Muscle Size, Shape & Definition Workout

Troy A. Dolfi
Written By: Troy A. Dolfi
September 27th, 2009
Updated: December 13th, 2017
406.4K Reads
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
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, Machines
  • Target Gender 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 in the comments section below!

Monday - Chest and Shoulders
Exercise Sets Reps
Decline Smith Presses 2 12
Flat Dumbbell Presses 4 20
Incline Dumbbell Flyes 3 Failure
Exercise Sets Reps
Seated Dumbbell Presses 1 25
Reverse EZ Bar Presses 1 Failure
Seated Dumbbell Side Laterals 1 Failure
Tuesday - Legs
Exercise Sets Reps
Leg Presses 4 25
Leg Curls 1 30
Leg Extensions 1 30
Exercise Sets Reps
Leg Curl Machine 3 Failure


Thursday - Back, Rear Shoulders, Traps
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
Exercise Sets Reps
Barbell Shrugs 3 12
Seated Dumbbell Shrugs 3 12
Upright Rows 3 12
Friday - Arms and Calves
Exercise Sets Reps
Standing Dumbbell Curls 2 10
Dumbbell Drag Curls  1 20
Incline Hammer Curls 1 15
Exercise Sets Reps
Close-Grip Benches 1 25
Tricep Press Downs 1 25
Double Arm Kickbacks 1 25
Bench Dips 1 Failure
Exercise Sets Reps
Seated Calf Raises 3 15
Donkey Calf Raises 3 15



Eddy de Vries
Posted on: Tue, 02/20/2024 - 10:44

Failure, how many reps between 20,25 reps or between 15,20 reps

M&S Team Badge
Posted on: Sat, 02/24/2024 - 07:35

Hey Eddy, the program isn't specific, but my rule is once I get over 20, I add weight so I fail within 20 at the most. Hope this helps.

Posted on: Tue, 06/28/2022 - 04:13

Hello. What load to use? Which RIR?

M&S Team Badge
Posted on: Thu, 06/30/2022 - 08:43

The first set can be done with 3 RIR. The last set of each exercise should be to failure.

Posted on: Tue, 12/01/2020 - 03:22

where is the download link?

M&S Team Badge
Posted on: Tue, 12/01/2020 - 09:31

Hey khodor - we currently don't have a downloadable PDF for this workout.

Posted on: Sun, 12/09/2018 - 22:33

I only see 4 workouts wheres the 5 workout in that week plan

M&S Team Badge
Posted on: Mon, 12/10/2018 - 09:58

Hi Nathan,

It's a 2 days on 1 day off program. Start the routine over and cycle through them using that set up.

Posted on: Tue, 12/04/2018 - 01:03

I've been working out for like 5 months can I do this kind of program even if it's made for advanced

Posted on: Sun, 12/10/2017 - 13:42

How much cardio should accompany this workout

M&S Team Badge
Posted on: Mon, 12/11/2017 - 08:51

Hi Josh,

I'd recommend doing light cardio on your off days to begin with.

You can add in some HIIT a couple times a week as you become more advanced in your cardio training.

Hope this helps!

Posted on: Mon, 09/18/2017 - 10:49

I came in gym last 1.5 year. My hight 5'10" and weight 64. If i applicable for this workout??
I need body shape and big muscle...ans pls

Posted on: Wed, 05/24/2017 - 04:20

Can i use this program for contest preparation? 8 weeks out before contest or 4 weeks out?

M&S Team Badge
Posted on: Wed, 05/24/2017 - 09:12

Hi Blessrael,

Sure I don't see why not. Although you may fare better by hiring a competition coach to address your individual weaknesses.

Hope this helps!

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

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?

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

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?

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

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

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

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

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

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?

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

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

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

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?

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

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!!!

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

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

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

How much rest between sets??

Posted on: Thu, 03/24/2016 - 13:39

1 minute rest per sets

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

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

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

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

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

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

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

what's mean failuer???

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

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

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

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.....

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

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?

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

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

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

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

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

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

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

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

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

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.

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

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

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

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

M&S Team Badge
Posted on: Wed, 12/05/2012 - 12:42

The results you're looking for will come down to your diet in large part. Here is a really helpful guide:

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

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

M&S Team Badge
Posted on: Thu, 11/29/2012 - 17:59

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

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

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

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

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??

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

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

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

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

Posted on: Thu, 05/24/2012 - 02:00

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 ?

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

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.

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

Is listing leg curls twice intentional?

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

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