Drop 5 Muscle Growth Program

By Steve Shaw

	Advanced (3+ years)
	49 minutes/day \| 4 days/week \| 3 weeks
	Build Muscle, Bodybuilding
	Barbell, 2 x Dumbbell, Weight Plate, Bodyweight, Flat Bench, Pull up bar, Squat Rack, 1 x Dumbbell, Steps, EZ Bar Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Lower Body A

Day 2:

Tuesday - Upper Body A

Day 3:

Rest

Day 4:

Thursday - Lower Body B

Day 5:

Friday - Upper Body B

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Lower Body A

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	4 sets	AMAP reps	60s
2.Dumbbell Lunges	4 sets	15-20 reps	60s
3.Stiff-Legged Dumbbell Deadlift	4 sets	12-15 reps	60s
4.Barbell Standing Leg Calf Raise	4 sets	12-20 reps	60s
5.Plank	4 sets	60s	60s

Day 2 - Tuesday - Upper Body A

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	4 sets	AMAP reps	60s
2.Barbell Upright Row	4 sets	AMAP reps	60s
3.Wide-Grip Pullup	4 sets	8-12 reps	60s
4.Barbell Close-Grip Bench Press	4 sets	8-12 reps	60s
5.Barbell Biceps Curl	4 sets	10-12 reps	60s

Day 4 - Thursday - Lower Body B

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	4 sets	AMAP reps	60s
2.Goblet Squat	4 sets	12-15 reps	60s
3.Barbell Stiff Leg Deadlift (On Bench)	4 sets	6-10 reps	60s
4.Standing Calf Raises	4 sets	15-20 reps	60s
5.Sit Up See Exercise Notes	4 sets	15-20 reps	60s

Day 5 - Friday - Upper Body B

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	4 sets	AMAP reps	60s
2.Bent Over Barbell Row	4 sets	8-12 reps	60s
3.Dumbbell Bench 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

Date Created: 4/13/2018, UTC

Last Updated: 10/27/2021, UTC

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