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


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?

M&S Team Badge
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

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

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

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

M&S Team Badge
Posted on: Fri, 01/19/2018 - 11:42

Hi Sukesh,

Sure, that should be fine.

Hope this helps!

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?

M&S Team Badge
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'


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?

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

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

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

Set to set weight increase are decrease
Plz tel

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

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

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

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

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

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.

M&S Team Badge
Posted on: Mon, 02/22/2016 - 10:17

They're in addition to the sets listed.

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

Great. Thank you for the quick reply.

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

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

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

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.

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

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.

Posted on: Thu, 10/14/2021 - 11:35

You can use this workout plan if you are a beginner, just use light weight and less reps. Gradually increase as time goes by, but take your time.

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

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..

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

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.

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

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?

M&S Team Badge
Posted on: Mon, 07/20/2015 - 09:33

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.)

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

which supplements can i use with this program?

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