Week 5 - Volume Increase (Month 2 Begins!)

🎯 Week 5 Objectives

4 sets per exercise Higher total volume Intro to drop sets

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.

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🔄 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:

1. Complete your normal set to near failure
2. Immediately reduce weight by 20-30%
3. Perform as many reps as possible
4. Done!

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🏋️ Day 1: Push (Chest, Shoulders, Triceps)

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

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🏋️ Day 2: Pull (Back, Biceps, Rear Delts)

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

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🏋️ Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

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

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⚡ 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

1. Eat more - Add 200-300 extra calories to support the volume
2. Sleep more - Aim for 8+ hours
3. Active recovery - Light walking on rest days
4. Hydration - Increase to 4+ liters daily

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📝 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

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✅ 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!