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


Posted on: Tue, 08/08/2023 - 23:46

Hi team,
A quick question!! Can I change the order of the exercises? The gym that i go to is always crowded so sometimes the machines are not available and I don’t wanna wait.

M&S Team Badge
Posted on: Tue, 08/22/2023 - 21:20

I understand that completely, JT. Keep in mind your strength may be affected by doing some exercises later because you'll be pre-exhausted, but you can do the changes if you like. As long as you're consistent, that is what matters most. Thanks for reading M&S!

Posted on: Sun, 07/23/2023 - 15:59

I have just completed this program and am now taking a 1 week break from working out to give my body some rest and to recover from some continuously sore body parts. This workout has gone great. I really got into the dumbbell use and feel and I ended up adding at least one other exercise each day of the workout. I have definitely added some lean muscle mass and definition is starting to show all over. I would do 30 minutes on the treadmill at a steady pace after each workout. My diet was clean for the most part and I lost fat and seemed to gain muscle which is hard to do. I am thinking about doing another cycle with this program because I still have some stubborn love handles that I can’t seem to get rid of. Any suggestions as to if this is the right choice to continue with this program or should I look at another to change things up. I am 6ft 2 and now weigh 224 lbs, down from 238 when I started. I would like to add a little bit more muscle but get rid of this fat around the waist and side belly. I am just wondering if I am counteracting myself in the gym by going so all out in my workouts with high intensity, but I don’t eat but twice maybe 3 meals a day with 2 protein shakes in between. Just trying to figure out the right path for my goals and don’t want to work against myself. Thanks for the great workout.

M&S Team Badge
Posted on: Fri, 07/28/2023 - 10:31

Glad it has worked for you, Davy. If you feel good with it, keep going until your progress stalls. If it ain't broke, don't fix it. I see no issues with the diet, either. Just make sure the protein is high.

Posted on: Tue, 06/27/2023 - 11:16

When it comes to raising weight per set, where should I start at during my first set? Currently I can curl 30lbs, do I start there and go higher, or do I end my last set at 30lbs?

M&S Team Badge
Posted on: Wed, 06/28/2023 - 07:49

If 30 is the top end, then start with 15 or 20 and work up.

Posted on: Sun, 05/28/2023 - 18:30

Hey Gang, I’m starting this workout in June. I’m super stoked. It’s making me do all the things I hate to do in the gym! Cardio, abs everyday, and short rest periods(absolute killer). I’ve taken a couple of weeks to fine tune the workout to my schedule and equipment and the workout has been very humbling.
Just wanted to get a seal of approval on my plan of attack and make sure I didn’t make a mess of the workout. I have a home gym and work out first thing in the morning. I normally do a pre-workout shake consisting of coffee and protein. Should I skip this or add anything?

-Going to hit the weights first after a warmup(usually jumping jacks) and a good stretch then follow up the workout with a cardio session right after.

The plan of attack for cardio is to rotate: Walking/Mow the lawn, Jump rope, Punching bag, and Jumping jacks.
Gonna be real with myself and say that a second session of cardio in the evening aint gonna happen. Though I am trying to get the wife on board for some more bedroom cardio during the week! Should I do more intense cardio after my workout or a longer session to compensate?

-Replacement exercises.
Monday: Only changed CONCENTRATION CURLS to EZ-BAR SPIDER CURLS cause I’m just sick of concentration curls. Would you recommend something else? I was thinking of switching to incline db curls once my new db handles arrive.

Tuesday: No leg press or extension machine. Switched LEG PRESS to BULGARIAN SPLIT SQUATs and STANDING LEG EXTENSION instead of seated as I do have a pulley system. Might try SISSY SQUATS as well but the standing extensions burn real good so far!

Wednesday: No pully system for fly movements BUT I did secure some calisthenic rings so I switched CABLE CROSSOVER to CALISTHENIC CHEST FLY. I also do not have a decline bench. I’m trying to do chest dips but it doesn’t feel great at this rep range. I’m already using two of my resistance bands. Anything else you can recommend?

Thursday: Only switched HYPER EXTENSION to DEALIFTs. Don’t feel comfortable doing good mornings.

Friday: Only added cable upright rows to the workout before the shrugs. That cool or overdoing it?

-Cheers, all!

M&S Team Badge
Posted on: Tue, 05/30/2023 - 20:45

Cheers and best of luck, Walter! Do cardio as best as you can. Don't force anything yet.

Other adjustments look ok. No other additions based on what you said. Keep us posted, and thanks for reading M&S!

Posted on: Mon, 08/29/2022 - 01:38

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?

M&S Team Badge
Posted on: Mon, 08/29/2022 - 08:27

Yoga, walking, bodyweight exercises at a moderate pace, or using a cardio machine at a steady state speed would all serve you well, JT.

Paul Filipoiu
Posted on: Mon, 08/22/2022 - 05:09

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.

M&S Team Badge
Posted on: Mon, 08/22/2022 - 07:17

Hi, Paul. Thanks for reading M&S! It should be fine for you to add one. What do you have in mind?

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!

M&S Team Badge
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?

M&S Team Badge
Posted on: Wed, 06/15/2022 - 09:16

Yes, Eric. That is correct.

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?

M&S Team Badge
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?

M&S Team Badge
Posted on: Wed, 02/02/2022 - 18:57

Go with cardio after the AM workout, RJ!

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

M&S Team Badge
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!

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

M&S Team Badge
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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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??

M&S Team Badge
Posted on: Wed, 07/07/2021 - 09:57

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

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!

M&S Team Badge
Posted on: Tue, 04/20/2021 - 12:57

Hey Ahmad - check out this one: You can make it a "shredding" routine by adding in additional cardio and eating in a caloric deficit.

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


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

so a total of 2 hours cardio?

M&S Team Badge
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.

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

would this workout increase performance also such as speed?

M&S Team Badge
Posted on: Tue, 10/06/2020 - 09:22

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

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

like help increase stemena

M&S Team Badge
Posted on: Tue, 10/13/2020 - 09:13

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

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

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

M&S Team Badge
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?

M&S Team Badge
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.

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.

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

Is the first set weight supposed to be the rep max for that Barbell Curl 20RM for the first set and then that same weight for the remaining sets?


M&S Team Badge
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.

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?

M&S Team Badge
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!

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

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?

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

Uncle lary is gonna do abs for me on Sundays