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Drop 5 Muscle Growth Program


Intermediate (2-3 years)
60 minutes/day | 4 days/week | 1 weeks
Good for
Men's Build Muscle
Barbell, Bodyweight, Dumbbell, EZ Bar, Pull up bar

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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Week 1

Date Created: 4/13/2018, UTC

Last Updated: 9/12/2020, UTC

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