Drop 5 for Big Mass Program

By Steve Shaw

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

62 minutes

Genders

Male

Goals

Build Muscle (Male)

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 differ

Source

myworkouts

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

62 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Description

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Lower A

Day 2: Tuesday - Upper A

Day 3: Rest

Day 4: Thursday - Lower B

Day 5: Friday - Upper B

Day 6: Rest

Day 7: Rest

Week 1

Monday - Lower A

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	AMAP reps	60s	Drop 5 Protocol
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	4 sets	15 - 20 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	12 - 15 reps	60s
4. Seated Calf Raise Machine ▶	4 sets	12 - 20 reps	60s
5. Plank The Core-Training Workout: Plank by ExperienceLifeMag	4 sets	1 reps	60s

Tuesday - Upper A

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	AMAP reps	60s	Drop 5 Protocol
2. Upright Barbell Row ▶	4 sets	99 reps	60s
3. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	8 - 12 reps	60s
4. Close-Grip Bench Press ▶	4 sets	8 - 12 reps	60s
5. EZ-Bar Curl ▶	4 sets	10 - 12 reps	60s

Thursday - Lower B

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	AMAP reps	60s	Drop 5 Protocol
2. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	4 sets	12 - 15 reps	60s
3. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	4 sets	6 - 10 reps	60s
4. Sled 45 Degree Calf Press ▶	4 sets	15 - 20 reps	60s
5. Kneeling Cable Crunch ▶	4 sets	15 - 20 reps	60s

Friday - Upper B

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Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	AMAP reps	60s	Drop 5 Cycle
2. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	8 - 12 reps	60s
3. Incline Dumbbell Press ▶	4 sets	10 - 12 reps	60s
4. EZ-Bar Skullcrusher ▶	4 sets	10 - 15 reps	60s
5. Seated Alternating Dumbbell Biceps Curl ▶	4 sets	10 - 12 reps	60s