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 Mon, 06/28/2010 - 18:43
Hi Doug ,
I have a low fat body and have been training for 9 months , I want to have a body just like soccer players , completely toned and solid. should I take this routine ?if not please tell me which one of your`s to take & thanks .
Posted Tue, 06/29/2010 - 08:47
Hi Mahmoud,
With your low body fat, I would recommend trying a muscle building workout:
http://www.muscleandstrength.com/workouts/muscle-building.html
Posted Tue, 06/29/2010 - 01:46
I can't run 1 hour so i am increasng my running time from 15 minutes i can't do all the abs excercise's i am training my abs to do all these excersices and i have trained my tricep's and bicep's last day but i am not not feeling pain in them i am very worry about this why i am not feeling pain as people say no pain no gain so can u please give some advice for tht i can't feel pain ...
Thanks
waiting for ur replyy.
Posted Tue, 06/29/2010 - 08:48
Hi Jatt,
Don't worry about pain. Just keep working hard. Hard work will pay off.
Posted Tue, 06/29/2010 - 03:31
hi,
i have just started working out and i felt very good after following your routine yesterday(monday).
For today's routine(legs), the gym doesn't have the equipment to perform the leg press and seated calf raise.
could you please suggest alternate exercise for them.
Also, here are my goals
i am 165 cm weigh 71 kg.
i want to loose around 5 kg and also i have a lot of fat on my abs in fact i have a tummy, want to get rid of it.
any suggestion from you to achieve the above goals are highly appreciated.
thanks..
Posted Tue, 06/29/2010 - 08:52
Instead of leg press, you could perform dumbbell lunges or hack squats.
For calves, you could perform standing dumbbell calf raises.
Regarding fat loss, diet is key. You want to train hard in the weight room, and generally eat somewhere around 2300 to 2500 daily calories. You also need to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. Make a goal to lose about 2 pounds a week. You may need to eat slightly more or less to achieve this goal.
Posted Wed, 06/30/2010 - 05:22
hi Steve,
thank you for your response.
i am sorry i will be asking you a few more questions on a daily basis as i do the routine, would be grateful for your patience with my queries.
i have tried to perform the hanging leg raise, but i am not strong enough to do it, please suggest an alternative. i did the "superman" instead, is this good enough?
i am trying to quit smoking but end up smoking 3-4 cigarettes a day...can this be acceptable?
For religious reasons, i fast on thursdays and eat only two bananas that day..i dont feel any particular tiredness/lethargy on this day..can i continue with the routine on thursday as well?
my body fat is 17-18%, thought this may be useful
also plz suggest an alternative for smith machine barbell row (lack of equipment)
Once again, i am thankful for your time.
regards
hoshiyar
Posted Wed, 06/30/2010 - 09:48
Hi Hoshiyar,
If you can't perform hanging leg raises, the swapping in another exercise is perfectly fine. Regarding smoking...it is a difficult thing to quite. I applaud you for trying. Use whatever method works best for you.
Instead of smith machine barbell row, you can perform a barbell row or dumbbell rows.
Posted Tue, 06/29/2010 - 11:52
I wanted to know is this an ideal workout for me or do you have another suggestion. I am about 5'9 and 235 lbs. I want to lose about 55lbs. and toning up. The most important part is losing the weight. I have never been this big but like most athletes I stopped working out after I left college. I have always been around 180-190 lbs. and would like to get back there as soon as possible. I can only really work out in the morning because I go to work from 7 to 6 p.m. then home helping wife with kids so I can do the cardio in the morning with workout and at night after I put kids to bed for about 30 mins or so.So do you recommed me doing this workout along with any recommedation of supplements for faster results?
Posted Tue, 06/29/2010 - 15:04
Hi TJ,
This workout along with a good cutting diet will definitely help you achieve your goals. I would probably eat around 2300 calories per day, including at least 30 to 40 grams or protein every 2.5 to 3 hours. You will also want to push yourself while weight training, always trying for more reps and ultimately more weight. This will help you hold as much muscle as possibler while cutting fat.
Supplements...whey protein first thing in the morning, and post-workout. You should also consider a good multivitamin and fish oil for overall health. A quality fat burner can also give you a clean energy boost and keep your metabolism higher without giving you jitters.
Posted Tue, 06/29/2010 - 20:25
What are some quality fat burners that you recommend? Realistically, what is the timeframe I'm looking at for losing the 50 + lbs. if I am able to follow this program with the 2300 calories per day? I was told that around 1800 calories would be even better for me but I want to do what is best. Thanks.
Posted Wed, 06/30/2010 - 10:09
Hi TJ,
ANy of the top sellers in the list below would serve you well:
http://www.muscleandstrength.com/store/category/fat-loss.html?dir=asc&or...
Lipo 6, Animal Cuts and Melt Down are great products.
1800 calories is getting into a danger zone. At that level, you may experience bounce back weight gain once your diet is over, meaning when your eating returns to normal, your body will hold extra fat because it was near starvation level for so long. I wouldn't go below 2000 per day. At 2300, I think you could lose 50 pounds in 4 months easily.
Posted Wed, 07/14/2010 - 07:48
I went to GNC and they were showing me some supplements by Cellucor and a supplement called Arsenal. Do you know how these stack up to the products you suggested like Lipo 6 or Melt Down. Because both of these two that GNC suggested are real expensive and I didn't want to break the bank on supplements right now. Thanks.
Posted Wed, 07/14/2010 - 14:37
Cellucor is a very popular supplement. As is Arsenal. I can't say that one product is better than another. But I will say that I believe all the top sellers to be effective. GNC is too expensive. I would stick with an inexpensive top seller from Muscle & Strength.
Posted Wed, 06/30/2010 - 10:47
I have been using this routine for a few months. I have seen nice toning results with it. I need to change it up for muscle confusion, but find myself putting it off one more week after week.
Posted Wed, 06/30/2010 - 14:23
Hi Janna,
There is no need to change if you are still making good progress.
Posted Wed, 06/30/2010 - 16:17
I want to add bench press 2 sets of 12 reps for chest because i can't do cable cross overs and i also like to do bench presss
Posted Thu, 07/01/2010 - 11:11
Sounds good!
Posted Wed, 06/30/2010 - 16:18
please tell me to leave any chest excercise so i can do bench press
Posted Wed, 06/30/2010 - 20:26
why is the extension 3 sets and the curls 4 sets? this is for legs btw...
Posted Thu, 07/01/2010 - 11:11
Leg Curls are the primary exercise for working hamstrings.
Posted Thu, 07/01/2010 - 11:30
ok cool, thanks. should we do the exercises in the order you have listed them?
and also, when you say we should do 2 warm up sets... does that mean 2 warm ups for squats, 2 for curls, 2 for calves? or just do 2 for squats and then finish the other exercises normally?
Posted Fri, 07/02/2010 - 13:44
Hi Akonn,
I would perform the exercises in the order listed.
Regarding warmup sets, I recommend 2 (or more) for big lifts and one for smaller lifts. You can do more, of course, if you feel you aren't ready. And when I am training a bodypart, I often don't do any warmups when I move to another exercise. Play it by ear, listen to your body, and always play it safe.
Posted Fri, 07/02/2010 - 15:35
I've been hitting the gym 5-6 days a week the past month but havent seen good results because I don't have any routine, so it's just whatever I feel like that day (which i know isn't good) I'm gonna start this workout routine tonight but wondered how important the running is. If i ran about 30 minutes before each workout would that be enough? I'm a little pressed for time, so the absolute MOST i could do in a day would be an hour of cardio a day. Let me know what you think!
Thanks,
Sara
Posted Tue, 07/06/2010 - 14:36
Hi Sara,
A good diet approach is the real key to fat loss. Running will help of course, but it won't help if your diet isn't in order. I would recommend running after your workout, or on off days. Weight lifting has to be a priority. If not you run the risk of losing weight, but not toning up.
Have you ever used a cutting diet before?
Posted Wed, 07/07/2010 - 14:58
No, I havent used a cutting diet before and am not familiar as to what that is. I eat about 1500 calories a day, i'm 5'5 and about 133 lbs. I'd like to lose about 5 lbs and tone up. I've weightlifed a lot in the past and am pretty familiar with it so I do the whole workout. I changed a few things, though, but just very minor. My diet is pretty good, i used gold standard 100% whey for post workout and eat a fair amount of protein throughout the day. I probably don't get enough fruits and veggies, though. I have also been increasing my water intake but it's still only about 60 oz a day... Also, i find it a lot harder to run after i have lifted weights. my body feels so heavy. when i run before its more energizing and it seems to give me more motivation to weightlift.
Posted Wed, 07/07/2010 - 15:26
Hi Sara,
That's exactly why you should run after. You will have more energy for weights. If lifting isn't a priority, you will lose muscle and fat, and will be skinnier but not toned.
It sounds like overall you have a great diet approach.
Posted Fri, 07/02/2010 - 18:21
Hi ,
thanks for all the great info on your site , it's helped
me over the last few months .
I just want to know more about "bounce back"
being skinny and flabby after a cutting up routine
and diet due to insuficient calories during this faze.
The reason I ask is I will be going on vacation
at the end of my cutting faze and my diet might
not be so great ... Will bounce back occure whilst
I'm away on vacation ? Hope not !
Many thanks
Pete
Posted Tue, 07/06/2010 - 14:38
Hi Petec,
Men who eat under (about) 1800 daily calories tend to gain more fat back after their diet ends.
Posted Sat, 07/03/2010 - 12:58
hi, just a few questions i have for you. firstly if i am trying to lose weight, should i do cardio first, or weights, or does it matter. also, i started doing weights recently and found that some areas really hurt, sometimes after a day. is this normal. and lastly i was doing some dumbbell exercises and someone in the gym told me that they were to light. he said i should lift heavier weights as light ones wont actually do anything. was he correct?
thanks.
Posted Tue, 07/06/2010 - 14:41
Hi Adam,
Always perform weight training first. It is normal to experience soreness as long as 4 to 5 days after heavy lifting.
Over time, you want to add weight. Failure to do so will cause you to experience no results. At some point, you need to start pushing yourself on every set for more reps, and ultimately more weight.
Posted Sun, 07/04/2010 - 06:28
is it ok if i have a rep range of 8 to 10 but i use heavier weight ?
Posted Sun, 07/04/2010 - 09:17
Hi Clement,
Absolutely!
Posted Mon, 07/05/2010 - 05:38
Hey Steve!
I'm unsure if I am supposed to all three ab exercises every day or just pick one of the exercises each workout and alternate them. I find 240-300 reps for abs 5 days in a row quite much.
Posted Tue, 07/06/2010 - 14:42
Hi Unraveling,
Perform all 3 ab exercises after each workout. If this is too much work, it won't harm you much to cut back on sets, or even days that you train abs.
Posted Mon, 07/05/2010 - 06:07
The ab exercises....are we doing all 3 exercises after every workout....or just 1 of the 3 after each workout?
Posted Tue, 07/06/2010 - 14:43
Hi Matt,
Perform all 3 ab exercises after each workout.
Posted Mon, 07/05/2010 - 20:20
Hi Steve,
I want to burn fat and lower my body fat percentage, and I know a bit about nutrition and how to make my diet. Will this workout work for me or should I go for a different workout? and is it okay to go for 5 days without any break in between??
Posted Tue, 07/06/2010 - 14:27
Hi Moe,
This workout is a great choice. If you are well conditioned, you may not need a break in period.
Posted Mon, 07/05/2010 - 20:29
Will I be using the same weight through each set? or will I be increasing weight after each set?
Posted Tue, 07/06/2010 - 14:30
Hi Darryl,
Use as much weight as you can for each set, and when you can perform the recommended number of reps for that set, add weight. It might take a couple weeks of trial and error to figure out if you need to drop weight after each set.
Posted Mon, 07/05/2010 - 21:33
I'm 39, 6',0", 175lbs. I used to work out pretty consistently, but have gotten a little slack in the past few months and haven't been consistent. I need a plan to cut my fat down (probably 12 lbs. or so of fat), then eventually start putting muscle on. Two questions-is the best way for me to trim down without losing what muscle I have left? What should my calorie intake be to accomplish this goal?
Thanks
Posted Tue, 07/06/2010 - 14:33
Hi Jeff,
This is a great workout while trying to lose fat. Just keep pushing on every set, trying for more reps and weight when possible. This will help you maximize muscle retention while cutting.
Calories...I recommend starting around 2300 to 2500 per day. You may need to adjust up or down. Aim to lose 2 pounds per week.
Posted Tue, 07/06/2010 - 02:24
Are the two warm up sets included in the 4 sets or are they in addition to the sets already listed? Also, how do you recommend determining what weight to perform each set at? 80% of max?
Thanks
Posted Tue, 07/06/2010 - 14:34
Hi Garrett,
The listed sets do not include warm up sets. Use as much weight as you can for each set, always trying to add reps and weight when possible using good form.
Posted Tue, 07/06/2010 - 02:41
Hey Im 182cm tall and im 90kg with 23% body-fat i want to smash this down to 15%less while retaining the muscle i have grown over the last year, ive dropped my Cal intake from 2900-3000 to 2200 while still having 30g of protein every 2 hours will i be fine with such a big drop in intake will i loose muscle?
Posted Tue, 07/06/2010 - 14:45
Hi Chris,
I would stick between 2300 and 2500. Watch the scale. Make a goal to lose about 2 pounds a week. More than this and you risk more muscle loss. And remember to keep training hard and heavy!
Posted Tue, 07/06/2010 - 11:31
I have been doing this workout for the past 6 weeks. I'm 6'3 and I weighed in yesterday at 298. I started this workout at about 290 so I have put on weight but I have saw my body fat drop down about 3%. I don't know if I am doing the workout right or if this is a typical result. I will admit that I haven't been following the cardio and ab workouts. Is this a must? I'm trying to get down to about 245 with 12-15% body fat. What do I need to do? Is this the workout I need to do or do you reccomend another?
Posted Tue, 07/06/2010 - 14:46
Hi Jay,
How many calories are you eating per day?
Posted Tue, 07/06/2010 - 15:09
between 1800-2200
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