Drop 5 for Big Mass Program

By Steve Shaw

	Advanced (3+ years)
	49 minutes/day \| 4 days/week \| 3 weeks
	Build Muscle
	Barbell, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Bodyweight, Flat Bench, Pull up bar, EZ Bar, Squat Rack, Leg Extension Machine, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, 2 x Dumbbell, Incline Bench Show More

Average Exertion

Average Cardio Intensity

This 4 day workouts split uses a "drop 5" protocol to stimulate your muscles for building muscle mass. 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 accessory lifts, this workout plan will surely be enough to stimulate your muscles and maximize your muscle mass.

Description

Week 1 Overview

Day 1:

Monday - Lower A

Day 2:

Tuesday - Upper A

Day 3:

Rest

Day 4:

Thursday - Lower B

Day 5:

Friday - Upper B

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Lower A

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Drop 5 Protocol: How to "Drop 5". After adding weight to your top set, simply "drop 5%" weight for your next set. So your next set would be 5% fewer pounds than your heavy set, your third set 10% lighter, and your final set 15% lighter.

Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	4 sets	AMAP reps	60s
2.45 Degree Leg Press	4 sets	15-20 reps	60s
3.Lying Leg Curls	4 sets	12-15 reps	60s
4.Seated Calf Raise Machine	4 sets	12-20 reps	60s
5.Plank	4 sets	60s	60s

Day 2 - Tuesday - Upper 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.EZ-Bar Curl	4 sets	10-12 reps	60s

Day 4 - Thursday - Lower B

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	4 sets	AMAP reps	60s
2.Leg Extensions	4 sets	12-15 reps	60s
3.Stiff-Legged Barbell Deadlift	4 sets	6-10 reps	60s
4.Sled 45 Degree Calf Press	4 sets	15-20 reps	60s
5.Kneeling Cable Crunch	4 sets	15-20 reps	60s

Day 5 - Friday - Upper 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.Incline Dumbbell 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: 10/26/2021, UTC

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