Doug's 5 Day High 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
12 weeks
5
30-45 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male
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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

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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

1.8K Comments+ Post Comment

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Posted Mon, 10/19/2020 - 12:20
luke

so a total of 2 hours cardio?

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Posted Tue, 10/20/2020 - 09:12
Abigail_M&S

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.

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Posted Mon, 10/05/2020 - 12:15
kevin

would this workout increase performance also such as speed?

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Posted Tue, 10/06/2020 - 09:22
Abigail_M&S

Hey Kevin - can you clarify what you mean by speed?

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Posted Mon, 10/12/2020 - 15:34
kevin

like help increase stemena

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Posted Tue, 10/13/2020 - 09:13
Abigail_M&S

Kevin - Keep your rest times short, and this workout will help with that.

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Posted Tue, 08/11/2020 - 02:07
Nahoa

Are you increasing weight each set or same weight for all sets

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Posted Tue, 08/11/2020 - 09:06
Yoshi

Hey Nahoa

You'll be increasing the weight each set.

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Posted Fri, 07/31/2020 - 15:55
Jay Stroud

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?

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Posted Mon, 08/10/2020 - 14:39
Yoshi

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!

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Posted Mon, 11/04/2019 - 14:25
Kris K

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

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Posted Wed, 02/13/2019 - 15:46
Marcus Jamal Ray

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.

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Posted Thu, 12/06/2018 - 11:45
Mike

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

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Posted Thu, 12/06/2018 - 11:56
JoshEngland

Hi Mike,

Yes, pick a weight that is going to be challenging for the prescribed rep range on each exercise.

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Posted Sat, 09/29/2018 - 01:10
Kirsty

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?

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Posted Mon, 10/01/2018 - 10:16
JoshEngland

Hi Kristy,

Yes, women can use this program to help them accomplish their goals.

Hope this helps!

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Posted Tue, 08/21/2018 - 23:41
ALEJO

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?

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Posted Thu, 06/14/2018 - 00:50
Sherlock

Uncle lary is gonna do abs for me on Sundays

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Posted Tue, 05/15/2018 - 18:52
James

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

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Posted Thu, 01/18/2018 - 10:58
sukesh

hey,
On the chest day can i replace the dubmell press workouts with bench press, is it helpfull?

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Posted Fri, 01/19/2018 - 11:42
JoshEngland

Hi Sukesh,

Sure, that should be fine.

Hope this helps!

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Posted Mon, 07/10/2017 - 05:07
Nathan

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?

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Posted Mon, 07/10/2017 - 10:22
JoshEngland

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!

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Posted Sat, 01/21/2017 - 08:07
Matiss Stein

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,

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Posted Tue, 01/10/2017 - 07:56
Viel

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.

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Posted Fri, 12/02/2016 - 11:15
Tom Trejo

How many times should I repeat the circuit per WORKOUT session?

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Posted Fri, 07/08/2016 - 15:44
Putoamo

Great, 2000 kcal pero day and 20 lb lost in 1 month

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Posted Mon, 04/11/2016 - 06:48
David

Set to set weight increase are decrease
Plz tel

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Posted Thu, 03/24/2016 - 20:03
Khalid-Qatar

Hi there
- 10 min cardio b4 workout ?
- 4 week or how long for this program
Thanks

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Posted Wed, 03/23/2016 - 15:19
Al Booker

I just started lifting and I'm 53 what weight should I start with

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Posted Sat, 02/20/2016 - 23:11
Larry

Are the warm-up sets mentioned in the Workout Notes in addition to the sets listed in the Daily Workout Schedule, or already included in that table? Thanks everyone. Appreciate that clarification.

MikeWines's picture
Posted Mon, 02/22/2016 - 10:17
MikeWines

Larry,
They're in addition to the sets listed.

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Posted Mon, 02/22/2016 - 13:18
Larry

Great. Thank you for the quick reply.

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Posted Wed, 01/06/2016 - 14:19
Matt

How many weeks should we perform this routine before switching it up?

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Posted Tue, 12/29/2015 - 10:54
Ranjit

I hurt my abs by following ab workout as recommended by Doug. I will recommend a rotation or just doing them on Mon-Wed-Fri basis.

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Posted Mon, 01/18/2016 - 18:04
DAn

You have to use some common sense with every workout routine. Obviously this routine is designed for somebody with an intermediate to advanced level of fitness and you do not have that.

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Posted Tue, 09/22/2015 - 17:37
Tye Frazier

THANK YOU!! THANK YOU !! THANK YOU!! I have been trying to find away to loose fat around my mid section while increasing my muscle mass for my upper body while trimming my waiste line and tightening my gluts. You are a GOD-SEND..

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Posted Tue, 09/01/2015 - 21:22
Theo

Doug,
thank you so much for creating this workout plan. I've been doing this since June 1, 2015 and I've noticed big changes. I was once flabby, but now, I have muscles showing (tearing up just a little). I don't dare weigh myself because I don't want to discourage myself since muscle is heavier than fat. My pants are starting to loosen up and my medium sized shirts are fitting very nicely. My man boobs are going away and my abs are beginning to get harder. Thank you again. This plan does work with a consistent simple meal plan.
Breakfast: 2 egg whites, 2 pieces of turkey bacon and 1 8oz glass of almond milk vanilla unsweetened
Breakfast snack: Greek yogurt with fruit
pre lunch fruit
Lunch and dinner I prepare for 5 days and eat out on Saturdays and Sundays
organic chicken or Salmon or tilapia or perch
organic brown rice with quinoa or organic faro
Cabbage or collard greens
squash and zucchini or broccoli and cauliflower
some type of beans
lunch snack a fruit
Dinner same as above with 1/4 oz. peanuts
Dinner snack fruit.
This is what's working for me.

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Posted Sun, 07/19/2015 - 22:12
James B

Say I only have 4 days a week available to train,
Is the work out possible to mix triceps with shoulders and biceps with chest?
As well putting traps with Back?

MikeWines's picture
Posted Mon, 07/20/2015 - 09:33
MikeWines

James,
Sure, anything is possible, just depends upon how well your body recovers and whether or not the assistance affects your main compounds (i.e overly fatigued triceps from your shoulder workout may decrease power output on your subsequent chest workout.)

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Posted Thu, 05/28/2015 - 17:12
Kevin Vu

which supplements can i use with this program?

MikeWines's picture
Posted Fri, 05/29/2015 - 09:14
MikeWines

Which supplements CAN you use? Any ones you want really.

Which supplements SHOULD you use? The basics. Start here: https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...

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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.