Free personalized workout plan

Drop 5 Muscle Growth Program

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

60 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 4 day workouts split uses "drop 5" sets to stimulate your muscles for maximum growth. For exercises following the drop 5 protocol, you complete as many reps as possible using a different percenta

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

60 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

This 4 day workouts split uses "drop 5" sets to stimulate your muscles for maximum growth. For exercises following the drop 5 protocol, you complete as many reps as possible using a different percenta

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Tuesday - Upper Body A

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 setsAMAP reps60s
Drop 5 Protocol
2. Upright Barbell Row
Upright Barbell Row
4 sets99 reps60s
3. Wide-Grip Pullup4 sets8 - 12 reps60s
4. Close-Grip Bench Press
Close-Grip Bench Press
4 sets8 - 12 reps60s
5. Barbell Biceps Curl
Barbell Biceps Curl
4 sets10 - 12 reps60s

Thursday - Lower Body B

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ExerciseSetsRepsRestNotes
1. Barbell Squat4 setsAMAP reps60s
Drop 5 Protocol
2. Goblet Squat
Goblet Squat
4 sets12 - 15 reps60s
3. Barbell Stiff Leg Deadlift (On Bench)
Barbell Stiff Leg Deadlift (On Bench)
4 sets6 - 10 reps60s
4. Standing Calf Raises4 sets15 - 20 reps60s
5. Sit Up4 sets15 - 20 reps60s

Friday - Upper Body B

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
1 setAMAP reps60s
Drop 5 Protocol
2. Bent Over Barbell Row4 sets8 - 12 reps60s
3. Dumbbell Bench Press
Dumbbell Bench Press
4 sets10 - 12 reps60s
4. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
4 sets10 - 15 reps60s
5. Seated Alternating Dumbbell Biceps Curl
Seated Alternating Dumbbell Biceps Curl
4 sets10 - 12 reps60s

Date Created: 4/13/18, 6:12 PM


Last Updated: 9/12/20, 9:35 PM

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