Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week5
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
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:
| Exercise | Sets | Reps |
|---|---|---|
| Decline Crunches | 4 | 20-25 |
| Hanging Leg Raises | 4 | 20-25 |
| Twisting Crunches | 4 | 20-25 |
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5 Day Workout Schedule
You'll be working out 5 days each week and have 2 rest days. This workout is designed to have you hitting the gym Monday - Friday with Saturday and Sunday as your rest days. If you feel like you need a rest day during the week, you can workout Monday-Wednesday, have a rest day on Thursday, workout Friday and Saturday, and take your final rest day on Sunday. Below is the suggested workout schedule:
- Monday - Arms
- Tuesday - Legs
- Wednesday - Chest
- Thursday - Back
- Friday - Shoulders
- Saturday - Rest
- Sunday - Rest
Doug's 5 Day High-Definition Routine
Monday - Arms
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Curl | 4 | 20, 15, 12, 10 |
| Dumbbell Curl | 3 | 15, 12, 10 |
| Concentration Curl | 3 | 15, 12, 10 |
| Lying Tricep Extension | 4 | 15, 12, 10, 10 |
| Rope Pushdown | 3 | 15, 12, 10 |
| Dumbbell Extension | 3 | 15, 12, 10 |
Tuesday - Legs
| 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 |
| 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 |
1.9K Comments
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?
Yoga, walking, bodyweight exercises at a moderate pace, or using a cardio machine at a steady state speed would all serve you well, JT.
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, Paul. Thanks for reading M&S! It should be fine for you to add one. What do you have in mind?
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!
Hard to make any recommendations without knowing the extent of the injury and if a doctor has given you clearance to move forward with other forms of training. Let me know, and I'll do my best to help.
So just to clarify we do the same exercises and rep schemes for all 12 weeks?
Yes, Eric. That is correct.
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?
Can't offer an answer for that unless I know what your goal is, Nick. Also, is 19 in stones or did you miss a digit?
I work out in the mornings. Should I do the cardio after my workout in the AM or before?
Go with cardio after the AM workout, RJ!
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
Six sets, Jose. You do the first two warmup sets on the first exercise of each workout. Every exercise after, you can jump into work sets since you'll be warmed up. Hope this helps!
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
Great question, Tolga. If it is only one or two reps difference, go with the heavier weight. This way, you can focus on improving so you eventually get 10.
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?
John -
Definitely a good option but ultimately depends on your goals. You'll want to knock it out after your weightlifting session.
Hi is this plan any good for building general mass and muscle??or do you have any plans for that??
Hey Lee - yes, this program will help build muscle mass.
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!
Hey Ahmad - check out this one: https://www.muscleandstrength.com/workouts/dumbbell-barbell-mass-workout.... You can make it a "shredding" routine by adding in additional cardio and eating in a caloric deficit.
HI Doug
there is typo, Wednesday and Thursday is showing as chest
Thursday you have listed back workout, header shows chest
regards
paul
so a total of 2 hours cardio?
Hey luke - it can be up to 2 hours of cardio. I would recommend 30-45 minutes in the morning and 30-45 minutes in the evening.
would this workout increase performance also such as speed?
Hey Kevin - can you clarify what you mean by speed?
like help increase stemena
Kevin - Keep your rest times short, and this workout will help with that.
Are you increasing weight each set or same weight for all sets
Hey Nahoa
You'll be increasing the weight each set.
I’m currently on week 8 of this program. When I’ve completed week 12, what is a good follow up routine? I’ve enjoyed this one, can I continue on for another 12 weeks or so I need to change it up?
Hey Jay
If you're enjoying it and still seeing results then you can definitely continue with it. Just be sure to keep progressively overloading!
Just to clarify... do you do all 4 of those reps and that counts as on set or do you do 15 take 30 sex break then do 12
Hey Doug, I have always been advised that training one body part a day is a waste of time vs someone who trains a body part twice a week.
Not necessarily. True it only takes about 2-3 days for lost body parts to recover. But a traditional bro split can help you really dial down on body parts that might otherwise be lacking. Also the downside to hitting workouts twice a week is that you can end up over working your body faster. Not necessarily overtraining but you’ll definitely end up hitting a wall. Hope this helps.
Hello,
Is the first set weight supposed to be the rep max for that set...ie Barbell Curl 20RM for the first set and then that same weight for the remaining sets?
Thanks
Hi Mike,
Yes, pick a weight that is going to be challenging for the prescribed rep range on each exercise.
Hello Doug,
Just wondered if this plan is suitable for women. I'm looking to cut around 8% body fat as I'm currently at 28% body fat. I like that this programme would allow me to hit one muscle part per day. What are your thoughts?
Hi Kristy,
Yes, women can use this program to help them accomplish their goals.
Hope this helps!
Hello
I'm 16
weight 80.63 kg
and I want to define I do not want to have so much volume on my back, arms and chest
Does this program help me? and the repetitions start for example bench press starts with 15 and decreases of repetitions?
and the weight is used the same in all repetitions?
Uncle lary is gonna do abs for me on Sundays
I have a question am 345 pound and I can’t do hanging legs and twisting crunches, do I have to do all 3 abs work out. And my gym don’t have seated calf raise , what can I do to place it and what cardio will be good for me can I use the treadmill For cardio and what do u mean about warm up sets
hey,
On the chest day can i replace the dubmell press workouts with bench press, is it helpfull?
Hi Sukesh,
Sure, that should be fine.
Hope this helps!
Hi there! I was wondering If I have to increase the weigth each set? Or do I Just use the same weigth the entire excercise?
Hi Nathan,
Yes, it is ideal to increase the weight you use for each set if you are capable of doing so.
Hope this helps!
I try to keep my gym time short, I'm presently working out 40 minutes a day. Besides biking or walking. It makes it easier for me to concentrate and do good reps'
Matiss,
Hello, just a clarification. You increase the weight as rep count decreases right?
Also what does it mean by low intensity? I did my research and it said that walking, swimming the elliptical are examples am i correct?
And typically how long does one spend a day doing the workout routine? Currently I am spending 45mins to 1 hour per day doing this routine including the abs workout.
How many times should I repeat the circuit per WORKOUT session?