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  1. #1
    Registered User TAWS6's Avatar
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    F5 upper/lower split

    I decided to start a log to keep me motivated. I run my version of the Fierce 5 (4 day upper/lower split). This is the split that I feel is best suited for a lifter at my level. I will be using all paused lifts this time around. I plan to eat about 100 calories over maintenance so I guess you'd call it a recomp/lean bulk since its going to be difficult to calculate. Some days I may be eating at maintenance and not realize it but for me its not worth the fat gains anymore to eat in a larger surplus.

    Starting weight- 190lbs
    Body fat- 14%

    Upper A
    Bench 3x5
    Lat pulldowns 3x10
    OHP 3x8
    Bent over row 3x10
    Curls/Face pulls 3x12

    Lower A
    Squats 3x5
    Weighted back ext 3x8
    Leg press 3x10
    Leg curls 3x10
    Abs 3x15/Calfs 3x12

    Upper B
    Incline Bench 3x5
    Flies 3x10
    Pendlay Rows 3x5
    Weighted pull ups 3x5
    Face Pulls 3x12/ Tricep press downs 3x10

    Lower B
    Sumo deadlift 3x5
    DB Lunge 3x8
    Leg extensions 3x10
    Leg curls 3x10
    Abs 3x15/Calfs 3x12
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  2. #2
    Registered User TAWS6's Avatar
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    Upper A
    Bench 230x5, 230x5, 230x5
    Lat pulldown 3x10
    DB OHP 50x8, 50x8, 50x8
    Bent over DB row 50x8, 50x8, 50x8
    Curls 3x10, face pulls 3x12
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  3. #3
    Registered User TAWS6's Avatar
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    Lower A
    Squat 335x5, 335x5, 335x5
    Back ext 45x8, 45,x8, 45x8
    Leg press 200x10, 200x10, 200x10
    leg curl 60x10, 60x10, 60x10
    Calfs 400x12, 400x12, 400x12/ abs 3x15
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  4. #4
    Registered User TAWS6's Avatar
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    Turkey day gym day

    Upper B
    Incline bench- 135x5, 160x5, 160x5, 160x5, 195*
    Pendlay row- 135x5, 155x5, 155x5, 155x5, 185*
    Flies- 45x10, 45x10, 45x10
    Weighted pull ups- 200x5, 200x5, 200x5
    Face pulls- 40x10, 40x10, 40x10
    Tri pressdown- 55x10, 55x10, 55x10
    Last edited by TAWS6; 11-28-2019 at 01:26 PM.
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  5. #5
    Registered User TAWS6's Avatar
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    Went easy today. I have three different aches right now lol
    Lower B
    Sumo- 335x5 work sets
    Db lunges 3x10
    Leg ext 3x10
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