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Doug's 5 Day High Definition Routine

Average: 4 (862 votes)
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This 5 day routine is designed to retain muscle mass while stripping fat! It's a mixture of cardio and weight training.

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:
  1. Whey Protein
  2. BCAA Powder
  3. Essential Fats (EFAs)
  4. Green Tea Extract

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:

  1. Decline Crunches - 4 sets of 20-25 reps
  2. Hanging Leg Raises - 4 sets of 20-25 reps
  3. 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

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    Average: 4 (862 votes)
  • About The Author
    Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.
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Comments (1,760)

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Steve's picture
Steve
Posted Tue, 06/22/2010 - 15:03

Hi Dave,

The real key factor is your weight training. You have to give the body a reason to hold on to muscle, and this generally involves pushing yourself hard for more reps and ultimately weight on every set.

I would also say that with all your cardio, you may be eating too little. It's hard for me to tell without knowing more. What is your current height and weight, and have you lost weight in the past month?

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Dave
Posted Thu, 06/24/2010 - 09:19

My Current Height is 6' 2" or 74", my weight is 230, I have lost about 4-5 lbs in the last 2 weeks. I am fallowing Dougs 5 day routine for 2 weeks now except I'm running in the am's and doing an ab's and core class 2-3 days per week for an hour per class instead of after every work out. When I started this program I also started to eat more protein through shakes and lean meat. Every 3-4 hours I take in about 20g of protein as well as before and after work outs that does no include what I take in at meal times. My meals are about 400-500 calories and contain protein, carbs, dairy -> fruit and vegetables are freebies. I drink lots of water and quit drinking alcohol for the time being.

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Steve's picture
Steve
Posted Thu, 06/24/2010 - 14:52

Sounds like you're right on track.

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Cristiaan
Posted Tue, 06/22/2010 - 07:17

what sort of weight would you recommend, do you do each set to failure and do you increase the weight on each set? Please let me know asap as starting today!

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Steve's picture
Steve
Posted Tue, 06/22/2010 - 10:31

Hi Cristiaan,

Don't train to failure. Perform each set until the point where you believe you might fail on the next rep. Use as much weight as possible for each rep range.

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Anton
Posted Tue, 06/22/2010 - 09:32

If I am just able to do 30 minutes of high intensity cardio on the eliptical for just 30 minutes a day would that still help me achieve results. I work 2 jobs and cant work out until 10 at night. I have been doing cardio for 30 minutes then doing the weight routine which takes about an hour to complete.

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Steve's picture
Steve
Posted Tue, 06/22/2010 - 10:34

Hi Anton,

Your cardio approach would work. Fat loss is primarily about having the proper diet. If you are eating correctly, you can lose weight. Make sure to perform resistance training first, then cardio.

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Allen
Posted Tue, 06/22/2010 - 09:42

I'm 6'3" and I weigh 220lbs-225lbs and I want to get lean and ripped so bad but I have limited equipment. I have a treadmill, a bi/tri cable machine, a shoulder press/incline/flat bench machine, lat pull down/seated row machine and a leg press/leg curl machine. I was just wondering if you had any new ideas on how to get the very best out of these machines so I can achieve the physique I want.

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Steve's picture
Steve
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.

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Sean
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

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Steve's picture
Steve
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.

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Fabricio
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?

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Steve's picture
Steve
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.

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Fabricio
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

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Steve's picture
Steve
Posted Wed, 06/23/2010 - 15:28

Fixed it.

Should be 15, 12, 10, 10.

Thanks!

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DUSTY
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.

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Steve's picture
Steve
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.

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Bobby
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

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Steve's picture
Steve
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.

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Daniel E.
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.

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Steve's picture
Steve
Posted Wed, 06/23/2010 - 15:35

What is your primary goal? Muscle gain or fat loss?

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Daniel E.
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.

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Steve's picture
Steve
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.

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Daniel
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?

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Jerry
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?

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Steve's picture
Steve
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.

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Chenise
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

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Steve's picture
Steve
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.

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Stephan
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?

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Steve's picture
Steve
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.

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Stephan
Posted Tue, 06/29/2010 - 20:35

Thank you very much. That was my thought as well

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Lauren
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?

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Steve's picture
Steve
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.

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Lauren
Posted Tue, 06/29/2010 - 20:18

How many calories a day should I be consuming?

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Steve's picture
Steve
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.

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Marcus
Posted Fri, 06/25/2010 - 18:35

can this be split into 4 days?

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Steve's picture
Steve
Posted Mon, 06/28/2010 - 14:14

Hi Marcus,

Yes. You could do biceps with back and triceps with shoulders.

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mike
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

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Steve's picture
Steve
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?

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mike
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.

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Steve's picture
Steve
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.

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mike
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?

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Steve's picture
Steve
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?

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mike
Posted Tue, 06/29/2010 - 16:31

ok that is very goood I will try that and no I can't

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Brandon
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?

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Steve's picture
Steve
Posted Mon, 06/28/2010 - 13:21
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jerry
Posted Sun, 06/27/2010 - 02:20

Please whats best for loosing fat and gaining more muscles mass between all your workout routines

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Steve's picture
Steve
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.

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Snehin arambhan
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?

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Steve's picture
Steve
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

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