Drop 5 System: 4 Day Mass Building Workout Split

Drop 5 Bench Press Example

Let’s say your current bench press max is 200 pounds. Your first 3 week cycle would look like this:

  • Week 1 – 150lbs x AMAP, 140lbs x AMAP, 130lbs x AMAP, 120lbs x AMAP
  • Week 2 – 160lbs x AMAP, 150lbs x AMAP, 140lbs x AMAP, 130lbs x AMAP
  • Week 3 – 170lbs x AMAP, 160lbs x AMAP, 150lbs x AMAP, 140lbs x AMAP

So you hit the gym, and your first 3 benching sessions go as follows:

  • Week 1 – 150lbs x 8 reps, 140lbs x 10 reps, 130lbs x 12 reps, 120lbs x 15 reps
  • Week 2 – 160lbs x 7 reps, 150lbs x 9 reps, 140lbs x 10 reps, 130lbs x 13 reps
  • Week 3 – 170lbs x 6 reps, 160lbs x 7 reps, 150lbs x 9 reps, 140lbs x 11 reps

Week One Assessment. During week one you were unable to perform 10 or more reps with your heaviest set, so you will NOT add weight to this training day during week 4.

Week Two Assessment. During week two you were unable to perform 8 or more reps with your heaviest set, so you will NOT add weight to this training day during week 5.

Week Three Assessment. During week three you WERE able to perform 5 or more reps with your heaviest set, so you WILL add weight to this training day during week 6.

You starting (heavy) sets for your next cycle will be:

  • Week 4 – 150lbs x AMAP
  • Week 5 – 160lbs x AMAP
  • Week 6 – 175lbs x AMAP

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