Drop 5 System: 4 Day Mass Building Workout Split

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

*AMAP = as many reps as possible per set.

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.

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.

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