 15 pounds of muscle their first year in training hard and eating properly. I wouldn't recommend this routine is pure muscle mass is your goal. I would recommend a muscle building routine:
http://www.muscleandstrength.com/workouts/muscle-building.html
It is virtually impossible to gain muscle and lose fat at the same time. It is best to pick which goal is most important, and go after it. I will say that if you try to cut fat and diet before you have mastered muscle building, you do run the risk of losing muscle as you diet, and ending up skinnier but still not lean.
Posted Mon, 06/28/2010 - 14:06
Do I start with heavy weights and decrease them as I start the next reps. Or vice versa.
Posted Mon, 06/28/2010 - 14:12
Hi Danny,
Use as much weight as you can for the stated rep range. This may take some trial and error to figure out whether you need to keep using the same weight for all sets.
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