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 Wed, 07/28/2010 - 18:45
I assuming that I should do all sets of one excercise for one body part, then all sets for one excerside for the other body part, and back and forth until all excercises are done for each muscle group. Is this correct? Or should I complete all excercises for each body part before moving to the next? Thanks Steve!
Posted Thu, 07/29/2010 - 14:15
Hi Andrew,
Perform the exercises in the order listed. Also, perform all sets for one exercise before moving on to the next exercise.
Posted Fri, 07/30/2010 - 00:22
i had a bodyfat check at my gym today 6weeks ago it was 24.9% and i was 81kg today it was 21% and im 76kgs.now im starting this program and iv changed my diet to 30grams of protein every meal (every 3hours)
im 5ft 11in and im 41years old.what should my bodyfat be,if i really want to get cut.most of the japanese guys in my gym are 9%/15% bodyfat
should i aim for that?????
Posted Fri, 07/30/2010 - 14:53
Hi Gary,
12 to 15 percent is a very healthy range to be in. It can be very difficult to maintain a range below 12% month in and month out.
Posted Sat, 07/31/2010 - 01:33
is it possible to get down to 15% by xmas do you reckon with this program and a good diet?
whats the best way to get rid of bodyfat? up the cardio or push heaviy weights or both?
Posted Sun, 08/01/2010 - 19:59
Absolutely! 6% bodyfat really isn't much at all. You should easily be able to get that by Christmas.
The best way to rid fat is by a solid diet, cardio and a progressive resistance weight training program. Lifting hard helps you to retain muscle while cutting fat.
Posted Mon, 08/02/2010 - 03:19
sweet mate thanks for the info
Posted Fri, 07/30/2010 - 04:39
can i do this workout in fourdays if i do back & shoulders the same day
Posted Fri, 07/30/2010 - 14:54
Hi Gary,
That would work well. You will want a day's rest between working chest and shoulders though, so it would be better to combine back and shoulders on Friday.
Posted Fri, 07/30/2010 - 04:48
it says do cardio twice a day once in the morning b4 breakfast
and 2 hours b4 bed,cant you just do cardio after you have done abs
and is once a day ok?.is this ok i do a light run 20min after my workout and after lunch i go on a 45min bike ride 4times a week
Posted Fri, 07/30/2010 - 14:58
Hi Gary,
Cardio is recommended "up to" an hour per day, so you could perform it once per day, schedule permitting. You could definitely perform it after lifting if that works well for you.
Your approach with running and biking sounds like a very effective approach.
Posted Fri, 07/30/2010 - 22:34
thanks for that so is it ok to do 3omin run after training then after lunch 30min bike as for me this is what i do everyday
Posted Sun, 08/01/2010 - 19:49
Absolutely!
Posted Sat, 07/31/2010 - 02:57
Hey steve,
i am 18, 5.10 & weigh about 220 pounds. I am big boned, so already when people look at me me, they think i go to the gym regularly. Unfortunately, i dropped my diet and started eating any kind of junk you would imagine. This made me a nice round belly and big love handles.
I want to loose all of that, while getting my body cut ( i did not think mass was the way to go, since im already big boned, and every part of my body is big)
Tell me if this is the right program for me.
if not, i found this one: http://www.muscleandstrength.com/workouts/26-doug--s-6-day-cutting-routi...
tell me if that would work>
waiting for your reply,
Harry
Posted Sun, 08/01/2010 - 19:52
Hi Harry,
That routine would definitely help you reach your goals. Make sure you get your diet spot on so you maximize muscle while losing fat. here are some articles that might help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
https://www.muscleandstrength.com/articles/nutrition-for-beginners-part-...
Posted Sat, 07/31/2010 - 08:50
my weight is 90 height 5,8 i m little bit fatty is this prog is good fom me to shape up my body lose body fat n gain muscles
Posted Sun, 08/01/2010 - 19:54
Hi Ankur,
This approach is a great choice. Keep in mind that it is virtually impossible to gain muscle and lose fat at the same time. It sounds like your primary goal is to lose the extra fat first. here are some articles that will help you with diet:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
https://www.muscleandstrength.com/articles/nutrition-for-beginners-part-...
Posted Sun, 08/01/2010 - 06:47
Steve,
First off I am 19 years old and I am about 5 feet and 9.5 inches and weigh 250lbs my goal is to lose weight specifically about 50lbs in the end and or put it back on as muscle what is the best routine for me my main focus is too lose the "love handles" or some weight off my glutes. Any supplements recommended as well if needed?
Posted Sun, 08/01/2010 - 19:57
Hi Carlos,
The first thing you will want to do is shed the extra fat. Here are some articles that will help you with a fat cutting diet:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
https://www.muscleandstrength.com/articles/nutrition-for-beginners-part-...
This routine is a great choice when trying to lose fat. Just remember to keep pushing yourself for more reps and weight at all times, using good form.
As far as supplements, start with the basics...a good whey protein, a quality multivitamin, and fish oil for general health. You may also want to consider a best selling fat burner to keep your metabolism up and moving:
http://www.muscleandstrength.com/store/category/fat-loss.html?dir=asc&or...
Posted Mon, 08/02/2010 - 02:23
Is it okay if i combine the Leg and Chest into one day and then the shoulders and back?
Posted Tue, 08/03/2010 - 13:02
Hi Ivan,
I would have to know more information, such as what days of the week you will be performing each workout.
Posted Tue, 08/03/2010 - 21:55
I workout Every Monday, Wednesday, Thursday and Friday.
Posted Wed, 08/04/2010 - 11:52
As long as you keep some rest days between shoulder and chest day it should work well.
Posted Mon, 08/02/2010 - 10:16
Can you please explain the 2 Warm Up Sets stated at the workout notes.
Posted Tue, 08/03/2010 - 13:04
Hi Paul,
for the first warmup I would perform 8 to 10 reps. For the second, about 5 to 8.
"1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set."
Posted Mon, 08/02/2010 - 13:03
Hi,
I have been out of the gym for about 4 months and have gained a bit of flab around my chest and abdominal region. I used to be in a regiment of working each individual muscle group, similar to this one. My goal however is primarily to tone my body as much as possible, but at the same time I would like to see some moderate gains in muscle mass. Would you recommend this routine in my case? Thanks for the help.
-Steven
Posted Tue, 08/03/2010 - 13:19
Hi Steven,
It is virtually impossible to gain muscle while losing fat. I would suggest aiming for fat loss first using a workout such as this. Then, after you have reached your goal, focus more on muscle building. You still have to train hard while cutting. If you don't you risk losing muscle and fat as you cut. here is an article that might help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Mon, 08/02/2010 - 16:29
Hey there steve I have a quick question about this routine, can I change what muscles to work out to different day? would changing it up compromise the "effectiveness" of this routine?
Posted Tue, 08/03/2010 - 13:24
Hi Joe,
It would depend on the split itself. There are some approaches than can be less than optimal.
Posted Tue, 08/03/2010 - 13:36
oh ok, I have a coworker that I workout with and most of the time
I think their work out schedule is out of whack but I sort-of would
like to revolve mine around theirs so they can help me since I'm a bit
new to the gym :\
Posted Tue, 08/03/2010 - 01:38
Hi
Should I be doing doing Abs daily even if there are sore ? How much time should workout + abs take ideally ? Protein shake before or after Early morning cardio ? I have a huge flab ,,will this abs routine still help me ? What should be my goal with regards to it ? Its around 37" now.
Posted Tue, 08/03/2010 - 13:27
Hi Shane,
You don't have to hit abs everyday. You could limit ab workouts to twice a week. In general, you would like to keep a workout no longer then 60 to 75 minutes.
Regarding abs...ab exercises won't help with fat loss. Only a solid diet approach will help. Here is an article that might help with the diet end of things:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
For the protein shake, I would take it post-cardio.
Posted Tue, 08/03/2010 - 09:03
hi steve. I have recently had 1 1\2 months away from the gym due to holidays n birthday and basically that cba mood now am back in the swing of things i was wondering if my goals are : 1. Lose exccess fat and completely tone my body and possibly get ripped muscles.2. achieve ice cube abs and a stong core. Would this be a good workout for me? Also what is the best pre workout supplement for energy and motivation. At the moment i am taking xedra cut capsules 2x 3 a day and pure protein igf shake after workout is this correct for my goals?
Posted Tue, 08/03/2010 - 13:34
Hi Joshua,
This workout along with a solid diet approach would help you reach your goals. Here is an article of diet I recommend:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
For pre-workout supplements I recommend 1MR, Quake 10.0 or Superpump250.
http://www.muscleandstrength.com/store/category/pre-workout.html
Posted Tue, 08/03/2010 - 10:11
Can you explain the 2 warm up sets stated at the beginning. thanks!!!
Posted Tue, 08/03/2010 - 13:26
Hey steve,
I didn't understand the first point in the Workout notes section above which says:
"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"
Am I suppose to do 2 warm up sets + 4 sets for the first exercise for every body part?
Also if I can manage only one cardio session in the morning along with my workout, should it be before or after my workout?
Posted Tue, 08/03/2010 - 13:38
"Am I suppose to do 2 warm up sets + 4 sets for the first exercise for every body part?"
Yes.
Regarding cardio, one session will work fine as long as your diet plan is solid.
Posted Tue, 08/03/2010 - 14:05
And if I am clubbing that one cardio session with my workout in the morning, should it be before or after the workout?
Posted Tue, 08/03/2010 - 16:11
Definitely after. Save most of your energy for the weights.
Posted Wed, 08/04/2010 - 16:13
I read in the article about cutting and it said to do interval training instead of long low intensity cardio? which is better to use or should I alternate between both types of cardio?
Posted Thu, 08/05/2010 - 12:37
Hi Drew,
The debate over which form of cardio is better is very hot. I would use the form of cardio you enjoy the most. Both will burn fat effectively.
Posted Thu, 08/05/2010 - 01:09
"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."
What does that mean? So for Biceps I do 2 warm up sets with the barbell curl? & for Triceps I do 2 warm up sets with Lying tricep.. etc..?
"Abdominals are performed after each training session"
Also, what does it mean every training session, meaning everyday? I thought it was recommended to do abs every other day (3 times a week). Which is what I am doing now.
Posted Thu, 08/05/2010 - 12:40
Hi Janel,
Yes, you perform two warmup sets for the first exercise of each bodypart.
For abs, 3 days a week is a solid approach.
Posted Thu, 08/05/2010 - 07:28
Hi Steve,
i've tried "Doug's 6 Day Cutting Routine Day 2 - Back & Biceps" this morning, and it makes me exhausted, i think it's hard for me to finish 6 times a week, you see, Fri Sat Sun Mon Tue Wed they are all back to back, it's that good for muscle? i mean less muscle will leads more fat... BUT i really want to lose my fat in this summer, i used to use 3 days workout during campus, and now i have more time on training, i dont want to waste this holiday anymore, so ignore the diet( im sure my diet is good for cutting) 6DAYS and this 5DAYS which would you recommend?
Thanks in advance.
Posted Thu, 08/05/2010 - 12:42
Hi Sean,
Diet is the most important aspect to cutting. If a 6 day per week routine is tiring - and it would wear me out - I would definitely try a 5 day per week. the results will be very similar.
Posted Thu, 08/05/2010 - 12:52
Thanks for the reply, i'm using carb cycle now, and there is one problem, im 188 lbs and i take about 200 gram protein and 60 gram carb and about 45gram fat (from lean,fat meat, fish oil, olive oil) for 3 days, and eat 300gram complex carb on the forth day, but, i find it's hard to achieve 2,500 cal for first 3 low carb days, even though i eat almond, cheese, etc... but if i take them a lot the carb or fat intake will be over. do you have any good idea?
regards
sean
Posted Fri, 08/06/2010 - 13:25
Hi Sean,
200 grams of protein, 60 grams of carbs and 45 grams of fat comes to 1445 calories. That's a very low level for a male. At that level you run the risk of "bounce back" weight gain once your diet is over. You also risk losing muscle at a rapid rate.
I would suggest a more standard cutting approach like this:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Thu, 08/05/2010 - 14:03
hii sir
my chest n belly lokks like a girl body structure plz tell me what exercises n diet plan i should follow plz reply to burn the fat....n grows my good loking muscle..
Posted Fri, 08/06/2010 - 13:29
Hi CF,
Here is a plan that can help you reach your goals:
http://www.muscleandstrength.com/articles/get-huge-fast-the-2-year-plan-...
Posted Thu, 08/05/2010 - 16:57
I am looking for a good workout program that will help me lose some fat and increase my endurance before I join the military. I know this program will help me burn fat, but is this a good program for increasing my endurance? If not, I would really appreciate it if you could point me in the right direction. Thanks
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