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Drop 5 for Big Mass Program

By Steve Shaw

Experience
Intermediate (2-3 years)
Time
62 minutes/day | 4 days/week | 1 weeks
Good for
Men's Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine, Pull up bar
Statistics
Average Carido 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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1. Barbell Deadlift
4 sets, AMAP reps, (rest 60s)
Drop 5 Protocol
Show Alternative Exercises
2. 45 Degree Leg Press
4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
3. Lying Leg Curls
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
4. Seated Calf Raise Machine
Seated Calf Raise Machine▶
4 sets, 12 - 20 reps, (rest 60s)
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5. Plank
4 sets, 1 reps, (rest 60s)
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Tuesday - Upper A

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1. Barbell Bench Press
4 sets, AMAP reps, (rest 60s)
Drop 5 Protocol
Show Alternative Exercises
2. Upright Barbell Row
Upright Barbell Row▶
4 sets, 99 reps, (rest 60s)
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3. Wide-Grip Pullup
4 sets, 8 - 12 reps, (rest 60s)
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4. Close-Grip Bench Press
4 sets, 8 - 12 reps, (rest 60s)
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5. EZ-Bar Curl
4 sets, 10 - 12 reps, (rest 60s)
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Thursday - Lower B

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

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

Date Created: 4/13/2018, UTC


Last Updated: 9/12/2020, UTC

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