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 Mon, 04/22/2013 - 16:22
joseph

due to the short rest periods you will strain your muscles plenty using the same weight (if you picked heavy to begin with of course)
Source: empyrical

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Posted Sun, 04/14/2013 - 10:09
mark

I'm 6'2 and 231lbs. I'm wanting ti slim down to a soli 220 mainly muscle. Right now I'm out of shape but recently lost 25lbs over 2 and a half months. I remember in high school that I would bulk up pretty quick without supplements. Now I'm on a 1500-2000 calorie intake a day. Can I get the results I want without getting huge doing this workout?

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Posted Tue, 04/09/2013 - 05:31
Drew

Hey. Does this routine require heavy weight for each set or light ?

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Posted Mon, 04/08/2013 - 23:47
sameer rana

is it use for building muscles as i like it easier for me and if used then how can i alter it after 12 weeks

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Posted Sun, 04/07/2013 - 04:16
pinder786

my age is 18 and weight is 79 .(fatt body) i want to lose my fat and want build muscles_is this workout plan is beneficial for me.i want my body in shape............if not suggest me @begainer

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Posted Sat, 04/06/2013 - 02:38
Tony

Hi, for the Abdominal workout by finishing sessions do you mean by after all the workout is complete? or each set of workouts & about how long till you start seeing your body getting shred.

I am currently 5'6 weighing at 186

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Posted Tue, 04/02/2013 - 11:25
Si

Hi, I am looking to lose weight and tone up I currently weigh 13st 5lbs and want to get down to 12st am I right in thinking this is a good workout program to acheive this sorry if this sounds stupid, also I used to weight 17 stone and have quite a bit of lose skin will this program help fix this issue as well?/

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Posted Thu, 03/28/2013 - 23:56
Daniel

Question related to nutrition regarding this specific workout: at 32yo, 177lb and 6ft what would you recommend as a daily calorie intake, provided that I understand the 40/40/20 ratio and the importance of good quality food?

Thank you!

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Posted Wed, 03/27/2013 - 13:26
Eric

What should the rest time in between sets be?

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Posted Wed, 03/27/2013 - 10:23
Joshua Harris

I found that doing Bi's and Tri's on Monday made my arms really tired for my chest workout on Day 3. Is this intentional?

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Posted Tue, 03/26/2013 - 15:37
Stephen

Hi Steve,
I am serious about weight loss, but all these different pages give such a wide range of weight loss techniques! I don't want to starve myself, but I need to shred a few pounds. What do you suggest?

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Posted Mon, 03/25/2013 - 11:37
Joe

I am kind of confused for the sets for example I would do

1st set 20 reps
2nd set 15 reps

and so forth for the rest of the exercises or
1st set 20, 15, 12, 10

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Posted Mon, 03/25/2013 - 11:21
Steven

I was just curious, for the working sets should you progressively increase the weight through sets or pick one weight and work with that.

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Posted Mon, 03/25/2013 - 08:33
Isaac

Hi Steve,

What rep timing should we be looking at for this?

Thanks!

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Posted Tue, 03/19/2013 - 20:19
dave

should you do all three ab exercises every day,or just pick one

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Posted Mon, 03/18/2013 - 19:18
Jon r.

Can I mix chest and tris, back and bis, legs and shoulders? Rest and repeat?

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Posted Mon, 03/18/2013 - 17:36
Jon

Should I increase or decrease the weight after every set?

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Posted Mon, 03/18/2013 - 17:20
jack

SHRUGS ARE FOR YOUR TRAPS, NOT YOUR SHOULDERS. Needless to say I didnt like this program, not enough work for shoulders and bits in the program that arent even designed for the muscle group it should be working. PLUS, doing abs everyday? the resistance must be pitiful and the gains minimal. Good luck getting people to do 2 hours cardio a day as well.

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Posted Sat, 03/16/2013 - 11:11
gaurav

can we do abs daily ?if we have some fat on stomach

Joey's picture
Posted Mon, 03/18/2013 - 16:45
Joey

I would treat them like any other muscle and allow at least a day of rest in between working them out.

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Posted Mon, 04/22/2013 - 16:19
joseph

False, the type of fibers differs from large muscles like pecs, back, etc. You must keep your abs in constant strain to strengthen them.

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Posted Thu, 03/14/2013 - 19:17
Lindley

How often should I increase the weights I use when working with this plan?

mnsjason's picture
Posted Wed, 03/20/2013 - 17:01
mnsjason

When you are able to complete the recommended reps with the weight you are currently using, it's time to increase the weight.

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Posted Mon, 03/11/2013 - 20:59
joel

Hello great website

Can I replace my glutamine and creatine intake with a BCAA product?

I look forward to your response.

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Posted Sun, 03/10/2013 - 09:04
mohd

i wanna ask u if winstrol and premobolan are good combination with eachother and whats the weekly dose

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Posted Sat, 03/09/2013 - 04:30
Max

Cardio every day?

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Posted Thu, 03/07/2013 - 05:16
iffushahed

;)

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Posted Thu, 03/07/2013 - 01:46
Phillip Acero

I'm 17 years old and I'm gonna start using this workout but I'm 17 and 5'8. What workouts should I do to get big forearms and to lose stomach fat?

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Posted Wed, 03/06/2013 - 22:18
Jose

Should I increase the weight during after sets or use one weight? If I want to lose fat and at the same time gain muscle

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Posted Wed, 03/06/2013 - 20:03
Jose

Should I increase the weight during after sets or use one weight? If I want to lose fat and at the same time gain muscle

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Posted Wed, 03/06/2013 - 10:51
Jackson

What are the best fat loss workout to be carried out?

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Posted Sat, 03/02/2013 - 23:33
Dan Mauro

Hey all so should I add weight each week, say for example put 5 pounds each side then next week go to 10 pounds of weight for barbell. Also This sounds like a good plan gonna do it when my stitches come out.

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Posted Thu, 02/28/2013 - 19:28
Jdub

what does the up to an hour twice a day mean? can you break the cardio sessions into 30min twice a day?
please help!

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Posted Thu, 02/28/2013 - 19:28
Jdub

what does the up to an hour twice a day mean? can you break the cardio sessions into 30min twice a day?
please help!

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Posted Wed, 02/27/2013 - 21:20
Richie m

Hey, there are so many fat loss workouts out in the internet can someone tell me if they have used this routine and its worked?

IM 21 i weigh around 180 lbs and i tired of being chubby, i wanna be lean and cut, i wanna get to 145-150 lbs but im sick and tired of not knowing what to do at the gym, i REALLY need and i have so many questions to ask

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Posted Sat, 02/23/2013 - 22:56
Aiden

How many times a day you making a protein shake?

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Posted Thu, 02/21/2013 - 22:56
jordan

im 15 years old turning 16 in july. i weight 130 lbs and workout 5 times a week. would this be a good split for me? or should i do less since im 15?

Joey's picture
Posted Fri, 02/22/2013 - 11:43
Joey

I would go with a beginner routine. I would suggest a full-body routine that emphasizes the major compound movements.
https://www.muscleandstrength.com/workouts/beginner

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Posted Tue, 02/19/2013 - 23:39
Jason

I thought it was extremely important to lift heavy when cutting to maintain muscle and that high reps was one of the biggest myths. Pretty sure I read that all over the cutting articles on here. Correct me if I'm wrong

Joey's picture
Posted Wed, 02/20/2013 - 12:46
Joey

Nowhere does this routine call for light weights to be used. The reps are high and the rest time between sets are short. You should still be lifting as heavy as you can, and the rep ranges are simply a guideline to keep your heart rate elevated. Feel free to lower the reps slightly if you wish.

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Posted Sun, 02/17/2013 - 13:56
Mona

Hi, Im 30 with 165cm height. I need to lose 20 Kg (44 lbs) in 7 months! Is it really possible to lose that much weight in 7 months following this 5-day workout schedule? any tips? thanks

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Posted Sat, 02/16/2013 - 15:57
Fadel

hi Steve,
wish kind of supplements can suit this workout routine or any cutting routine. thank you for the great routine by the way.

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Posted Fri, 02/15/2013 - 13:35
Rich

is it possible to do
Mon - Chest
Tues - Back
Wed - Legs
Thurs - Shoulders
Fri - Arms

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Posted Mon, 04/29/2013 - 08:59
Daniel

well, sure if u feel comfortable with it. this guide is just a example for how u can go for it.

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Posted Wed, 02/13/2013 - 12:32
Liam

want to statt with great exersise plan and apoligise if this question has already been answerd but what diet plan should i take? im 6 ft 1 n 11 stone but have abit of body fat. cheers

mnsjason's picture
Posted Fri, 02/15/2013 - 17:25
mnsjason

It's hard to recommend a specific diet plan, as there are too many variables to lay out exactly what you would need to eat. Generally speaking, in order to lose excess body fat, you need to consume fewer calories than you burn in any given day. Here's a tool that can help you determine how many calories you need in a day to MAINTAIN your current weight: https://www.muscleandstrength.com/tools/bmr-calculator

You'll want to subtract a few hundred calories from this number, and then shoot for that number. Stick to lean sources of protein like chicken, lean cuts of beef, and lean cuts of pork. Healthy fats play an important role, so try and work in fish a couple times a week as well.

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Posted Tue, 02/12/2013 - 14:53
Jason Nunnelley

I just started this program with a friend. I subscribe to the less is more school on exercise, but crazy workout partner is obsessed with long, painful workouts evert dat if the week. And, this definitely fits the bill. I did arms on the day 1: Monday, wow! That hurts.

I've noticed people talk about working out muscles only once a week: google Occam's Protocol and look at evidence that working out a muscle more often is likely NOT the best way to gain. This protocol is rigorous, not as multi-muscular as I'd like, but I'll definitely report my findings publicly. I expect to lose some fat (how couldn't you with this kind fo beating) and gain some size.

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Posted Sun, 02/10/2013 - 16:47
waqas

hi steve

i have lost 4 kg in one month with this workout plan and proper diet now this is my 5th week of this workout plan, should i continue this plan for at least 8 weeks or can i switch to another workout of my choice, what is your recommendation plz

mnsjason's picture
Posted Wed, 02/13/2013 - 19:03
mnsjason

You can continue this routine for as long as you want and are seeing results. If you would like to switch to another routine, feel free to do so.

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Posted Sat, 02/09/2013 - 15:38
Salah

Hey Steve,
I was just wondering , how long does the post workout cardio session last for ?
and can I do HIIT on my rest days ?
and in this plan, should I train my abs daily ?
I've been dieting and working out for a while now , I'm getting very lean yet I'm finding difficulties showing my abs, any recommendations ?