Drop 5 Muscle Growth Program

Google Sheet Workout Export

By Steve Shaw

Experience Advanced (3+ years)
Time 49 minutes/day | 4 days/week | 3 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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.

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Description


Day 1 - Monday - Lower Body A

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, AMAP reps, (rest 60s)
1st set: 75% or Rep Max, 2nd set: 70%, 3rd set: 65%, 4th set: 60%
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Tuesday - Upper Body A

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, AMAP reps, (rest 60s)
1st set: 75% or Rep Max, 2nd set: 70%, 3rd set: 65%, 4th set: 60%
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
4 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Thursday - Lower Body B

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, AMAP reps, (rest 60s)
1st set: 75% or Rep Max, 2nd set: 70%, 3rd set: 65%, 4th set: 60%
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Stiff Leg Deadlift (On Bench)
4 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
4 sets, 15-20 reps, (rest 60s)
Substitution: Ab Wheel Roll Outs
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Friday - Upper Body B

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Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, AMAP reps, (rest 60s)
1st set: 75% or Rep Max, 2nd set: 70%, 3rd set: 65%, 4th set: 60%
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Alternating Dumbbell Biceps Curl
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 4/13/2018, UTC


Last Updated: 10/27/2021, UTC

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