Free personalized workout plan

Drop 5 Muscle Growth Program

By mywrkouts.com

Experience
Intermediate (2-3 years)
Time
60 minutes/day | 4 days/week | 1 weeks
Good for
Men's Build Muscle
Equipment
Barbell, Bodyweight, Dumbbell, EZ Bar, Pull up bar
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 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 accesory lifts, this workout plan will surely be enough to stimulate muscle growth and take you to new limits.



Show More

Week 1



Date Created: 4/13/2018, UTC


Last Updated: 9/12/2020, UTC

Similar Workouts

More Workouts by mywrkouts.com

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.