Week 5 - Volume Increase (Month 2 Begins!)
🎯 Week 5 Objectives
Volume Jump
Month 2 increases sets from 3 to 4 per exercise. This is ~33% more volume! Start with your Week 4 weights and focus on completing all sets with good form.
🔄 What's New in Month 2?
| Change | Month 1 | Month 2 |
|---|---|---|
| Sets per exercise | 3 | 4 |
| Weekly total sets | ~51 | ~68 |
| Intensity techniques | None | Drop sets on final set |
| Rest between sets | Standard | Same (possibly +15 sec for 4th set) |
Month 2 Drop Set Protocol
On the last set of the final exercise of each muscle group, perform a drop set:
- Complete your normal set to near failure
- Immediately reduce weight by 20-30%
- Perform as many reps as possible
- Done!
🏋️ Day 1: Push (Chest, Shoulders, Triceps)
🎥 Key Exercise Videos
🏋️ Bench Press
🏋️ Incline DB Press
Full Workout - 4 Sets Each
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 8-10 | 90 sec | Week 4 weight |
| Incline DB Press | 4 | 10-12 | 75 sec | Week 4 weight |
| Seated DB Shoulder Press | 4 | 10-12 | 75 sec | Week 4 weight |
| Lateral Raises | 4 | 12-15 | 60 sec | Week 4 weight |
| Tricep Pushdowns | 4 | 12-15 | 60 sec | Week 4 weight |
| Overhead Tricep Extension | 3 | 12-15 | 60 sec | DROP SET on set 3 |
Total: 23 sets | Estimated time: 55-65 minutes
Drop Set Example (Overhead Extension)
Set 1: 15kg × 12 reps
Set 2: 15kg × 11 reps
Set 3: 15kg × 10 reps → DROP → 10kg × 8 reps
🏋️ Day 2: Pull (Back, Biceps, Rear Delts)
🎥 Key Exercise Videos
🏋️ Barbell Row
💪 Lat Pulldown
Full Workout - 4 Sets Each
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Rows | 4 | 8-10 | 90 sec | Week 4 weight |
| Lat Pulldowns | 4 | 10-12 | 75 sec | Week 4 weight |
| Seated Cable Rows | 4 | 10-12 | 75 sec | Week 4 weight |
| Face Pulls | 4 | 15-20 | 60 sec | Week 4 weight |
| Barbell Curls | 4 | 10-12 | 60 sec | Week 4 weight |
| Hammer Curls | 3 | 12-15 | 60 sec | DROP SET on set 3 |
Total: 23 sets | Estimated time: 55-65 minutes
Drop Set Example (Hammer Curls)
Set 1: 12kg × 14 reps
Set 2: 12kg × 12 reps
Set 3: 12kg × 11 reps → DROP → 8kg × 10 reps
🏋️ Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
🎥 Key Exercise Videos
🏋️ Squat
🏋️ Romanian Deadlift
Full Workout - 4 Sets Each
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 4 | 8-10 | 120 sec | Week 4 weight |
| Romanian Deadlifts | 4 | 10-12 | 90 sec | Week 4 weight |
| Leg Press | 4 | 10-12 | 90 sec | Week 4 weight |
| Leg Curls | 4 | 12-15 | 60 sec | Week 4 weight |
| Walking Lunges | 3 | 12 each | 60 sec | Week 4 weight |
| Standing Calf Raises | 4 | 15-20 | 45 sec | DROP SET on set 4 |
Total: 23 sets | Estimated time: 60-70 minutes
Drop Set Example (Calf Raises)
Set 1: 40kg × 18 reps
Set 2: 40kg × 16 reps
Set 3: 40kg × 15 reps
Set 4: 40kg × 14 reps → DROP → 25kg × 12 reps
⚡ Managing the Volume Increase
Signs You're Recovering Well
- ✅ Energy levels stable throughout workout
- ✅ Sleeping well (7-9 hours)
- ✅ Appetite is good
- ✅ Ready for next session
Signs You Need More Recovery
- ⚠️ Strength dropping mid-workout
- ⚠️ Excessive soreness (can't train)
- ⚠️ Sleep quality declining
- ⚠️ Getting sick
Recovery Tips for Month 2
- Eat more - Add 200-300 extra calories to support the volume
- Sleep more - Aim for 8+ hours
- Active recovery - Light walking on rest days
- Hydration - Increase to 4+ liters daily
📝 Week 5 Workout Log
Day 1 - Push
| Exercise | Weight | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|---|---|---|---|---|---|
| Bench Press | ||||||
| Incline DB Press | ||||||
| Shoulder Press | ||||||
| Lateral Raises | ||||||
| Tricep Pushdowns | ||||||
| OH Tricep Ext | DROP |
Day 2 - Pull
| Exercise | Weight | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|---|---|---|---|---|---|
| Barbell Rows | ||||||
| Lat Pulldowns | ||||||
| Cable Rows | ||||||
| Face Pulls | ||||||
| Barbell Curls | ||||||
| Hammer Curls | DROP |
Day 3 - Legs
| Exercise | Weight | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|---|---|---|---|---|---|
| Squat | ||||||
| RDL | ||||||
| Leg Press | ||||||
| Leg Curls | ||||||
| Lunges | N/A | |||||
| Calf Raises | DROP |
✅ Week 5 Checklist
- Completed all workouts with 4 sets
- Performed drop sets on final isolation exercises
- Maintained Week 4 weights (no decrease)
- Added extra food to support volume increase
- Sleep averaged 7+ hours
- No excessive soreness lasting >3 days
Week 5 Complete?
Welcome to Month 2! The increased volume will drive new muscle growth. Your body will adapt to this workload over the next 4 weeks.
Continue to Week 6 where we'll start adding weight again!