Doug's 5 Day High Definition Routine

Hi ,

I been active in gym for 1 yr and I took off for 6 months felt gain some fat and lost strength , can I try this workout for fat loss and regain the strength bring calories deficit for 500 from my tdee?

Ok i am 53 now and just finish a bout of heavy weight training 5 days a week 6 reps 4 sets, with the same scheme as this one.

Switching to higher rep works the cardio a lot but i love those 1 bodypart per day high volume. Lets see how things go.

I been on creatine for about 3 months now at 5g per day, got the multi vitamins, and eating a lot more protein.

Lets see how it goes, i try to increase the weight each set.

I feel less sore after a workout from the higher reps then low reps with heavier weights, i need to lose 30 pounds at least.

Are we supposed to do all those ab exercises after. Or one ab exercise each day. Thank you.

Same light weight for each exercise ? Or do you add to the weight as you go up?

I’m pretty skinny at the moment, but I’m trying to gain weight and turn it into muscle. Will this workout still be a good idea for me?

Can i add 1 more day in this workout schedule and if i can what would be the that new schedule i am new and want to get aesthetic physical fitness thanks in advance

With regards to Cardio twice a day. Would it be best to do 30 mins of cardio in the morning. Then weight training in the evening then add 20 minutes of cardio at the end of the weights session.

Or

10mins of cardio for a warm up. Then weight training after the warm up and then cardio for 20 mins after weight training. Then come back in the evening for a 30 min cardio session.

Hey, love the workout plan, I'm about to start this tomorrow. One question, though. I always get confused of with this. Is a set one whole cycle of reps listed (ex.- do 20,15,12,10 barbell curls, then repeat that three more times)? Or is it just 4 sets total with first set being 20 reps, 2nd set being 15 reps, and so on? Sorry i tend to overthink these things.

Is it okay if I switch Tuesday and Wednesday around? I prefer doing legs on Wednesday but if interferes with the plan then I'll just keep it as is.

Will I be able to build muscle as well with this plan?

Hi team,
A quick question!! Can I change the order of the exercises? The gym that i go to is always crowded so sometimes the machines are not available and I don’t wanna wait.

I have just completed this program and am now taking a 1 week break from working out to give my body some rest and to recover from some continuously sore body parts. This workout has gone great. I really got into the dumbbell use and feel and I ended up adding at least one other exercise each day of the workout. I have definitely added some lean muscle mass and definition is starting to show all over. I would do 30 minutes on the treadmill at a steady pace after each workout. My diet was clean for the most part and I lost fat and seemed to gain muscle which is hard to do. I am thinking about doing another cycle with this program because I still have some stubborn love handles that I can’t seem to get rid of. Any suggestions as to if this is the right choice to continue with this program or should I look at another to change things up. I am 6ft 2 and now weigh 224 lbs, down from 238 when I started. I would like to add a little bit more muscle but get rid of this fat around the waist and side belly. I am just wondering if I am counteracting myself in the gym by going so all out in my workouts with high intensity, but I don’t eat but twice maybe 3 meals a day with 2 protein shakes in between. Just trying to figure out the right path for my goals and don’t want to work against myself. Thanks for the great workout.

When it comes to raising weight per set, where should I start at during my first set? Currently I can curl 30lbs, do I start there and go higher, or do I end my last set at 30lbs?

Hey Gang, I’m starting this workout in June. I’m super stoked. It’s making me do all the things I hate to do in the gym! Cardio, abs everyday, and short rest periods(absolute killer). I’ve taken a couple of weeks to fine tune the workout to my schedule and equipment and the workout has been very humbling.
Just wanted to get a seal of approval on my plan of attack and make sure I didn’t make a mess of the workout. I have a home gym and work out first thing in the morning. I normally do a pre-workout shake consisting of coffee and protein. Should I skip this or add anything?

-Going to hit the weights first after a warmup(usually jumping jacks) and a good stretch then follow up the workout with a cardio session right after.

The plan of attack for cardio is to rotate: Walking/Mow the lawn, Jump rope, Punching bag, and Jumping jacks.
Gonna be real with myself and say that a second session of cardio in the evening aint gonna happen. Though I am trying to get the wife on board for some more bedroom cardio during the week! Should I do more intense cardio after my workout or a longer session to compensate?

-Replacement exercises.
Monday: Only changed CONCENTRATION CURLS to EZ-BAR SPIDER CURLS cause I’m just sick of concentration curls. Would you recommend something else? I was thinking of switching to incline db curls once my new db handles arrive.

Tuesday: No leg press or extension machine. Switched LEG PRESS to BULGARIAN SPLIT SQUATs and STANDING LEG EXTENSION instead of seated as I do have a pulley system. Might try SISSY SQUATS as well but the standing extensions burn real good so far!

Wednesday: No pully system for fly movements BUT I did secure some calisthenic rings so I switched CABLE CROSSOVER to CALISTHENIC CHEST FLY. I also do not have a decline bench. I’m trying to do chest dips but it doesn’t feel great at this rep range. I’m already using two of my resistance bands. Anything else you can recommend?

Thursday: Only switched HYPER EXTENSION to DEALIFTs. Don’t feel comfortable doing good mornings.

Friday: Only added cable upright rows to the workout before the shrugs. That cool or overdoing it?

-Cheers, all!

Hello, I am starting off this workout plan in a few days. What light cardio would the team suggest to do everyday in the morning and evening?

Hi,
I would like to add 1 light exercise on last day-shoulders day, because my arms are lagging.
Would that be ok, or it will overwork my arms?
I am intermediate lifter, used with high volume training, like 8X8 . I am doing this program after finishing 21 days fat burning program.

Hi, I am an injured runner looking to shift a few lbs.

4’11, 107lbs, and not happy with my larger arms (10”) and general flabbiness. What plan would you recommend? I was doing no the three day hypertrophy but now I am not sure. Thank you!

So just to clarify we do the same exercises and rep schemes for all 12 weeks?

What should my calorie,carb, and fat intake be while on this plan? I am 5'10 and weigh around 19. Also what is rest time between exercises?

I work out in the mornings. Should I do the cardio after my workout in the AM or before?

Are the warm-up sets accounted for on the list or do we need to add them? For example, you show 4 sets of barbell curls, will it make it six with warm-up sets? Also, do you do this for every workout on the program?
Thank you

The reps are high.. here is the question.. the last set of any exercise it is written as 10reps., lets say with 22kgs i can do 10reps, but with 24kgs i can do 8 reps.
which one i must prefer ???
thank you

Walking on a treadmill at a decent pace on high incline is that good Cardio in your opinion, also is it better to do Cardio before or after weightlifting?

Hi is this plan any good for building general mass and muscle??or do you have any plans for that??

Any routines that help with shredding that I can do at home with a bench, barbell, and dumbbells only. Thank you for all the info!