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Doug’s 5 Day High Definition Routine
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The Doug’s 5 Day High Definition Routine routine by andrewbaker3 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is an beginner-level muscle building routine that involves four days of training each week for 8 weeks. You will have the opportunity to work your upper and lower body twice per week. This is plenty of training - as long as your nutrition is where it needs to be - to add muscle mass. Speaking of nutrition, adequate protein intake is really important for the next 8-weeks. Your goal is about 150 grams of protein each day. Work on getting 25-30 grams/protein for all meals and snacks to ensure you reach that level. Day 1: Upper Body Day 2: Lower Body Day 3: Upper Body Day 4: Lower Body In regard to the length of your workouts, upper body workout sessions should take about 60-75 minutes while lower body workouts should take about 50-55 minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Arms
Est. 0 min
6 exercises
Barbell Curl
4 Sets x 20,15,12,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15,12,10 Reps
Dumbbell Concentration Curl
3 Sets x 15,12,10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 15,12,10,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15,12,10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15,12,10 Reps
Day 2
Legs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 20,15,12,10 Reps
Machine Leg Press
3 Sets x 15,12,10 Reps
Machine Leg Extension
3 Sets x 20,15,12 Reps
Machine Leg Curl (Prone)
4 Sets x 20,15,12,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15,12,10 Reps
Machine Seated Calf Raise
3 Sets x 15,12,10 Reps
Barbell Standing Calf Raise
3 Sets x 20,15,12 Reps
Day 3
Chest
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
4 Sets x 15,12,12,10 Reps
Dumbbell Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Decline Bench Press
3 Sets x 15,12,10 Reps
Cable Cross-Over
2 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Day 4
Back
Est. 0 min
5 exercises
Smith Machine Bent-Over Row
4 Sets x 15,12,10,10 Reps
Dumbbell Bent-Over Row
3 Sets x 15,12,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,12,10 Reps
Cable Seated Row
3 Sets x 15,12,10 Reps
Back Hyperextension
4 Sets x 15,12,10,10 Reps
Day 5
Shoulders
Est. 0 min
4 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15,12,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15,12,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,10 Reps
