Free personalized workout plan

Drop 5 for Big Mass Program

By Steve Shaw

Experience
Intermediate (2-3 years)
Time
63 minutes/day | 4 days/week | 3 weeks
Good for
Build Muscle
Equipment
2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Bodyweight, Crossover Cable Machine, EZ Bar, Flat Bench, Incline Bench, Leg Extension Machine, Lying Leg Curl Machine, Machine, Pull up bar, Squat Rack
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 4 day workouts split uses a "drop 5" protocol to stimulate your muscles for building muscle mass. For exercises following the drop 5 protocol, you complete as many reps as possible using a different percentage of your 1RM each set. The percentages break down as follows:

  • Set 1 - 75% 1RM
  • Set 2- 70% 1RM
  • Set 3 - 65% 1RM
  • Set 4 - 60% 1RM

After 1 week, increase each percentage by 5%, so by week 2 you start with 80% 1RM, and by week 3 you start with 85% 1RM. After 3 weeks, start back at 75% to start. If you want to add weight as you go, do so when you can perform 10 reps or more of your first set (75% 1RM) on week 1, 8 reps or more on your first set (80% 1RM) on week 2, or 5 reps or more on your first set (85% 1RM) on week 3. With the "drop 5" strategy accompanied by accessory lifts, this workout plan will surely be enough to stimulate your muscles and maximize your muscle mass.

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Monday - Lower A

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Drop 5 Protocol: 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.

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, AMAP reps, (rest 60s)
Drop 5 Protocol: 75% x AMAP, 70% x AMAP, 65% x AMAP, 60% x AMAP
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 sets, 15 - 20 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 12 - 15 reps, (rest 60s)
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Seated Calf Raise Machine
4 sets, 12 - 20 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
4 sets, 60s, (rest 60s)
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Tuesday - Upper A

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, AMAP reps, (rest 60s)
Drop 5 Protocol: 75% x AMAP, 70% x AMAP, 65% x AMAP, 60% x AMAP
Show Alternative Exercises
Barbell Upright Row
4 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
4 sets, 8 - 12 reps, (rest 60s)
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Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
4 sets, 8 - 12 reps, (rest 60s)
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EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Thursday - Lower B

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, AMAP reps, (rest 60s)
Drop 5 Protocol: 75% x AMAP, 70% x AMAP, 65% x AMAP, 60% x AMAP
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 6 - 10 reps, (rest 60s)
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Sled 45 Degree Calf Press
4 sets, 15 - 20 reps, (rest 60s)
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Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
4 sets, 15 - 20 reps, (rest 60s)
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Friday - Upper B

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Standing Barbell Military Press (AKA Overhead Press)
4 sets, AMAP reps, (rest 60s)
Drop 5 Cycle: 75% x AMAP, 70% x AMAP, 65% x AMAP, 60% x AMAP
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 - 12 reps, (rest 60s)
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 10 - 12 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 10 - 15 reps, (rest 60s)
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Seated Alternating Dumbbell Biceps Curl
4 sets, 10 - 12 reps, (rest 60s)
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Date Created: 4/13/2018, EDT


Last Updated: 5/29/2021, EDT

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