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This 4 day "Drop 5" split is designed for the home trainee. This program is an upper/lower split that utilizes only dumbbell, barbell and bodyweight exercises.
"Drop 5" three week cycles will be performed for the following lifts:
Here is how the 3 week Drop 5 cycle shakes out for the 4 primary exercises.
Starting Weight. When you initially start the Drop 5 program, base percentages upon your current one rep max. Add 5 pounds to the bar when your heaviest set for that week reaches the following number of reps:
Even if you don't feel beat up, consider taking a light week after 9-12 weeks just to do something fun, refresh your motivation and heal up a bit.
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Intermediate - Program Duration9 weeks
- Days Per Week
4 - Time Per Workout30-45 minutes
- Equipment Required
Barbell, Bodyweight, Dumbbells - Target GenderMale & Female
- Recommended Supps
Multivitamin
Fish Oil
Pre-Workout (optional)
Whey Protein - Workout PDFDownload Workout
Workout Description
Editor's note: for more information on the Drop 5 System, please click here."Drop 5" three week cycles will be performed for the following lifts:
- Squats
- Bench Press
- Deadlifts
- Overhead Press
Here is how the 3 week Drop 5 cycle shakes out for the 4 primary exercises.
- Week 1 - 75% x AMAP, 70% x AMAP, 65% x AMAP, 60% x AMAP
- Week 2 - 80% x AMAP, 75% x AMAP, 70% x AMAP, 65% x AMAP
- Week 3 - 85% x AMAP, 80% x AMAP, 75% x AMAP, 70% x AMAP
Starting Weight. When you initially start the Drop 5 program, base percentages upon your current one rep max. Add 5 pounds to the bar when your heaviest set for that week reaches the following number of reps:
- Week 1 - Add 5 pounds the next time you perform this week when you are able to perform 10 reps (or more) on your 75% set.
- Week 2 - Add 5 pounds the next time you perform this week when you are able to perform 8 reps (or more) on your 80% set.
- Week 3 - Add 5 pounds the next time you perform this week when you are able to perform 5 reps (or more) on your 85% set.
Drop 5 Four Day Home Workout Split
This is a 4 day training program for lifters looking to build muscle at home. Here is a sample schedule:- Monday - Lower Body A
- Tuesday - Upper Body A
- Thursday - Lower Body B
- Friday - Upper Body B
| Monday | ||
|---|---|---|
| Lower Body A | ||
| Exercise | Sets | Reps |
| Deadlifts - Drop 5 Cycle | 4 | |
| Dumbbell Lunges | 4 | 15-20 |
| Dumbbell Stiff Leg Deadlifts or Glute Ham Raise | 4 | 12-15 |
| Standing Barbell Calf Raise | 4 | 12-20 |
| Planks | 4 | 60 sec |
| Tuesday | ||
|---|---|---|
| Upper Body A | ||
| Exercise | Sets | Reps |
| Bench Press - Drop 5 Cycle | 4 | |
| Upright Rows or Seated Arnold Press | 4 | AMAP |
| Pull Ups or Inverted Rows | 4 | 8-12 |
| Close Grip Bench Press | 4 | 8-12 |
| Barbell Curls | 4 | 10-12 |
| Thursday | ||
|---|---|---|
| Lower Body B | ||
| Exercise | Sets | Reps |
| Squats - Drop 5 Cycle | 4 | |
| Goblet Squats | 4 | 12-15 |
| Stiff Leg Deadlifts | 4 | 6-10 |
| Single Leg Dumbbell Calf Raise | 4 | 15-20 |
| Ab Wheel Roll Outs or Weighted Sit Ups | 4 | 15-20 |
| Friday | ||
|---|---|---|
| Upper Body B | ||
| Exercise | Sets | Reps |
| Military Press - Drop 5 Cycle | ||
| Barbell Row | 4 | 8-12 |
| Dumbbell Bench Press | 4 | 10-12 |
| Skullcrushers or Seated Two Arm Dumbbell Extensions | 4 | 10-15 |
| Seated Alternating Dumbbell Curls | 4 | 10-12 |
Workout FAQ
How do I perform barbell calf raises?
Use straps and hold the bar in front of your body. Do not perform calf raises with a barbell on your back. This is far too dangerous.When should I deload?
Listen to your body. There is no need to randomly deload every 4th week. If you start to feel beat up or fatigued take an off week or deload week after the end of your next 3 week cycle.Even if you don't feel beat up, consider taking a light week after 9-12 weeks just to do something fun, refresh your motivation and heal up a bit.