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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
1. Barbell Deadlift
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
2. 45 Degree Leg Press
4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3. Lying Leg Curls
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
4. Seated Calf Raise Machine
4 sets, 12 - 20 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
5. Plank
4 sets, 60s, (rest 60s)
Show Alternative Exercises

Tuesday - Upper A

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
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▶
2. Barbell Upright Row
4 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
3. Wide-Grip Pullup
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
4. Barbell Close-Grip Bench Press
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
5. EZ-Bar Curl
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Thursday - Lower B

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
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
2. Leg Extensions
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3. Stiff-Legged Barbell Deadlift
4 sets, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Sled 45 Degree Calf Press▶
4. Sled 45 Degree Calf Press
4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
5. Kneeling Cable Crunch
4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises

Friday - Upper B

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Standing Barbell Military Press (AKA Overhead Press)▶
1. 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
2. Bent Over Barbell Row
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3. Incline Dumbbell Press
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4. EZ-Bar Skullcrusher
4 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Alternating Dumbbell Biceps Curl▶
5. Seated Alternating Dumbbell Biceps Curl
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/13/2018, EDT


Last Updated: 5/29/2021, EDT

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