Muscle Size, Shape & Definition Workout

This advanced workout routine is a 5-day split - Two Days On, 1 Day Off, Two Days On, 1 Day Off. It is aimed at muscle size, definition and tone.

Workout Summary

Build Muscle
Split
Advanced
5
Barbell, Cables, Dumbbells, Machines
Male & Female

Workout Description

This workout routine is a 5-day split workout - Two Days On, 1 Day Off, Two Days On, 1 Day Off. The workout is aimed at muscle size, definition and tone. This workout was designed for advanced lifters. If you have any questions about this workout ask on our forum.

Monday - Chest and Shoulders
Chest
Exercise Sets Reps
Decline Smith Presses 2 12
Flat Dumbbell Presses 4 20
Incline Dumbbell Flyes 3 Failure
Shoulders
Exercise Sets Reps
Seated Dumbbell Presses 1 25
Reverse EZ Bar Presses (barbell shown in video) 1 Failure
Seated Dumbbell Side Laterals 1 Failure
Notes
None.
Tuesday - Legs
Quads
Exercise Sets Reps
Leg Presses 4 25
Leg Curls 1 30
Leg Extensions 1 30
Hamstrings
Exercise Sets Reps
Leg Curl Machine 3 Failure
Notes
None.

WEDNESDAY - REST DAY

Thursday - Back, Rear Shoulders, Traps
Back
Exercise Sets Reps
Pull-ups 3 12
Dead Lifts 3 10
Dumbbell Rows 3 10
Lat Pulldown 3 10
Rear Delts
Exercise Sets Reps
Bent Over Rear Delt Cable Fly 2 25
Traps
Exercise Sets Reps
Barbell Shrugs 3 12
Seated Dumbbell Shrugs 3 12
Upright Rows 3 12
Notes
None.
Friday - Arms and Calves
Arms
Exercise Sets Reps
Standing Dumbbell Curls 2 10
Dumbbell Drag Curls (barbell video shown) 1 20
Incline Hammer Curls 1 15
Triceps
Exercise Sets Reps
Close-Grip Benches 1 25
Tricep Press Downs 1 25
Double Arm Kickbacks 1 25
Bench Dips 1 Failure
Calves
Exercise Sets Reps
Seated Calf Raises 3 15
Donkey Calf Raises 3 15
Notes
None.

SATURDAY - REST DAY

SUNDAY - START WORKOUT CYCLE AGAIN

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About The Author
Troy has proven to everyone over 40 that you can transform your body naturally through consistent training, and solid nutrition to back it up.

172 Comments+ Post Comment

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Posted Mon, 05/04/2015 - 22:10
Tim

I hope I am not the only one who has to lower the weights in order to complete the high reps low sets routine here? That is probably the point of gaining muscle while holding the definition?

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Posted Tue, 01/06/2015 - 00:13
Tyler

I am 5'6" 130, but I am pretty muscular for my size. I workout 5 times a week and am always trying to get bigger. I have a tough time getting size in my chest. What's the best way to increase my chest size?

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Posted Thu, 12/11/2014 - 02:48
Thomas Haskell

Would it be best to just do a separate day of abs/cardio so instead of a 4 day split, its a 5 day?

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Posted Sat, 11/29/2014 - 14:24
vijay

Hoe cn i increase my hand,forearms and shoulder size???

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Posted Wed, 11/19/2014 - 13:55
josue

on leg days on the quads section there leg curls and in the hams section theres leg curls too, but it say machine leg curls. do I have to do 1 set of 30 and then 3 set to failure or one is lying leg curls and the other is seated leg curls?

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Posted Tue, 10/14/2014 - 23:06
Alromulus

I have had very good results from this workout. What would be a good follow up.

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Posted Sat, 08/02/2014 - 02:27
mitch

I love these work out a and they make me sore, but before this I was constantly only strength training and would do more exercises and spend more time at the gym and now I feel that I am slacking because I am not doing as much.. Should I add more reps to this workout? Or is what listed the effect amount?

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Posted Wed, 06/11/2014 - 22:28
Rachel

Thanks for this helpful 5 day workout plan. It will be handy to have during my travels. I always workout at home (advanced w/o videos) and feel very lost when I have to use resort gyms. This has me feeling confident and excited about keeping up my full body workout regimen while traveling. Thanks!!!

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Posted Thu, 01/02/2014 - 23:16
Sam Park

Hey I'm really interested in starting this workout but I would just like to ask about why there reps are so high?

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Posted Wed, 12/11/2013 - 17:40
Alfonso Zapata

How much rest between sets??

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Posted Fri, 09/06/2013 - 03:18
Sarbjit

Hiii sir m stilll confused let take example chest decline smith 2 set 12 it us ok. But some exercises 1 set 30 reps. How can i do? It is possible 30 reps divide into 2 sets. Means 1 set 15 reps again 1 min rest nd do again same set. i saw also 4 sets 20 reps. Means 1set 40 reps.or all together 4 sets 20 reps thnx for advice

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Posted Mon, 09/02/2013 - 11:01
Jeff

Great workout plan.I've gaine over 5lbs of muscle mass in 8 weeks!

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Posted Tue, 08/20/2013 - 03:08
Shane

Hello steve sir
i am from pakistan sir my age is 21 and my hieght is 6 feet my arm size is 15" and chest size is 42"
sir plz tell me some name of supplement and steriods because i want to increase my body
sir i am waiting for ur answer

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Posted Thu, 07/11/2013 - 22:28
okasha

what's mean failuer???

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Posted Wed, 07/03/2013 - 04:56
Brian

I am looking to start this workout but I am confused at the reps to failure. What rep range should I use for Failure?

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Posted Thu, 03/28/2013 - 06:59
supesh

hello........i just brought multi gym for myslf!!! m thin and beginner so how should i workout and what should i do to get a good physic.....

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Posted Wed, 03/20/2013 - 04:49
Tom

It says 2 days on, 1 day off, 2 days on, 1 day off. What do I do on Sunday, it says start the cycle again but Chest begins on Monday?

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Posted Thu, 01/24/2013 - 15:17
Philip

Right first off all you can't lose fat and gain muscle at the same time it requires different training.

So, first of all if your body fat % is high stick to endurance training, its harder to put on muscle that lose fat so begin by stripping down, range of reps should be 12+ theoretical with little rest I myself find that 20+ rep range works a lot better, also time under tension on your muscles is greater I really like tri-sets which are three exercises back to back start off with a big compound into isolation and as little rest between the sets, this will cause a massive lactic acid build up which triggers growth hormone release which is NUMBER 1 FAT BURNER

To build muscle mass concentrate on hypertrophy training.

Apologises if I rambled on too much I also didn't try to sound too complicated so its easier to understand.

#never trust a fat trainer
#I walk the talk

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Posted Thu, 12/27/2012 - 17:21
fsu89

im concerned this workout would just make me tone instead of building mass because of the high rep counts. im aiming to build mass and sculpt and tone

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Posted Mon, 12/24/2012 - 10:50
Ekdori

what do u mean by "failure" e.g. on Incline Dumbbell Flyes?? i understand the concept of failure, but what range of reps? i go to failure in 3-5 reps for a certain weight, meanwhile on another weight i got to failure in 15 -19 reps...Please clarify

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Posted Sun, 12/16/2012 - 01:26
moe

is it just me or other people are getting (faliure) for some of the reps of the excersices???

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Posted Mon, 05/04/2015 - 22:11
TIm

You may have to lower the weight so it is hard enough to push through the sets, but also not to burn out on the first exercise, but enough weight to achieve muscle failure where it states "failure". Getting the weight set is what will be my struggle.

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Posted Sun, 12/02/2012 - 20:00
Josh

Hey Steve,
This doesn't seem like enough sets. Should I add more?

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Posted Fri, 11/30/2012 - 13:12
SwerVe

Hey i was wondering what is best for me to do i want my physique like i was in high school but also i want to be bigger in muscle in highschool i was 5'9" 130lbs and was only about 3%body fat and i was max bench at 225lbs and i maxed squat at 600lbs i was also in wresling so i had plenty of time for cardio and i lifted 3 times daily, my challenge is that im in afganistan on tour and really trying to focus on a good nutrition with what i am provided and i go to the gym about twice a day, i know how to do what i need to do to gain strength but i want to cut my belly fat down so my abs will show once more and i also want to get my shoulders arms and chest to tone up in size i am now 5'9" and 180 lbs about 18% what could i do to get the results i want in my limited situation

Joey's picture
Posted Wed, 12/05/2012 - 12:42
Joey

The results you're looking for will come down to your diet in large part. Here is a really helpful guide: https://www.muscleandstrength.com/expert-guides/fat-loss

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Posted Thu, 11/29/2012 - 07:05
Haris Jusufovic

Hello. what means this FAILURE by reps and sets...

mnsjason's picture
Posted Thu, 11/29/2012 - 17:59
mnsjason

Taking a set to failure implies that perform the movement until you are unable to complete another rep with proper form.

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Posted Mon, 11/26/2012 - 05:49
ali

Hi Stieve , plz kind help me to find body building work out , i m an endomorph weighted 82 kgs and 5.9 hgt.

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Posted Tue, 08/28/2012 - 18:31
sahil

My arm size is 15
Chest is 40
I want proper definition in each body part and arm nd chest to be like 17 and 44 resp.
Should i go for this workout??

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Posted Tue, 08/14/2012 - 22:23
Yohan

hey mate, workout looks sick. its real different to your generic 3 sets of 8 any day every day all the damn day, in terms of 2 sets of 25 etc.
was wondering if i will get similar results (greater definition and size) from altering the reps and sets toward something a little more typical or standard for lack of a better word? cheers cuz

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Posted Sun, 06/24/2012 - 21:00
Ray

Can anyone tell me what failure is under reps ?
Is it to do the exercise until you can't do anymore ?

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Posted Thu, 05/24/2012 - 02:00
Chris.P

Hi Steve I'm 5' 8" 150 lbs I will like to cut up how heavy should I go on the weights with those long sets ?

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Posted Sun, 05/13/2012 - 11:45
Raaj

Hi Steve,

I need a recommendation . Am from India. I am doing workout for past 2 year i hav reduced my weight to 78kilos from 98kilos. I got the outer frame & raised bit of muscle to 82 kilos. Now i need to build lean muscle. Can you please guide me on this. Am 5ft 10" tall.

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Posted Wed, 04/11/2012 - 20:25
Mgh

Is listing leg curls twice intentional?

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Posted Mon, 03/26/2012 - 16:32
Apache

Q:
What is the rest time between sets? 1,2or 3 min

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Posted Mon, 02/20/2012 - 19:18
Antonio

Hey, can you help me with the reverse ez bar presses? Cannot find a video for that or an explanation on how to do them. Thx

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Posted Mon, 02/20/2012 - 08:02
Antonio

Hey, can you help me with the reverse ez bar presses? Cannot find a video for that or an explanation on how to do them. Thx

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Posted Sun, 01/29/2012 - 16:02
Ale

Hi, Steve i need a good workout routine to get in shape i want to get lean NOT big, What do u teccomend me to do??? Diet etc.,???

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Posted Sun, 01/29/2012 - 15:57
Ale

Hey, Steve i am looking for a plan of workout where i can get lean i dnt want to get big i just want to develop muscles and be in a good shape but i need to start a workout schedule can u help me on this??? I need a routine i also play soccer so with that what do u think is better for me and a good diet to get lean, some friends recommend me to eat brown rice and alot of chicken what do u think??? Feel free to contact me via email!

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Posted Mon, 01/23/2012 - 03:38
joel

steve what is the best supplement
to get cut fast!! i dont want to get
bit i want to be really cut...right now
am taking l-carnitine i heard its pretty good
am not really a supplement guy so i dont really know
any!! i would apreciate you fast reply...Thanx You!!!

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Posted Sun, 01/22/2012 - 10:04
Juan Torrres

Hey, i just wanted to know how mucho i should rest between the sets and in between each exercise

Thanks

Juan Torres

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Posted Thu, 01/19/2012 - 04:34
Nic

if i alternate 1st day chest and biceps, 2nd day shoulders and triceps, 3rd day legs and back and doing the same reps and sets for all exercises, will it be the same workout or will it give me other results???

reply now plz coz im heading right now to the gym:)

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Posted Thu, 12/29/2011 - 04:56
frank

would this be a routine if i am trying to get bigger and stay/become more ripped?

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Posted Wed, 12/28/2011 - 06:08
Trevor

Hi, I am 5'10 and 196 pounds. I am in relatively good shape, but would like to reduce my weight to 182, keep my size and be a lot more ripped.

I would like to try this program as well as combining cardio, do you think it will work?

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Posted Sun, 12/18/2011 - 21:01
Lucas

I want to gain muscle mass and volume more than tonify the muscles so that amount of reps like 20 or 25 as shown in the workout isnt the ideal thing for me right?

Steven's picture
Posted Thu, 12/22/2011 - 10:59
Steven

I would stick with more of a standard muscle building workout from M&S:

https://www.muscleandstrength.com/workouts/muscle-building

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Posted Wed, 11/23/2011 - 06:38
Bastian

Hey Steve
Does all this really work?

Steven's picture
Posted Fri, 11/25/2011 - 13:06
Steven

It does if you eat properly and train hard.

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Posted Tue, 11/08/2011 - 03:44
Zohaib

Hey!

I have been following this workout for past 3 months now, and i must say that it has not only kept me in a great shape it has even given me regular gains. Hats off bro from another mother :)

Anyways, I would want you to suggest me another workout program since I don't want to stick to the same routine as I think its time to move on to next level.

Thanks!

Steven's picture
Posted Fri, 11/25/2011 - 13:01
Steven

What are your primary goals at this point?