This 5 day routine is designed to retain muscle mass while stripping fat! It's a mixture of cardio and weight training.
Workout Summary

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
Nell
Posted on: Sat, 06/18/2022 - 18:50

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!

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Roger
Posted on: Tue, 06/21/2022 - 08:43

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.

Eric Gagnon
Posted on: Tue, 06/14/2022 - 07:56

So just to clarify we do the same exercises and rep schemes for all 12 weeks?

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Roger
Posted on: Wed, 06/15/2022 - 09:16

Yes, Eric. That is correct.

Nick
Posted on: Thu, 04/21/2022 - 07:45

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?

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Roger
Posted on: Thu, 04/28/2022 - 21:30

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?

RJ Pick
Posted on: Tue, 02/01/2022 - 08:25

I work out in the mornings. Should I do the cardio after my workout in the AM or before?

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Roger
Posted on: Wed, 02/02/2022 - 18:57

Go with cardio after the AM workout, RJ!

Jose
Posted on: Fri, 01/14/2022 - 09:42

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

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Roger
Posted on: Mon, 01/17/2022 - 17:37

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!

Tolga
Posted on: Wed, 12/22/2021 - 03:17

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

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Roger
Posted on: Wed, 12/22/2021 - 14:33

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.

John Gutierrez
Posted on: Tue, 08/10/2021 - 11:14

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?

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Marina
Posted on: Tue, 08/10/2021 - 12:05

John -

Definitely a good option but ultimately depends on your goals. You'll want to knock it out after your weightlifting session.

Lee Lewis
Posted on: Tue, 07/06/2021 - 11:20

Hi is this plan any good for building general mass and muscle??or do you have any plans for that??

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Abigail
Posted on: Wed, 07/07/2021 - 09:57

Hey Lee - yes, this program will help build muscle mass.

Ahmad
Posted on: Tue, 04/20/2021 - 07:50

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!

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Abigail
Posted on: Tue, 04/20/2021 - 12:57

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.

paul
Posted on: Tue, 04/20/2021 - 04:13

HI Doug

there is typo, Wednesday and Thursday is showing as chest
Thursday you have listed back workout, header shows chest

regards
paul

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

so a total of 2 hours cardio?

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Abigail
Posted on: Tue, 10/20/2020 - 09:12

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.

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

would this workout increase performance also such as speed?

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Abigail
Posted on: Tue, 10/06/2020 - 09:22

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

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

like help increase stemena

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Abigail
Posted on: Tue, 10/13/2020 - 09:13

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

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

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

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

Hey Nahoa

You'll be increasing the weight each set.

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

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

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!

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

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

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

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.

Logan
Posted on: Thu, 04/29/2021 - 09:22

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.

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

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

Hi Mike,

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

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

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

Hi Kristy,

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

Hope this helps!

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

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?

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

Uncle lary is gonna do abs for me on Sundays

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

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

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

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

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

Hi Sukesh,

Sure, that should be fine.

Hope this helps!

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

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

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!

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

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,

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

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.

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

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

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

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

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

Set to set weight increase are decrease
Plz tel

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

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

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

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