Doug's 5 Day High Definition Routine

Doug's 5 Day High Muscle Definition Routine
This 5 day routine is designed to retain muscle mass while stripping fat! It's a mixture of cardio and weight training.

Workout Summary

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

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:

  1. Decline Crunches - 4 sets of 20-25 reps
  2. Hanging Leg Raises - 4 sets of 20-25 reps
  3. 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

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About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

1.8K Comments+ Post Comment

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Posted Fri, 05/15/2015 - 11:31
Prashanth

Can we do cardio only in rest days

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Posted Mon, 04/06/2015 - 22:25
Erika

Are the two warm-up sets included in your chart, or are they an additional two sets?

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Posted Wed, 04/01/2015 - 13:52
Patrick

For the workout do we increase the weight each set as the reps decrease or do we stay at the same weight for all sets? If so when is a good time to move up in weight? Thanks

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Posted Tue, 03/24/2015 - 16:22
Jose Luis

For how many week should I perfor this routine?

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Posted Fri, 02/27/2015 - 11:41
Tim

How many weeks is recommended to do this plan, before changing? 4 - 5?

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Posted Thu, 02/26/2015 - 19:55
charlie

Hi, i only have a barbell (tricep curl bar) and dumbells + plus bench.
Can you suggest exercises to substitute for the ones that need more equipment? For example the rope push down or wide grip pull down etc. Cheers.

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Posted Tue, 02/17/2015 - 16:23
Zak

Is it okay if I work the muscle groups on different days? For example; do chest on Tuesday and legs on Wednesday? And also is it okay if I don't do the workouts in order?

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Posted Tue, 02/17/2015 - 16:19
zak

Hi steve, I'm 6ft and weigh 140 pounds and am basically very skinny. Is this workout ideal for me to gain muscle and get bigger? My main goal is to get bigger.

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Posted Sun, 02/15/2015 - 23:39
Daniel

My name is Daniel I need help looking for a program that will help me loose weight and gain muscle. I'm recovering from a herniated disc the Dr told me to avoid squats and dead lifts. Well it's been a few months so I do feel better. Can some one please help me out, I'm 28 years old and I need to get back in shape badly. I'm to heavy for my age I'm 5foot5 male and I am 185 pounds I would love to see a six pack. Hope it's not to late for me.

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Posted Wed, 02/04/2015 - 15:38
Martin Arellano

How many sets and reps are to be done?

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Posted Mon, 02/02/2015 - 20:58
Julio

Yay! Mobile version!

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Posted Mon, 02/02/2015 - 16:44
Miko

I'm 5'4 and weight 175. I wanna lose about 25 pounds. I want to get a good toned body. Is this good for it?

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Posted Sun, 02/01/2015 - 03:29
josue

in the back workout can I do close grip pulldown instead of the bent dumbbell rows so instead of been 3 rows exercise and 1 pulldown do 2 rows and 2 pulldowns or do I have to leave the back routine like that.

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Posted Wed, 01/21/2015 - 08:19
Ethan

Can someone explain which weight to do when? I understand doing a warm up set with a light weight, and then the next set with ~ half the working set, but what then? Do I do a warm up for every exercise? What's the weight supposed to be in 20, 15, 12, 10 sets?

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Posted Tue, 01/20/2015 - 12:47
Mike

I was wondering the time frame of this routine. Should I do this for a month? 2 months? just curious. Thanks

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Posted Mon, 01/19/2015 - 22:25
Ethan

Can someone specify what weigh to nod on each set? I understand starting with a warmup set, but is there a warmup for each excercise? If I've got a 20, 15, 12, 10 set to do, do I do 20 warmups, 15 and half working set, 12 and 10 at working set? That's what I've been doing for two weeks but I feel like I'm doing it wrong.

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Posted Fri, 01/16/2015 - 06:37
maha

hey , i've just started this program and i have a question ! i'm a 25 years women , 165 cm 61 kg i definitly wanna loose fat and build muscle in the same time ! will this programm be the best for this goal ? and taking the whey would help to reach this ? thank you

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Posted Mon, 01/12/2015 - 15:51
Shay

Hello,

I see that this is a 5 day workout but how long do I do it for? Just one week?

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Posted Thu, 01/08/2015 - 10:11
anikifg

After each workout, do you do every exercise
for abs or all 3 of them?
And do you know how much calories are burned per session?

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Posted Sun, 01/04/2015 - 17:25
Rory Smith

Probably a silly question but I've seen other workouts in a upside pyramid scheme for lowering the weights each set, for this workout do you increasingly raise the weights each set, keep them the same or lower them?

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Posted Sat, 01/03/2015 - 01:18
Samuel Gaul

Hi, I was looking to lose some weight, but I was wondering about something. I don't have any of the gym equipment that this workout requires( Such as a workout bench with barbells), and at the moment, I can't really join a gym. I do have some dumbbells, but I was wondering if I should just skip the exercises I can't do, or if there is some other ones I can do to make up for them.

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Posted Thu, 01/01/2015 - 14:46
Keenan

With a work routine how long do you keep doing the routine for before your muscle will get used to a routine? I was told that u have to keep doing is routine for a month before you change it up. Thanks.

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Posted Sun, 12/28/2014 - 20:38
Rob

Are you keeping the weight the same from rep to rep or adding or subtracting weight?

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Posted Tue, 12/09/2014 - 00:35
Sonson ramirez

Hey, I'm 5'7 and weigh 198.i would like to weigh 180-185 with the same size muscles I have now since my upper body is big already and want to focus on getting cut more to show more definition. I am also doing the clean eating diet.i go to the gym 5 days a week and wanting to know what workout schedule I can follow to accomplish what I am looking for...I would really appreciate the help.
Just so it's known I do the workout routine that's on the top part of this page just with weight that's not to heavy and more reps..

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Posted Thu, 11/20/2014 - 05:11
Nitin

Hello Steve..
Low intensity cardio twice a day for an hour.....does it means 2 hours cardio daily for straight 5 days ?
And what type of low intensity cardio...rope skipping will do ?

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Posted Mon, 11/17/2014 - 15:42
Daniel Grijalva

First a little about me, I'm 29 yrs old, 5'8 weighing 220 pounds and I honestly can't remember the last time I weighed under 200 pounds. The gym I go to is literally a block away so obviously there are no excuses and I'm the type of guy who normally gets in the gym 3 times a week but I'm guilty of only doing 30 minutes of treadmill and after that I do some bench press and a little biceps and triceps. As you can tell I don't do a whole lot but I truly don't mind getting in the gym I guess what I would like is a workout plan that's gets me focused so instead of walking in the gym and not knowing what I'm going to do I would rather have a plan, that way I can walk out feeling accomplished that I knocked out my list of exercises.

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Posted Fri, 11/07/2014 - 13:43
remon

i have a question ?
what weight should i lift in every exercise ... i mean starting with light weight then with heavier or starts with the heavy weight then make it lighter .... please help me

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Posted Mon, 10/27/2014 - 23:58
Kevin

Can you please explain the weight selection for this workout? What percentage of max should you do for each set and is it a progressive weight increase when rep number goes down on the next set? Also are the two warm up sets already worked into the plan or are they in addition to what is already typed?

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Posted Wed, 10/22/2014 - 12:44
MARCUS

I HAVE JUST STARTED WORKING OUT ABOUT A MONTH AGO IM 6'0 ABOUT 80 POUNDS OVER WEIGHT . WHAT IS THE BEST WORKOUT ROUTINE FOR ME I WANT TO GAIN MUSCLE AND STRENGTH WHILE ALSO LOSING WEIGHT.

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Posted Sun, 10/19/2014 - 04:35
yusung

Hey help me.
Im 183cm. 85kg
I have 20~25% inbody fat.
And i have narrow shoulders.
Can i do this program?
Is this good path?
My goal is have broad shoulder. And losing fat.
Wait ur reply.
Have a nice day.

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Posted Mon, 10/13/2014 - 14:08
Rafael Dungo

yes good day how can we follow the day to day work out if we have no other equipment for work out.we have only barbell ang dumbbell.tnxs

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Posted Thu, 10/09/2014 - 21:44
John

Should you add weight after every set you complete

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Posted Wed, 10/08/2014 - 12:01
Brian

I love this workout routine.

I used to weigh 101 kgs (about 220 lbs), when I descided to loose weight I just followed what the gym instructor said, managed to get to 88 - 84 kgs with his help.

Did some reaserch on the web and found this routine and the PALEO diet, in about 6 months I've gone from 84 kgs to 70 kgs and counting.

my goal is to weigh 68 - 64 kgs being about 165 cm.

Thanks for this routine it has helped a lot.

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Posted Tue, 09/23/2014 - 01:50
Faraz

For chest i do
1. Flat bench press 3 sets and flat bench dumbell 3 sets
2. Incline bench press 3 sets and incline bench dumbell press 3 sets
3.Decline bench press 3 sets and decline bench dumbell press 3 sets
4.butterfly machine 3 sets
5. Pullover 3 sets
all sets are of 12 reps
Is anything wrong with this routine?

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Posted Tue, 09/23/2014 - 01:13
Felix

Hi
I am 24 years old and 90kg. Body fat percentage is 30. So while taking weights should i take heavy or light weights.

Felix

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Posted Mon, 09/22/2014 - 13:13
Joe

Too many reps per set. I would never get anywhere doing that many reps. That many reps only works if your on steroids.

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Posted Mon, 09/22/2014 - 02:05
Fredrick

Hey Steve,
So I am relatively new to this kind of training, I think I have my nutrition pretty much planned out for the best results, but I would really appreciate your opinion. I currently am 195 lbs, 6', and 20 years old, very high metabolism(started out at 139lbs 2 years ago), and found for myself to use 2836 cals a day with a macro ratio of about 35p 45c 20f. I am cutting back on a lot of sodium and sugars, and using black rice, whole grain oats, veggies, and fruits throughout the day for my main sources of carbohydrates, chicken and turkey for main source of protein, and cashews for main source of fats(very limited in resources). I figured with how much cardio is involved with this routine that I keep my calories a little higher so I do not go so low in a deficit, if you could let me know any adjustments I could make to keep as much muscle on as I could while shredding the fat, I would really appreciate it. Thank you for your time.

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Posted Fri, 09/12/2014 - 02:02
Christian

My question is what supplements would be best for this workout.(protein) I take Caisin before bed but protein immediatly after the workout? What would someone recommend if I'm looking to do this routine and cut up.

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Posted Tue, 09/09/2014 - 06:02
vick

Do I really have to run for 2 hours every day? I'm dedicating a whole day for only cardio?

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Posted Thu, 08/21/2014 - 08:54
pierre

I Pierre Here, Can you workout, chest/Mon, back/Tues , legs/wed , deltThur, bi's/Fri, tri's/sat.

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Posted Mon, 08/11/2014 - 18:56
Arletta

I don't understand how the sets and reps work here. Example in squats part - do I do one set of 20, 15, 12, 10. It says 4 sets. Or is one set just 20 reps?

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Posted Fri, 08/01/2014 - 15:07
Mike

Wow. This routine is fun and more challenging than it looks. I am a runner (20-50 miles a week), but I usually lift/ circuit train 4-5 times a week. This program has pushed me to develop a few underdeveloped muscles. Thank you:)

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Posted Thu, 07/24/2014 - 09:55
Craig

Hey, I'm 24 y/o. About 5'6" and weighing in at 135, I have been weighing in about 130-135 for the last 6 years. I'm looks ng to gain weight and get into the 140s, I know my diet plays a big part. But any certain routine I should get into? I goto the gym by myself and never really have a set routine. Can anyone help me out?

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Posted Wed, 07/23/2014 - 13:38
Sandra Mendes

Have a question the 2 warm up sets are added to the 4 sets of each excercise ?

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Posted Tue, 07/22/2014 - 00:25
livestrong

Can I switch out Friday with Tuesday instead? I feel like I should do legs the day before the 2 off days. Unless there is a specific reason for legs being on Tuesday? If so please enlighten me sir!

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Posted Wed, 07/16/2014 - 16:42
Ryan

Do we go up in weight as the reps decrease?

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Posted Thu, 06/26/2014 - 04:35
Andrew

Hey guys im new to working out, im 6'3" and like 270 lbs im sick of being fat and im so undeducated when it comes to what when how many and how often of anything I don't want to hurt myself nor do I want to do anything less than what im capable of. can anyone help me?? email me please: dragster1992@hotmail.com thanx!!!

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Posted Mon, 06/23/2014 - 21:12
dakotahampel

I already do a workout that is 3 days of abs and 3 days muscle building for a total of 6 days per week. I also do 25 minutes of cardio each day. I want to switch workouts and this seems like a good routine but 2 hours of cardio is a lot. Could I do 2 sets of 25 minute HIIT cardio workouts before and after each workout

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Posted Sun, 06/22/2014 - 17:11
Ali

what dose it mean with every each training session.? because I don't understand exactly when will I train my ABS according to this routine.
thanks

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Posted Mon, 06/09/2014 - 22:46
Dave

You