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MainGoal: BuildMuscle
WorkoutType: Split
TrainingLevel: Intermediate
DaysPerWeek: 5
EquipmentRequired: Barbell,Bodyweight,Cables,Dumbbells,
Machines
TargetGender: Male&Female
Author: DougLawrenson(/authors/doug
lawrenson.html)
Recommended
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workout:
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2. BCAAPowder(/expert
guides/bcaas)
3. EssentialFats(EFAs)
(/store/category/oils
efas/efas.html)
4. GreenTeaExtract
(/store/category/antioxidants/green
tea.html)
Doug's 5 Day High Definition Routine
This5dayroutineisdesignedtoretainmusclemasswhilestrippingfat!It'samixture
ofcardioandweighttraining.
Workout Summary
Workout Description
Doug's5dayhighdefinitionroutineisdesignedtoincreasemuscledefinitionandburnbodyfat.Athorough
cardiowarmupatstartofeachday,stretchesandcardiocooldownattheendofthetrainingsession.
Workoutnotes:
2Warmupsetstobecompletedon1stexerciseperbodypart.1stwarmupsetataverylightweight,
2ndwarmupsetatapproxweighttobeusedinworkingset.
Cardioislowintensityforuptoanhourtwiceperday;Firstthinginthemorningbeforebreakfastand
eveningtime,atleast2hrsbeforebedtime.
Abdominalsareperformedaftereachtrainingsession
30Secondsrestbetweensets
AbdominalExercises:
Asstatedabove,inthisworkoutyoushouldtrainyourabsattheendofeachsession.Usetheseexercises:
1. DeclineCrunches(/exercises/declinesitup.html)4setsof2025reps
2. HangingLegRaises(/exercises/hanginglegraise.html)4setsof2025reps
3. TwistingCrunches(/exercises/twistingfloorcrunch.html)4setsof2025reps
Daily Workout Schedule:
MondayArms
Biceps
Exercise Sets Reps
BarbellCurl(/exercises/standingbarbellcurl.html) 4 20,15,12,10
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& Stay Motivated!
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HOME(/)WORKOUTS(/WORKOUTS/MAIN.HTML)FATLOSS(/WORKOUTS/TONE.HTML)DOUG'S5DAYHIGHDEFINITIONROUTINE
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DumbbellCurl(/exercises/standingdumbbell
curl.html)
3 15,12,10
ConcentrationCurl(/exercises/concentrationcur.html) 3 15,12,10
Triceps
Exercise Sets Reps
LyingTricepExtension(/exercises/lyingtricep
extension.html)
4 15,12,10,10
RopePushdown(/exercises/ropetricep
extension.html)
3 15,12,10
DumbbellExtension(/exercises/onearmdumbbell
extension.html)
3 15,12,10
TuesdayLegs
Quads,HamstringsandGlutes
Exercise Sets Reps
Squats(/exercises/squat.html) 4 20,15,12,10
LegPress(/exercises/45degreelegpress.html) 3 15,12,10
LegExtension(/exercises/legextension.html) 3 20,15,12
LegCurl(/exercises/legcurl.html) 4 20,15,12,10
StraightLegDeadlifts(/exercises/stifflegdeadliftaka
romaniandeadlift.html)
3 15,12,10
Calves
Exercise Sets Reps
SeatedCalfRaise(/exercises/seatedcalfraise.html) 3 15,12,10
StandingCalfRaise(/exercises/standingcalf
raise.html)
3 20,15,12
WednesdayChest
Chest
Exercise Sets Reps
InclineDumbbellPress(/exercises/inclinedumbbell
benchpress.html)
4 15,12,12,10
FlatDumbbellPress(/exercises/dumbbellbench
press.html)
3 15,12,10
DeclineDumbbellPress(/exercises/declinedumbbell
benchpress.html)
3 15,12,10
CableCrossovers(/exercises/cablecrossovers.html) 2 12
InclineFlys(/exercises/inclinedumbbellflys.html) 2 12
Thursdayback
Back
Exercise Sets Reps
SmithMachineBarbellRow(/exercises/smith
machinebentoverrow.html)
4 15,12,10,10
BentOverDumbbellRows(/exercises/bentover
dumbbellrow.html)
3 15,12,10
WideGripPulldown(/exercises/latpulldown.html) 3 15,12,10
SeatedRowing(/exercises/seatedrow.html) 3 15,12,10
HyperExtension(/exercises/hyperextension.html) 4 15,12,10,10
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C4 Extreme
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ExplosivePreWorkout
IntensifierWithNO3
Technology!
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Bio-Gro: Buy 2 Get 1
FREE (/store/bio-
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Providing"FertilizerforYour
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Comments (1,660)
Addacomment
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doug

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5
day
high
definition
routine.html?
rate=FvMSL5
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doug

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FridayShoulders
Shoulders
Exercise Sets Reps
DumbbellPress(/exercises/seateddumbbell
press.html)
4 15,12,10,10
SideLateralRaises(/exercises/dumbbelllateral
raise.html)
3 15,12,10
DumbbellRearDeltFly(/exercises/dumbbellreverse
fly.html)
3 15,12,10
DumbbellShrugs(/exercises/dumbbellshrugs.html) 3 15,12,10
Saturday&SundayRestDays
Related Workouts
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samehawa
PostedFri,05/21/201001:20
isonedaytrainingenoughforeachmusclegroup?
Ialwaysreadthat2daysaretherightway,.
waitingforyourreply
sameh
Steve
PostedFri,05/21/201008:01
Thekeyispushingforprogressiveresistance.Ifyouaremakingdefinitivegainstraining
twiceperweekusingresistancetraining,thenstickwiththisprogram.
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cuttingroutine.html)
Intensecuttingroutinetoget
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s6daycuttingroutine.html)
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cardio!(/workouts/23doug
smegacuttingroutine.html)
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supershredding
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Slowreptimingformuscle
definition&fatloss!
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cardiocuttingworkout.html)
6DayWeight/CardioCutting
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dayweightcardiocutting
workout.html)
1.6K
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Average:4(706votes)
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ABOUT THE AUTHOR
DougLawrenson(/authors/douglawrenson.html)
Dougisanexcompetitivebodybuilderwithover20
yearsfitnessexperience,specificallydiet&nutrition,
weightmanagementandtrainingtechniques.
ViewallbyDougLawrenson(/authors/doug
lawrenson.html)
reply(/comment/reply/4432/11965)
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doug

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samehawa
PostedFri,05/21/201022:15
Thankyou
Edmar
PostedFri,07/09/201021:39
FirstI'dliketothankyouforsharingthisgreatroutine.Second,Iweight158pounds,
andI'mhavingtroublegettingmyabstoshow,andIgotalittlestubbornbellyfat
that'skeepingmyabsfromcomingout.Wouldthisroutineefficientlyhelp,orshould
Iaddsomethingmorethanjusttheabdominalroutineattheendofeachsessionas
thisroutinedescribes?
Steve
PostedSun,07/11/201007:25
HiEdmar,
Seeingyourabsisprimarilyaboutdiet.Hisisagoodarticletoreadonthetopic:
http://www.muscleandstrength.com/articles/thegreatabsmistakecrunches...
(http://www.muscleandstrength.com/articles/thegreatabsmistakecrunches
situpsstillnoabs.html)
justin
PostedTue,04/02/201317:25
tryalittlebitofcardiolikejogandsprints
Omair
PostedMon,09/20/201005:42
HiSteve,
Myquestionisrelatedtothecardiosessions..nowyousaytwotimesperday..once
inthemorningbeforebreakfastandonceagainafteryourworkout..BUT2hours
beforebedtime..nowisthatnecessary?BecauseIusuallyworkoutat4pmsocantI
docardioafterthatordoIhavetodoit2hoursbeforeIhitthebed..Thanks
Mike
PostedTue,09/28/201014:30
doestheworkoutcountinthe2hours?Iamdoing
http://www.muscleandstrength.com/workouts/23dougsmegacuttingroutin...
(http://www.muscleandstrength.com/workouts/23dougsmegacutting
routine.html)AtthemomentandIreallylikeit,butIwanttochangeitupfor68
weeks.thiscallsforcardiobutnotasmuch,Ialsotakeonly30to45seconds
betweensets.ItrytogetmyheartrateupandstayupuntilIfinish.whenIdo
Abs,Itakenorest,Ido100cablecrunchesthen30sidecrunchesandmove
intotheLegraisesfor3setssupersetstylewithnorest.
IaskbecauseIsimplyonlyhaveanhourandahalfadaytoexercise,any
advice?
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James
PostedMon,10/25/201000:03
Ibelievehemeantdon'tdothecardiolateenoughthatyouwillgotobed2
hoursafter(ATLEAST2hoursbeforebed,meaningpreferablyevenearlier).
Thisismostlikelybecausedoingintensecardiolateatnight"wakes"yourbody
up,soit'shardertofallasleepwithinsuchashorttimeframe.
ali
PostedWed,04/06/201109:32
thanksforsayingthatiwaswonderingifiwastheonly1sufferingfromnot
beingabletosleepnowthatiknowthaticanfinalllysleeplol,cheers
Christopher
PostedWed,03/20/201314:05
Iassumeditmeant"Beforeyougotobed,makesureyouget2hoursof
cardioin."
koko
PostedFri,08/12/201102:56
Iweight75kgandheigth5'6.ForhowlongshouldIstickwiththisworkoutprogram?
BecauseIdntwanttogainsizeanymore.Justwantmymusclestoshowup.
chrisjohnson
PostedFri,11/11/201101:36
OksocheckitoutI'vebeeninprisonforthelastthreeyearsworkingoutalot.My
routinewasthepush/pullItwaschest/trisback/bisshoulders/legsthendayoff.i
figureditgiveeachmusclegroup4daystorestbeforehittingthemagain.Inprison
therewasn'tmuchelstodobutworkoutsoeveryoneishittingitlikeidid.Thiswas
myrutine
CHESTANDTRIS
CHEST
4setsflat6/10reps
4setsdumbellflat8/10reps
4setsincline6/8reps
4setsinclinedumbell8/10reps
4setsdips
4setsfly
TRI'S
4setsclosegripbench6/8reps
4setsskullcrushers8/10reps
4setsbehindtheheadex8/10reps
4setscablepushdowns
4setsofkickouts
BACKANDBI'S
BACK
5setswidepullups
5setsclosegrippullups
5setsreversepullups
5setsmilitarypullups
4setsbentoverrows
4setscablerows
4setschainsaws
4setsTbarrows
BI'S
4setscurls
4setsreverscurls
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4setshammercurls
4inclinecurls
4setsalteraitedcurls
SHOULDERSANDLEG
WELLYOUGETTHEPOINT
doyouthinkiwaswayoverdoinitandifsowhatcanidodiffrent?iliketoworkout
hardandidontmindspendingtimeinthegymsowhatworkoutwouldbethebest
forgettinbig.ThatswhatiwantandIamdedicatedandmotivatedsolongintense
workoutsisnoproblem.Anysuggestions?
Terry
PostedMon,04/30/201203:53
Chris,
Yourworkoutisfinejustremembertomixitupalittlesoyouconfuseyour
muscles.Also,inthewordsofLeeHaney,bodybuildingis80%nutritionsotake
ahardlookatwhatyouareconsumingwhenyouareconsumingitandhow
muchatonetimeandthoughouttheday.Youareworkingouthardbutareyou
feedingthosemusclesandthatincludessuppliments.Glutamineisoneofthose
thatshouldnotbeoverlooked.Goodluck!
Keith
PostedSat,08/11/201204:02
Ialwayswonderwhypeoplearesocrazyaboutsupplementingglutamine.It
isthemostabundantaminoacidinthehumanbody.Mostwhey
supplementscontain35g,andthereisnoneedformorethanthat.Ifyou
aregoingtofocusonanaminoaciditwouldbewisetoinvestinalittleextra
leucine,asthisaminoacidhasbeenshowntobethekeyoneformaintaing
apositiveproteinbalance.
James
PostedWed,09/05/201214:44
youmustbehuge
Mona
PostedSun,02/17/201314:02
Hi,Im30with165cmHeight.Ineedtolose20kgin7months.Isthisreallypossible
formetolosethatmuchweightin7monthsusingthe"5dayworkoutroutine"
schedule?anytips?thanks
migal
PostedSun,07/21/201308:53
Caniperformabsworkoutbeforestartingmyworkoutsession.
panch
PostedSat,01/08/201102:23
Cantworkingout1partofyourbodytearyourmuscle?
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Alli
PostedTue,07/05/201121:56
Ifyouweretodoitdayafterday,itcould.Sinceyouarerotatingbetweendifferent
partsofthebodyeveryday,youwillbefine.
Tyler
PostedWed,07/20/201100:51
Anytimeyouworkoutyourmusclesaretearing.Tobuildmuscleyoubodyhasto
firstbreakdowntheoldfibers(asinthetear)andthenitrebuildsstronger.Soifyou
arefeelingextremelysorethenyourmuscleshavebeentorn/workedhardandthey
arebecomingstronger.Asfortheonebodypartroutine...Ihaven'thadaproblem
withitsofar.Althougheveryoneisdifferentsoyeah....GoodLuck
Chris
PostedThu,10/27/201103:41
Whenitcomestothesoreness,itnormallyhappenaroundtheseconddayafter
theworkout.MyquestionisifImamsoretothepointthatitspainfulltoeven
moveshouldIlightenteweightthatImusingforthelifts?Forinstancethebis
andtrisliftsIwassosorethatIcouldntfullyextentorretractmyarmswithout
usingmyotherhandtohelplol.IknowthiscouldbebecauseIhavntliftedina
while,butIjustwantedtoknowifshouldlessentheweightthatimliftingorjust
keepgoingbecausethatmuchpainisnormal.
Jamie
PostedSat,08/17/201319:10
Ihadthesamethinghappentome.Ihurtsobadaftermyfirstroundofthis
workoutIhadtopullmyarmsoutmanually,thepainwassobad.
jordan
PostedSun,07/24/201111:00
Whenyouliftweightsthatisexactlywhatishappening.Themusclefiberstearand
proteinrebuildsitstronger.Actualmuscletearsaresomethingdifferentthough.It
canhappenfromliftingonlyonebodypartbutonlyifyoudon'tlistentoyourbody
andtryandlifttoomuchtoooften.
paydayfriday10
PostedFri,08/05/201123:36
Theotherkeycomponentistofeedyourbodyproteinwithin1/2(proteinisolate
&carbrecovershake)11/2(mealaccordingtodietplanthatemphasizes
extendedprotein&carbreplenishment)hoursafterworkingout.
Ihaven'tliftedweightsinabout4yrsbuthadbeenrunning.Startedthe
aformentionedregimentandIhaveneverfeltbettersinceIwasplayingHS
football.
jacob
PostedSat,02/18/201213:18
youcanpullamusclebuteverytimeyouworkoutyourmusceisrippingwhenu
buildmuscleurmuscleripswhenuworkoutandwhenurestitbuildsbigger
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matt
PostedTue,02/08/201121:29
doeswalkingcountaslowintensitycardio?andifitdoesandyouwalkfor2hoursat
onceinsteadofonceinmorningandonceinevening?saywalking2hoursinafternoon
afterworkout?
Jose
PostedFri,11/25/201121:21
Imsorryididntknowhotopostapropercommentsoimwritinghere.ivegotaquestion.
howlongdyouhavetodothisworkoutbeforeyoustartseeingresults?
kendog
PostedFri,05/04/201203:09
uhavetheweekendtorest
Ken
PostedFri,05/21/201014:08
Greatroutine.
Seeinggreatresultsandnotastired.
Ken
Chris
PostedMon,05/24/201012:38
Justwonderinghowlongyouusethisprogrambeforeyouswitchitup?4weeks?
Steve
PostedTue,05/25/201011:18
Youcouldrunitupto12weeks,orpossiblylonger,dependingonyourgoals.
Joshmoore
PostedThu,06/09/201112:26
3weeks.Butyouswitchitupbydoingtheoppositeofeachworkout.
Likeifyouweredoingdoingbenchpresswiththebar.Youwouldnowdobenchpress
withthedumbbells.
Justfindtheoppositeofeveryworkout.Andifyoucan'tthenfindadifferentworkoutfor
thatmuscle.
michael
PostedMon,05/24/201014:41
IguessI'mnotsurehowthisworks...soyoudoanhrofcardiovascular,thenyour
weights/abs,thencardiovascularcooldownforalittlebit...thencomebacktothegymanddo
anotherhrofjustcardio?IjustwantedtoclarifysoifitrieditoutIwasdoingitright.
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Steve
PostedMon,05/24/201018:07
Doonesessionofcardiofirstthinginthemorning,thenanotherfollowingyourdaily
weighttrainingworkout.
Bob
PostedSat,04/06/201323:31
Doesthecardiomean2hourstotaladay?Or2sessionsequaling2hours.I
generallydoasplit..workoutintheearlyam(5Am)beforeworkthenfollowupwith
1hourofcardioeachdayafterwork.
shanecooper
PostedTue,05/25/201007:45
butwhatifudonthavetimetodocardioiworkoutoftownandtheonlytimeihaveto
workoutiswhenigetoffintheeveningandisthisroutineagoodworktodoforacouple
monthsor3or4?andsumtimesiworkatnightandhavetoskipadaysoifimissed
tuesdaysworkoutcanipushtuestowedsday?andthenduefridaysonsaturday?
Steve
PostedTue,05/25/201008:08
Isuggestfindingaroutinethatworkswithyourschedule.Thekeytoachievingresults
liesinpersistenteffort,soifthisroutinedoesn'tfityourschedule,Iwouldfindasplitthat
does.Youcanreallycutonjustaboutanyliftingroutinewiththerightdiet.
shanecooper
PostedTue,05/25/201017:00
imeanihavetimetorunintheafternoonatworkitsjustsumetimesihavetoworkreallate
anditshardtofindagymthatsopen24/7
Steve
PostedTue,05/25/201017:52
What'syourcityandstate?
SteveG
PostedTue,05/25/201021:45
I'mgoingtotrythisroutinebutcardioisoutofthequestionfornow.Firstofalliwork2jobs
startat7A.M.anddonotgethomeuntilMidnightsoofcourseihavetoworkoutathome
whereIdonthavetheequipmentthatisinagymbuthavedumbbellsandelasticbandsand
abenchiguesssomethingisbetterthennothing,Plusifigurewiththerightdietand
workingoutyoucanstillcutupplustheolderyouaretheharderitisiwillbe50attheendof
theyear.Sobeingthati'mpressedfortimedoyouthinkthisisagoodworkoutforme
Steve
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PostedWed,05/26/201009:50
Youbet!Thisisasolidworkout.Adaptittoyourneedsandschedule,anddon'tbeafraid
tomakeminorchanges.
JordanSiegel
PostedTue,05/25/201022:28
IhavebeenutilizingtheresistancetrainingoftheTower200fromBodyByJake,andithas
workedgreat,howeverIamlookingformoredefinition.Inthisprogram,howlongshould
cardiobeperformedinthemorning?Andthenhowlongatnight?Andwhatdoeshemean
bylowintensitycardio?
Steve
PostedWed,05/26/201009:35
Lowintensitycardioisperformedwithyourheartratearound70%ofmaximum.High
intensitycardioisperformwithahigherheartrate,andinvolvesactivitiesthat"goallout"
likesprintingorbikeatamaximalpace.
"Cardioislowintensityforuptoanhourtwiceperday;Firstthinginthemorningbefore
breakfastandeveningtime,atleast2hrsbeforebedtime."
SteveG
PostedWed,05/26/201019:20
MyotherquestionisbeingthaticannotdolegsatthistimeIsitoktodotheroutinethisway
MondayarmsTuesdayChestoffWed;ThursdauBackandFridayShoulders.Ifnotgive
meanotherwayofdoingtheroutinethanks
Steve
PostedThu,05/27/201009:53
Youwouldn'twanttoworkarmsthedaybeforechest.Tricepsareheavilyinvolvedwith
mostchestmovementsandyouwanttricepsfreshonchestday.
MayIaskwhyyoucan'tworklegs?
Hobbz
PostedWed,05/26/201023:21
Thissiaawesomeroutine
SteveG
PostedThu,05/27/201012:27
IcantdolegsbecauseIhaveaninjurytomyleftleg.Ihaveaslighttearinmycalf.Plusitis
sohardtodolegsathomewhenallyoureallyhavearedumbbellsiknowicandosquats
andlungesbutthatisreallyaboutit.Sohowshouldidothisroutinewithlegsoutofthe
routinefornow.wouldyoudochest'Monday'backonTuesdayWedoffandShoulderson
thursdayandArmsonFriday?Anysuggestionswouldbeappreciated.Thanks
Steve
PostedThu,05/27/201012:52
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Iwoulddosomethinglikethis:
MondayChest+Tricpes
TuesdayOFF
WednesdayBack+Biceps
ThursdayOFF
FridayShoulders+Abs
Haytam
PostedWed,03/20/201310:14
Nolegs??Andyouexpecttogetbigger\stronger?
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