Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration9 weeks
- Days Per Week4
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Editor's note: Workout at home? Try the Drop 5 home workout split.
I love to design new and interesting lifting approaches. Good ideas come and go, but when a rock solid idea comes my way I rush to the computer to flesh out the program. Drop 5 is one such program.
Last weekend an idea formed in my head. I started thinking about a 3 week muscle building cycle based on micro-periodization. Each week a trainee would increase intensity (weight) while dropping the reps slightly, making sure to maximize each set for more optimal muscle growth.
During week one lifters focus on moderate weight and a great average number of reps. By week three training is heavier with fewer reps per set. Nothing new, right? True, but I hope you find the twist on this style of programming interesting.
Each week you will perform a Drop 5 sequence for the following exercises:
- Squats
- Deadlifts
- Bench Press
- Military Press
Each set you perform for these lifts will be performed for as many reps as possible. Don't push each sets to failure, but rather stop when either your form starts to slip, or when you feel like you will be unable to complete the next rep.
The focus of the Drop 5 sets is on progression. You will try to improve your reps each week, eventually adding weight to each set. These small rep and weight increases will add up quickly. You will improve your muscle mass and get stronger.
Here is how the 3 week Drop 5 cycle shakes out for the 4 primary exercises.
- Week 1 - 75% x AMAP, 70% x AMAP, 65% x AMAP, 60% x AMAP
- Week 2 - 80% x AMAP, 75% x AMAP, 70% x AMAP, 65% x AMAP
- Week 3 - 85% x AMAP, 80% x AMAP, 75% x AMAP, 70% x AMAP
*AMAP = as many reps as possible per set.
Starting Weight. When you initially start the Drop 5 program, base percentages upon your current one rep max. Add 5 pounds to the bar when your heaviest set for that week reaches the following number of reps:
- Week 1 - Add 5 pounds the next time you perform this week when you are able to perform 10 reps (or more) on your 75% set.
- Week 2 - Add 5 pounds the next time you perform this week when you are able to perform 8 reps (or more) on your 80% set.
- Week 3 - Add 5 pounds the next time you perform this week when you are able to perform 5 reps (or more) on your 85% set.
How to "Drop 5". After adding weight to your top set, simply "drop 5%" weight for your next set. So your next set would be 5% fewer pounds than your heavy set, your third set 10% lighter, and your final set 15% lighter.
Drop 5 Bench Press Example
Let's say your current bench press max is 200 pounds. Your first 3 week cycle would look like this:
- Week 1 - 150lbs x AMAP, 140lbs x AMAP, 130lbs x AMAP, 120lbs x AMAP
- Week 2 - 160lbs x AMAP, 150lbs x AMAP, 140lbs x AMAP, 130lbs x AMAP
- Week 3 - 170lbs x AMAP, 160lbs x AMAP, 150lbs x AMAP, 140lbs x AMAP
So you hit the gym, and your first 3 benching sessions go as follows:
- Week 1 - 150lbs x 8 reps, 140lbs x 10 reps, 130lbs x 12 reps, 120lbs x 15 reps
- Week 2 - 160lbs x 7 reps, 150lbs x 9 reps, 140lbs x 10 reps, 130lbs x 13 reps
- Week 3 - 170lbs x 6 reps, 160lbs x 7 reps, 150lbs x 9 reps, 140lbs x 11 reps
Week One Assessment. During week one you were unable to perform 10 or more reps with your heaviest set, so you will NOT add weight to this training day during week 4.
Week Two Assessment. During week two you were unable to perform 8 or more reps with your heaviest set, so you will NOT add weight to this training day during week 5.
Week Three Assessment. During week three you WERE able to perform 5 or more reps with your heaviest set, so you WILL add weight to this training day during week 6.
You starting (heavy) sets for your next cycle will be:
- Week 4 - 150lbs x AMAP
- Week 5 - 160lbs x AMAP
- Week 6 - 175lbs x AMAP
Drop 5 Four Day Upper Lower Workout Split
This is a 4 day training program for lifters looking to build muscle. Here is a sample schedule:
- Monday - Lower Body A
- Tuesday - Upper Body A
- Thursday - Lower Body B
- Friday - Upper Body B
| Monday | ||
|---|---|---|
| Lower Body A | ||
| Exercise | Sets | Reps |
| Deadlifts - Drop 5 Cycle | 4 | |
| Leg Press | 4 | 15-20 |
| Leg Curls | 4 | 12-15 |
| Seated Calf Raise | 4 | 12-20 |
| Planks | 4 | 60 sec |
| Tuesday | ||
|---|---|---|
| Upper Body A | ||
| Exercise | Sets | Reps |
| Bench Press - Drop 5 Cycle | 4 | |
| Upright Rows or Seated Arnold Press | 4 | AMAP |
| Pull Ups or Inverted Rows | 4 | 8-12 |
| Close Grip Bench Press | 4 | 8-12 |
| EZ Bar Curls | 4 | 10-12 |
| Thursday | ||
|---|---|---|
| Lower Body B | ||
| Exercise | Sets | Reps |
| Squats - Drop 5 Cycle | 4 | |
| Leg Extensions | 4 | 12-15 |
| Stiff Leg Deadlifts | 4 | 6-10 |
| Leg Press Calf Raise | 4 | 15-20 |
| Cable Crunch | 4 | 15-20 |
| Friday | ||
|---|---|---|
| Upper Body B | ||
| Exercise | Sets | Reps |
| Military Press - Drop 5 Cycle | ||
| Barbell Row | 4 | 8-12 |
| Incline Dumbbell Bench Press | 4 | 10-12 |
| Skullcrushers or Cable Tricep Extensions | 4 | 10-15 |
| Seated Alternating Dumbbell Curls | 4 | 10-12 |
Workout FAQ
When should I deload?
Listen to your body. There is no need to randomly deload every 4th week. If you start to feel beat up or fatigued take an off week or deload week after the end of your next 3 week cycle.
Even if you don't feel beat up, consider taking a light week after 9-12 weeks just to do something fun, refresh your motivation and heal up a bit.
Can I swap exercise "X" for exercise "Y"?
Yes, as long as it's a similar exercise variation. For example, you could use dumbbell rows instead or barbell rows, or standing curls instead of seated curls.
Can I add in traps, forearm or whatever work?
You can, but don't go overboard. This program is well rounded as it stands.
55 Comments
You only say what weight to use in the drop 5 exercises... So, How much weight should I use in the other exercises ?
Use weights that allow you to reach failure with the specified rep range.
Do i calculate my 1RM and do this workout on the same day?
Hi Steve,
Can I sub step ups or lunges for leg ext? Fitball hamstring curls for leg curls?
And seated calf raise with a bb resting on quads just above my knees for the leg press calf exercise?
Just did your ten week muscle and mass build program which I really enjoyed!
Looks like a solid system Steve. I'm starting Monday , ill keep you up to date on my Gainz.
The program doesnt say how many sets of Military Press should be done. Is it 4 like all other big excercises? or should i just do the drop set once?
I'm pretty excited to try this routine! Can you explain to me why on the Drop 5 Cycle you start with the heavier weight first. Rather than warming up with lower weight? I don't get that.
You warm up prior to the first working set.
If your first work set is 150 lbs I would start with just the bar for 10 reps,95 lbs for 5 ,120 x 3 these are not meant to be hard. Just easing up to work sets.
Hi Sr .I have an ambition.make a good muscle.pls help me sr
Can we switch between workout A and B like doing B on Monday ? Plus the other exercices how are we supposed to choose the weights ?
can we switch workout A with B on Tuesday ?
I'm not sure how this drop set works? Do you start low at your first set add more weight every set then at your fifth set then do you do a drop set from there working your way back down?
Question
If I get sometimes three days a week and sometimes four
It is a good program for me?
Hi,
Should / can you substitute the core exercises? Please give me an example of lets say an alternative to Mondays "dead-lift" or Tuesdays "bench press".
Just wonderingWhy do you focus more on other body parts on days that don't go with the primary workout? For example along of lays and back on chest day. And legs on back
Just finished a 16 week ab program and going to start your program on this monday. I lost 9 1/2 kgs and about 2 inches from my stomach, I'm very happy with it all as i now have ab's that i have never had in my life. So im hoping to get the body i want after this.
Hi Steve,
Ive been wondering, Ive been weightlifting for 1 year and 2 months, I noticed that this article states that its designed for intermediate lifters and another one thats just been posted which is the 4 workouts for bigger pecs, so my question is am I ready to put these into work? Or should I stick to those articles that state are for beginners?
If you know how to eat and train to build muscle regardless of training system used then you can use this program. If you are still unsure about diet and progressive resistance then I would wait a bit.
Hey Steve,
Question regarding the bench press exercise. I myself find that not only do I not feel a significant stimulation in my pectorals doing a flat barbell press when compared to decline/incline or flat dumbbell press, often with weight I feel a very minor pain in my elbows/shoulder. My question is would you feel this workout would be as effective subbing in an incline/decline barbell vs. the traditional flat barbell press, and if not what are your suggestions for exercises suitable to sub in?
Thanks!
I would choose inclines. Declines tend to sway some of the focus over to triceps. Inclines would be a good swap.
Hi
my age is 21 bt i m underweight (50kgs)
do i hve to take supplement(mass gainers) with ma work out??
if so pls suggest me one mass gainer without harmful effects..pls
The first thing you need is a solid eating plan. Check out my guide on how to gain weight and let me know if you have any questions:
https://www.muscleandstrength.com/expert-guides/weight-gain
A weight gainer and or whey protein might be a good idea if you are struggling to take in enough protein or calories.
This looks grest but... i cant understand any of it. Right over my head
Hi Steve. This workout looks very intriguing. I've been training for about 7 months, just been having fun with it, creating my own routines by using the book "Getting Stronger" by Bill Pearl. Now, I'm beginning to get more serious, and feel that this workout would be a good place to start. Due to my lack of experience, I'm inclined to ask about the sets not dictated by the drop 5 weight increments. What should I focus on for weight? Should I target a single weight that will allow me to complete the set rep amounts, or do those follow a different/lighter amount of weight that wouldn't push me to "positive muscle failure" aka "end of set"?
You want to maximize each of these sets. My advice is to push for as many reps as possible, stopping shy of failure. When you can get up to 11-12 reps per set, then add weight.
Hi Steve,
I’m an intermediate lifter who has been stuck making gains. For the workouts such as barbell row, 4 sets of 8-12, is there any % weight you should shoot for, or just a weight you can do 4 sets of 8-12? I'm hoping this program will blast my plateua. Thanks!
You want each set pushed for as many reps as possible, stopping shy of failure. When you can get up to 11-12 reps per set, then add weight.
Hi Steve, I'm liking the look of this split. I'm really wanting to bring up my traps. Could I add something like power shrugs on upper body A and maybe barbell or dumbbell shrugs on upper body B? Or do you have a suggestion? Thank you!
I sometimes add shrugs right after deadlifts. You could do that or add them on upper body days.
what is the best suppliment for new bodybuilders for preworkout and after workout sir.plz
There are a lot of quality pre-workouts. You can check out the bestsellers and read reviews here:
https://www.muscleandstrength.com/store/category/pre-workout.html
Love this idea and would love to try this.... any suggestions for us that don't have machines... just free-weights (powerrack, barbell, dumbbells, curlbar, etc..)
I am going to put together a home gym variation.
Hi Steve,
Possible for a female to gain from this? obviously not lifting as heavey as a male
Absolutely, just keep focusing on progression of weight.
Excited to start this, rest periods between sets?
Steve,
Thanks again for another great article. My question is does the drop 5 set count as the four sets or are you repeating it four times? What should be the rest period while dropping the weight?
You do 4 sets per big exercise, per training day.
Yes I understand that, but is the drop 5 considered to be all 4 sets?
Hi Steve,
Quick question, what is your suggestion for rest btwn sets?
Thanks
I'm starting this program today, current stats 157Ib male, I have been lifting for two years.
Good luck!
Just little update
Im still sticking to the program, and im enjoying it to the max.
All my main lefts have increased (my heaviest sets) along the period of the program, progressing my militiry seem to to be the slowest.
Im thinking to add hanging leg raises to target my lower abs, and streanghing my core.
Thanks again for the awesome program.
Great workout article. What are your recommendations for rest periods? Also, will this workout be good for Strongman training?
This will be a good base for strongman training. At some point you should add a strongman event day.
Rest periods I keep them natural. Wait until you feel 100% physically and mentally ready for the next set.
Hey Steve!
Thanks for all your info Steve, I appreciate your articles and experience! I think I'm gonna run this routine after my current one ends.
I have been lifting for about a year and a half, making good progress, but my pecs are lagging. I have corrected my form for the bench press and finally I have been seeing better pec development. However, I've been at a calorie surplus for around six months and I'm going to need to start shedding the fat in a few weeks to get ready for summer.
My question is: Can I continue to develope my chest by eating a surplus on chest day and the day after and then going into a defecit the rest of the week? Any experience with this?
Thanks Steve!
Thank you Rob.
I would not recommend only eating in a surplus on chest day. The body is recovering and repairing for several days after that.
How could you twist this for a home workout? I only have 170 lbs. Total but adjustable dumbells.
How could you twist this for a home workout?
Hi Zach,
I'll make a home workout variation in the very near future.
UPDATE: here it is:
https://www.muscleandstrength.com/workouts/drop-5-home-workout-4-day-plan