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
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
Exercise Sets Reps
Barbell Curl 4 20, 15, 12, 10
Dumbbell Curl 3 15, 12, 10
Concentration Curl 3 15, 12, 10
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
Exercise Sets Reps
Seated Calf Raise 3 15, 12, 10
Standing Calf Raise 3 20, 15, 12
Wednesday - 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
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
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

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

No Profile Pic
Posted Fri, 05/21/2010 - 01:20
sameh awa
is one day training enough for each muscle group? I always read that 2 days are the right way,. waiting for your reply sameh
Steven's picture
Posted Fri, 05/21/2010 - 08:01
The key is pushing for progressive resistance. If you are making definitive gains training twice per week using resistance training, then stick with this program.
No Profile Pic
Posted Fri, 05/21/2010 - 22:15
sameh awa
Thank you
No Profile Pic
Posted Fri, 07/09/2010 - 21:39
First I'd like to thank you for sharing this great routine. Second, I weight 158 pounds, and I'm having trouble getting my abs to show, and I got a little stubborn belly fat that's keeping my abs from coming out. Would this routine efficiently help, or should I add something more than just the abdominal routine at the end of each session as this routine describes?
Steven's picture
Posted Sun, 07/11/2010 - 07:25
Hi Edmar, Seeing your abs is primarily about diet. His is a good article to read on the topic:
No Profile Pic
Posted Mon, 10/14/2013 - 15:19
Anthony Bouie
Hello Steve my name is Anthony I weigh 285 and im 6ft. I want to loose weight and fat but I want to remain big, if that makes since. my goal weight is 240 I want to be lean and have a lot of muscle definition. I'm not use to lifting and I don't have a lot of body strength when it comes to lifting weights. When I where close people say I look like im in shape but that not the case. I have man boobs and a gut. Im tired of looking and feeling this way. Do you have any workout plans that will be good for me, any advice will help.
No Profile Pic
Posted Thu, 02/06/2014 - 15:29
Anthony, Congrats on wanting to improve. Firstly I would say that your goal is probably highly unrealistic. At 6', to weigh 240 lbs is highly disproportionate for the vast majority of men. Linebackers in the NFL who may match your description of your ideal body weight are usually over 6'4". Who is it that brings you to the idea that 6' 240 lbs is a good weight? Who's body are you comparing? A healthier weight, without knowing anything about you would be anywhere from 190-215 lbs give or take. I would certainly look at current athletes with your height and go from there. See what their weights are and set a goal and move on it. It all starts with DOING. You have to stop over eating, there are calculators on this site that show you what your daily calorie intake should be. Move. Get into the gym. Start walking. Exercising. Change your lifestyle. As for plans... I would unfortunately have to say to stop being lazy and search this site. There are tons of plans. You have to learn to help yourself. You can do it.
No Profile Pic
Posted Wed, 11/05/2014 - 15:48
That's not true at all. Depends on how you sculpt your body. You don't have to be a fat line backer to weigh 240 and be over 6'4. Arnold was 240 and was only 6'2. And you'd be crazy to say line backers look better than Arnold did.
No Profile Pic
Posted Thu, 01/01/2015 - 13:42
I would say comparing oneself to the most famous body builder in human history is unrealistic, but that's just me.
No Profile Pic
Posted Fri, 02/28/2014 - 19:49
Anthony if you still get on this sight I was a 5'11" guy at 306 lbs I'm now down to 175 (all by myself no personal trainer used)for your height you'd probably want to be around 185-195 that's when you start to notice muscle definition 240 is a good starting goal however what you're looking for will be significantly less but it is very achievable anyone looking for fitness help can email me at or kik me at devinacarter i'm more than willing to help anyone start on their path to being more fit!
No Profile Pic
Posted Tue, 04/02/2013 - 17:25
try a little bit of cardio like jog and sprints
No Profile Pic
Posted Mon, 09/20/2010 - 05:42
Hi Steve, My question is related to the cardio you say two times per day..once in the morning before breakfast and once again after your workout..BUT 2 hours before is that necessary? Because I usually workout at 4 pm so cant I do cardio after that or do I have to do it 2 hours before I hit the bed..Thanks
No Profile Pic
Posted Tue, 09/28/2010 - 14:30
does the workout count in the 2 hours? I am doing At the moment and I really like it, but I want to change it up for 6-8 weeks. this calls for cardio but not as much, I also take only 30 to 45 seconds between sets. I try to get my heartrate up and stay up until I finish. when I do Abs, I take no rest, I do 100 cable crunches then 30 side crunches and move into the Leg raises for 3 sets super set style with no rest. I ask because I simply only have an hour and a half a day to exercise, any advice?
No Profile Pic
Posted Mon, 10/25/2010 - 00:03
I believe he meant don't do the cardio late enough that you will go to bed 2 hours after (AT LEAST 2 hours before bed, meaning preferably even earlier). This is most likely because doing intense cardio late at night "wakes" your body up, so it's harder to fall asleep within such a short time frame.
No Profile Pic
Posted Wed, 04/06/2011 - 09:32
thanks for saying that i was wondering if i was the only 1 suffering from not being able to sleep now that i know that i can finallly sleep lol, cheers
No Profile Pic
Posted Wed, 03/20/2013 - 14:05
I assumed it meant "Before you go to bed, make sure you get 2 hours of cardio in."
No Profile Pic
Posted Fri, 08/12/2011 - 02:56
I weight 75 kg and heigth 5'6. For how long should I stick with this workout program? Because I dnt want to gain size anymore. Just want my muscles to show up.
No Profile Pic
Posted Fri, 11/11/2011 - 01:36
chris johnson
Ok so check it out I've been in prison for the last three years working out a lot. My routine was the push/pull It was chest/tris back/bis shoulders/legs then day off. i figured it give each muscle group 4 days to rest before hitting them again. In prison there wasn't much els to do but work out so everyone is hitting it like i did. This was my rutine CHEST AND TRIS CHEST 4 sets flat 6/10 reps 4 sets dumbell flat 8/10 reps 4 sets incline 6/8 reps 4 sets incline dumbell 8/10 reps 4 sets dips 4 sets fly TRI'S 4 sets close grip bench 6/8 reps 4 sets skull crushers 8/10 reps 4 sets behind the head ex 8/10 reps 4 sets cable pushdowns 4 sets of kickouts BACK AND BI'S BACK 5 sets wide pul lups 5 sets close grip pull ups 5 sets reverse pull ups 5 sets military pull ups 4 sets bent over rows 4 sets cable rows 4 sets chainsaws 4 sets T-bar rows BI'S 4 sets curls 4sets revers curls 4 sets hammer curls 4 incline curls 4 sets alteraited curls SHOULDERS AND LEG WELL YOU GET THE POINT do you think i was way over doin it and if so what can i do diffrent? i like to work out hard and i dont mind spending time in the gym so what workout would be the best for gettin big. Thats what i want and I am dedicated and motivated so long intense work outs is no problem. Any suggestions?
No Profile Pic
Posted Mon, 04/30/2012 - 03:53
Chris, Your workout is fine just remember to mix it up a little so you confuse your muscles. Also, in the words of Lee Haney, body building is 80% nutrition so take a hard look at what you are consuming when you are consuming it and how much at one time and thoughout the day. You are working out hard but are you feeding those muscles and that includes suppliments. Glutamine is one of those that should not be overlooked. Good luck!
No Profile Pic
Posted Sat, 08/11/2012 - 04:02
I always wonder why people are so crazy about supplementing glutamine. It is the most abundant amino acid in the human body. Most whey supplements contain 3-5g, and there is no need for more than that. If you are going to focus on an amino acid it would be wise to invest in a little extra leucine, as this amino acid has been shown to be the key one for maintaing a positive protein balance.
No Profile Pic
Posted Wed, 09/05/2012 - 14:44
you must be huge
No Profile Pic
Posted Sun, 02/17/2013 - 14:02
Hi, Im 30 with 165cm Height. I need to lose 20kg in 7 months. Is this really possible for me to lose that much weight in 7 months using the "5-day workout routine" schedule? any tips? thanks
No Profile Pic
Posted Sun, 07/21/2013 - 08:53
Can i perform abs workout before starting my workout session.
No Profile Pic
Posted Mon, 12/30/2013 - 22:59
Dear Steve just did my p90x work out. I need a new work out two body parts. Can you please help me out?
No Profile Pic
Posted Sat, 01/08/2011 - 02:23
Cant working out 1 part of your body tear your muscle?
No Profile Pic
Posted Tue, 07/05/2011 - 21:56
If you were to do it day after day, it could. Since you are rotating between different parts of the body everyday, you will be fine.
No Profile Pic
Posted Wed, 07/20/2011 - 00:51
Any time you work out your muscles are tearing. To build muscle you body has to first break down the old fibers (as in the tear) and then it rebuilds stronger. So if you are feeling extremely sore then your muscles have been torn/ worked hard and they are becoming stronger. As for the one body part routine... I haven't had a problem with it so far. Although everyone is different so yeah.... Good Luck
No Profile Pic
Posted Thu, 10/27/2011 - 03:41
When it comes to the soreness, it normally happen around the second day after the work out. My question is if Im am sore to the point that its painfull to even move should I lighten te weight that Im using for the lifts? For instance the bis and tris lifts I was so sore that I couldnt fully extent or retract my arms without using my other hand to help lol. I know this could be because I havnt lifted in a while, but I just wanted to know if should lessen the weight that im lifting or just keep going because that much pain is normal.
No Profile Pic
Posted Sat, 08/17/2013 - 19:10
I had the same thing happen to me. I hurt so bad after my first round of this workout I had to pull my arms out manually, the pain was so bad.
No Profile Pic
Posted Sun, 07/24/2011 - 11:00
When you lift weights that is exactly what is happening. The muscle fibers tear and protein rebuilds it stronger. Actual muscle tears are something different though. It can happen from lifting only one body part but only if you don't listen to your body and try and lift too much too often.
No Profile Pic
Posted Fri, 08/05/2011 - 23:36
The other key component is to feed your body protein within 1/2 (protein isolate & carb recover shake) - 1 1/2 (meal according to diet plan that emphasizes extended protein & carb replenishment) hours after working out. I haven't lifted weights in about 4 yrs but had been running. Started the aformentioned regiment and I have never felt better since I was playing HS football.
No Profile Pic
Posted Sat, 02/18/2012 - 13:18
you can pull a muscle but every time you work out your musce is ripping when u build muscle ur muscle rips when u work out and when u rest it builds bigger
No Profile Pic
Posted Tue, 02/08/2011 - 21:29
does walking count as low intensity cardio? and if it does and you walk for 2 hours at once instead of once in morning and once in evening? say walking 2 hours in afternoon after workout?
No Profile Pic
Posted Fri, 11/25/2011 - 21:21
Im sorry i didnt know ho to post a proper comment so im writing here. ive got a question. how long d you have to do this workout before you start seeing results?
No Profile Pic
Posted Fri, 05/04/2012 - 03:09
u have the week end to rest
No Profile Pic
Posted Fri, 05/21/2010 - 14:08
Great routine. Seeing great results and not as tired. Ken
No Profile Pic
Posted Mon, 05/24/2010 - 12:38
Just wondering how long you use this program before you switch it up? 4 weeks?
Steven's picture
Posted Tue, 05/25/2010 - 11:18
You could run it up to 12 weeks, or possibly longer, depending on your goals.
No Profile Pic
Posted Thu, 06/09/2011 - 12:26
Josh moore
3 weeks. But you switch it up by doing the opposite of each workout. Like if you were doing doing bench press with the bar. You would now do bench press with the dumbbells. Just find the opposite of every workout. And if you can't then find a different workout for that muscle.
No Profile Pic
Posted Mon, 05/24/2010 - 14:41
I guess I'm not sure how this you do an hr of cardiovascular, then your weights/abs, then cardiovascular cooldown for a little bit...then come back to the gym and do another hr of just cardio? I just wanted to clarify so if i tried it out I was doing it right.
Steven's picture
Posted Mon, 05/24/2010 - 18:07
Do one session of cardio first thing in the morning, then another following your daily weight training workout.
No Profile Pic
Posted Sat, 04/06/2013 - 23:31
Does the cardio mean 2 hours total a day? Or 2 sessions equaling 2 hours. I generally do a split.. work out in the early am (5Am) before work then follow up with 1 hour of cardio each day after work.
No Profile Pic
Posted Tue, 05/25/2010 - 07:45
shane cooper
but what if u dont have time to do cardio i work out of town and the only time i have to workout is when i get off in the evening and is this routine a good work to do for a couple months or 3 or 4? and sumtimes i work at night and have to skip a day so if i missed tuesdays workout can i push tues to wedsday ? and then due fridays on saturday?
Steven's picture
Posted Tue, 05/25/2010 - 08:08
I suggest finding a routine that works with your schedule. The key to achieving results lies in persistent effort, so if this routine doesn't fit your schedule, I would find a split that does. You can really cut on just about any lifting routine with the right diet.
No Profile Pic
Posted Tue, 05/25/2010 - 17:00
shane cooper
i mean i have time to run in the after noon at work its just sumetimes i have to work real late and its hard to find a gym thats open 24/7
Steven's picture
Posted Tue, 05/25/2010 - 17:52
What's your city and state?
No Profile Pic
Posted Tue, 05/25/2010 - 21:45
Steve G
I'm going to try this routine but cardio is out of the question for now. First of all i work 2 jobs start at 7 A.M. and do not get home until Midnight so of course i have to workout at home where I dont have the equipment that is in a gym but have dumbbells and elastic bands and a bench i guess something is better then nothing,Plus i figure with the right diet and workingout you can still cut up plus the older you are the harder it is i will be 50 at the end of the year.So being that i'm pressed for time do you think this is a good workout for me
Steven's picture
Posted Wed, 05/26/2010 - 09:50
You bet! This is a solid workout. Adapt it to your needs and schedule, and don't be afraid to make minor changes.
No Profile Pic
Posted Tue, 05/25/2010 - 22:28
Jordan Siegel
I have been utilizing the resistance training of the Tower 200 from Body By Jake, and it has worked great, however I am looking for more definition. In this program, how long should cardio be performed in the morning? And then how long at night? And what does he mean by low intensity cardio?
Steven's picture
Posted Wed, 05/26/2010 - 09:35
Low intensity cardio is performed with your heart rate around 70% of maximum. High intensity cardio is perform with a higher heart rate, and involves activities that "go all out" like sprinting or bike at a maximal pace. "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."