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, 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 ?

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Posted Mon, 02/04/2013 - 01:50
Mike

Hey I'm 5'11" and 158 pounds with around 10%ish body fat. Would you recommend this work out routine or more of a muscle building/bulk routine?

mnsjason's picture
Posted Thu, 02/07/2013 - 17:30
mnsjason

It depends on what you're looking to do. If your goal is to add muscle mass/size, then a bulking routine would be better suited for you.

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Posted Thu, 01/31/2013 - 12:27
Ken

I'm new to training and am curious when you put in the description:

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.

Barbell Curl 4 20, 15, 12, 10 - does this mean the first 2 sets of 20 and 15 are warm up? Or this is in addition, so basically 2 warm up, then 4 standard, making it 6 sets total per exercise?

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Posted Wed, 01/30/2013 - 14:07
Max

What's the nutrition plan with this workout?

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Posted Mon, 01/28/2013 - 13:48
Chris

Thanks for this awesome work out ive gained alot of muscle mass since i started do this
I was wondering if this can be done doing 2 body parts a day and if so which way would you recommend it?

Thanks in advance

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Posted Sat, 01/26/2013 - 06:09
Sylvia

Hi,

I really like the look of this workout and the way you have broken it all up as it gives the different muscle groups time for recovery. I was just wondering how beneficial this type of workout is for women?

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Posted Tue, 01/22/2013 - 16:55
mako

I feel I plateau in about 6 weeks on this regiment

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Posted Tue, 01/15/2013 - 11:58
Daniel Moroyoqui

For how long should I work out using this routine?

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Posted Mon, 01/14/2013 - 13:53
Eric Anthony

Quick questions. So including the 2 warm ups there are a total of 6 sets per workout? Or are the warm ups included in the 4 sets?

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Posted Fri, 01/11/2013 - 00:20
Minh

Thank you for making this awesome-looking workout program. But I do have a question about the cardio section. If i were to do cardio beginning of the workout session and cardio again after workout session, will that be okay?

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Posted Thu, 01/10/2013 - 11:31
ed

I started ramping up this week to start this work out next week. One question though.......as I progress through the weight training, should I be adding weight for each set, or stay at the same weight for each set?

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Posted Sat, 01/05/2013 - 18:55
brian

just starting looking forward to great results

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Posted Thu, 01/03/2013 - 20:23
sarwan

Dear sir,
My body is lose i want solid body
did u tell me some exercise tyes ?
My think i will do 1 set take 100 reps
total 4 set 400 reps and rod and dumbel tight hold after that do reps
i am right and wrong tell me some idea
please fast sir

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Posted Thu, 01/03/2013 - 18:09
Ali

HI
Thank you very much for this routine, I'm weighting 322 LBS is this routine will work for me? im looking to loose fat first then build my muscles
Thank you again

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Posted Thu, 01/03/2013 - 01:46
Diego Furlan

Awesome routine! Thank you so much! I've been implementing a 2 mile run before every workout as well as some dieting and have I seen some great results! Thank You!

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Posted Wed, 01/02/2013 - 20:45
Diego

Can I add HIT to this routine?. I mean, it is good to do HIT (15 minutes in total) after each routine?.