"Fierce 5" Comprehensive Program List

[davisj3537]

LU-LPP has Biceps in Upper A and also Pull, whilst tricep is only once per week in push.

You mentioned Lower A and Upper A, do these alternate to Lower and Upper B every other week as described in U/L split to accommodate this?

If you like, sure.

Question about progression on the upper/lower/legs/push/pull.

So, you say that exercises in the 5 rep range to increase the sets by an extra rep 1 week then drop back down to 5 reps and up the weight by 5lbs.

Does the same apply for the exercises with a starting rep range of 8/10/12 ??

Should I increase those by 1 rep as well or should it be 2 or whatever?

Just wondering if you could clarify it for me.

Cheers

Exercises in the 10+ range get an extra 2 reps.

[davisj3537]

I want to start the Intermediate/Advanced LPP but there's no DLing allowed in my gym. What should I do?

inb4 find a better gym/buy weights lol

No DL at all? RDL? What kind of gym is this?

[dgoyena216]

If you like, sure.

Exercises in the 10+ range get an extra 2 reps.

So, say calf raises get 3x14 instead of 3x12? Damn ive been doing it all wrong this whole time. I increased all my reps by 1 for those weeks on every exercise.

No DL at all? RDL? What kind of gym is this?

I know my LA fitness gyms back at home have no place to do DL at all. Where as my student rec center at school has 4 stations for it.

[davisj3537]

So, say calf raises get 3x14 instead of 3x12? Damn ive been doing it all wrong this whole time. I increased all my reps by 1 for those weeks on every exercise.



I know my LA fitness gyms back at home have no place to do DL at all. Where as my student rec center at school has 4 stations for it.

It's about percentages, but yes anything over 10 reps gets 2 reps added. Not a big deal to have not been doing it.


I've been to plenty of gyms that don't have DL stations, but I take a bar off a bench and go do DL somewhere dozens of times. No one has ever said a word to me about it.

[dgoyena216]

It's about percentages, but yes anything over 10 reps gets 2 reps added. Not a big deal to have not been doing it.


I've been to plenty of gyms that don't have DL stations, but I take a bar off a bench and go do DL somewhere dozens of times. No one has ever said a word to me about it.

Yeah I wouldnt imagine anyone would say anything. Gyms are one place I find where people definitely stick to themselves and worry more about what they are doing than what others are doing.

Question for you though about calf raises. Do you like standing calf raises machine or the seated ones more? I try to alternate between them every few weeks.

[davisj3537]

Yeah I wouldnt imagine anyone would say anything. Gyms are one place I find where people definitely stick to themselves and worry more about what they are doing than what others are doing.

Question for you though about calf raises. Do you like standing calf raises machine or the seated ones more? I try to alternate between them every few weeks.

I prefer straight leg ones, but you should research it and find what you like best.

[davisj3537]

Just finished reformatting this thread so it should be a lot easier to navigate. I also added a DB routine.

[sternumj]

No DL at all? RDL? What kind of gym is this?

Oh I can RDL. They just dont want weights hitting the floor I guess. RDL will suffice?

[davisj3537]

Oh I can RDL. They just dont want weights hitting the floor I guess. RDL will suffice?

Lunges and shrugs both 3x8

[sternumj]

Lunges and shrugs both 3x8

Thanks. And I just noticed you made LPP an advanced program. Should I not go from the Novice program straight to LPP?

[davisj3537]

Thanks. And I just noticed you made LPP an advanced program. Should I not go from the Novice program straight to LPP?

You should not. lol.

[sternumj]

You should not. lol.

Damn, I liked how the LPP looks. I was looking forward to it. Some day then..

[sternumj]

Also, what's the difference in YOUR opinion, davis, between bent over row in your Intermediate UL, and Yates row in your LPP? I'm getting mixed answers from Google search results.

[davisj3537]

Also, what's the difference in YOUR opinion, davis, between bent over row in your Intermediate UL, and Yates row in your LPP? I'm getting mixed answers from Google search results.

Basically the same thing IMO. Some people bend over more for the BOR and others are more like a Yates. I think Yates are underhand and BOR is the opposite.

From a programming perspective they are completely interchangeable.

[dgoyena216]

Basically the same thing IMO. Some people bend over more for the BOR and others are more like a Yates. I think Yates are underhand and BOR is the opposite.

From a programming perspective they are completely interchangeable.

I think after Yates tore his bicep doing the Yates Row with the underhand grip, people just switched to overhand, and dont bend over as much as bent over rows. I know Stronglifts BOR is the pendlay row variant.

[sternumj]

Basically the same thing IMO. Some people bend over more for the BOR and others are more like a Yates. I think Yates are underhand and BOR is the opposite.

From a programming perspective they are completely interchangeable.

Gotcha thanks.

[davisj3537]

I think after Yates tore his bicep doing the Yates Row with the underhand grip, people just switched to overhand, and dont bend over as much as bent over rows. I know Stronglifts BOR is the pendlay row variant.

I always get confused as to the difference between a BOR with back parallel to the ground and a pendlay. It's the same IMO.

[Squid24]

The Dumbell Full Body Program

Workout A
Split Squat 3x8 (each leg)
Bench 3x8 (If you don’t have a bench do floor press)
DB Rows 3x8 (One arm on bench, back parallel to floor)
Reverse Flies 3x10
Calf raises 2x15/French Press 2x10 Superset

Workout B
Walking Lunge 3x8 (each leg)
Overhead Press 3x8
Romanian Deadlift or Straight Leg Deadlift 3x8 (Use single leg version when you max out your weight)
Lat Pulldowns or Pull/Chin ups (Once you reach 3x8 begin adding weight)
Ab work 2x15/Curls 2x10 Superset (I don’t care what ab work you do)

For this routine you’ll increase weight as you’re able to, though it should be roughly 5lbs added to each DB every other week for upper body lifts and 5lbs added to each DB weekly for lower body lifts. Keep in mind that without adequate equipment this program can only take you so far. You’ll eventually have to join a gym or get proper home equipment (barbell, power rack, adjustable bench, Olympic weights) to continue seeing results.


For those of you having trouble with lat pulldowns or chin-ups, you HAVE to be creative. No program is complete without a downward pull much like these exercises. Here are a few ideas to get those creative juices flowing.

1. Get a doorway pullup bar. They are relatively cheap and work well. If you can’t do a full pullup then use a chair or band to assist the movement until you’re able to do them. If you can’t afford a pullup bar then find something else to do them on like a low tree limb.

2. Get some bands and follow the instruction seen in this video. Pro tip- buy more band poundage than you think you need.



[Click to return to top]

Looks good!! I can't wait to see the " Can I add this to it?" LMAO

[davisj3537]

Looks good!! I can't wait to see the " Can I add this to it?" LMAO

Honest that isn't much of an issue in this thread. 99% of the novice questions are asked in the novice thread. IT IS coming though. lol

[dgoyena216]

Thinking I need to go see a doctor soon. My inner right thigh into my hip has a sharp pain when I come up on squats. Been doing it for the last week, so today I got squats early and only did one set. Definitely feels like tight muscle or something. It doesn't hurt when I do no weight squats. Only with weight.

EDIT: Also I think I am going to start doing your Lordosis lower program. I just replace the normal lower Monday workout in the 5 day plan with this right? What about the leg day on Thursdays? Just keep that? I want to take a massive reset and drop weight in half on squats to get the form right, or replace it with leg press since that doesnt hurt at all. I think its my form that causes the pain in my inner thigh. Probably too wide of a stance and feet pointing out too far.

Lordosis Lower
Hip Thrust 3x10
Leg Curls 3x10
Calf Work 3x10
Hip Abduction 3x10
Ab Work 3 Sets SUPERSET Ab Work 3 sets (Different exercises)

[davisj3537]

Thinking I need to go see a doctor soon. My inner right thigh into my hip has a sharp pain when I come up on squats. Been doing it for the last week, so today I got squats early and only did one set. Definitely feels like tight muscle or something. It doesn't hurt when I do no weight squats. Only with weight.

EDIT: Also I think I am going to start doing your Lordosis lower program. I just replace the normal lower Monday workout in the 5 day plan with this right? What about the leg day on Thursdays? Just keep that? I want to take a massive reset and drop weight in half on squats to get the form right, or replace it with leg press since that doesnt hurt at all. I think its my form that causes the pain in my inner thigh. Probably too wide of a stance and feet pointing out too far.

Lordosis Lower
Hip Thrust 3x10
Leg Curls 3x10
Calf Work 3x10
Hip Abduction 3x10
Ab Work 3 Sets SUPERSET Ab Work 3 sets (Different exercises)

See a dr about the pain for sure.

If you have lordosis you'll need to replace both lower days with the postural one.

[Squid24]

Honest that isn't much of an issue in this thread. 99% of the novice questions are asked in the novice thread. IT IS coming though. lol

I thought step-ups would have been good

[MyEgoProblem]

The new format is much improved! #approved

[dgoyena216]

See a dr about the pain for sure.

If you have lordosis you'll need to replace both lower days with the postural one.

I have an extensive pelvic anterior tilt with a lot of excessive curve in my lower spine below L1, but its forced because of the shape of my L1 vertebra (cone shape, 50% of the front of it is gone). I talked to my chiropractor and she said she was for me doing your Lordosis Lower, but since my back has taken on such a shape to counter the way L1 is now, theres a chance it may not do much of anything.

Also pretty sure figured out the squatting pain. Using too wide of a stance. So on monday I am going to drop to like 150lbs and get the form down. If next week it still hurts a bit at the end of the workout sunday, ill go see a physical therapist.

I really like doing squats and working my quads and what not, just as much as my glutes and hamstrings, so that is why I am hesitant to go right too Lordosis lower workout.

[ibeatd0nks]

To your posture program:

You recommend doing the Lat Pulldown. First of, which grip would you recommend? Wide, narrow, underhand?
But as far as I've read, even though you focus on the upper back, it will also always hit the lats. But at the same time you recommend we should stretch the lats. I assume we stretch the lats, because they're tight and strong. So that just seems a bit wierd, as we're also strengthen them? Isn't there a better exercise for the upper back? Also a lot recommend the Push Up for correcting kyphosis, what's your thought on it if I were to incorporate it in this program?

[dgoyena216]

Hey Davis, since today gym didnt go as well as id like. I didn't do deadlifts. I mainly did a lot of stretching and some leg curls and extentions. Would it be okay to deadlift on Saturday when I do pull day? Or would that be overdoing it on the back that day, and just get back to the deadlifts next week?

[davisj3537]

I thought step-ups would have been good

That is a good exercise. You're talking about the DB routine?

The new format is much improved! #approved

Gracias

I have an extensive pelvic anterior tilt with a lot of excessive curve in my lower spine below L1, but its forced because of the shape of my L1 vertebra (cone shape, 50% of the front of it is gone). I talked to my chiropractor and she said she was for me doing your Lordosis Lower, but since my back has taken on such a shape to counter the way L1 is now, theres a chance it may not do much of anything.

Also pretty sure figured out the squatting pain. Using too wide of a stance. So on monday I am going to drop to like 150lbs and get the form down. If next week it still hurts a bit at the end of the workout sunday, ill go see a physical therapist.

I really like doing squats and working my quads and what not, just as much as my glutes and hamstrings, so that is why I am hesitant to go right too Lordosis lower workout.

No one wants to stop doing the big lifts and work on posture, but it's important. When you come back to squatting again (if you did improve your posture) then you squat will be stronger. I didn't squat for months, while I worked on posture and destroyed my old 1RM almost immediately when I came back to squatting. I'm talking like 3rd workout back If I remember correctly.

To your posture program:

You recommend doing the Lat Pulldown. First of, which grip would you recommend? Wide, narrow, underhand?
But as far as I've read, even though you focus on the upper back, it will also always hit the lats. But at the same time you recommend we should stretch the lats. I assume we stretch the lats, because they're tight and strong. So that just seems a bit wierd, as we're also strengthen them? Isn't there a better exercise for the upper back? Also a lot recommend the Push Up for correcting kyphosis, what's your thought on it if I were to incorporate it in this program?

It is going to work lats. I just don't like the idea of removing a directional pull completely. Stretch them and try to avoid a lot of lat emphasis during the exercise and it'll work out alright.

If you want to add a pushup do a scapular pushup...not a normal one.

Hey Davis, since today gym didnt go as well as id like. I didn't do deadlifts. I mainly did a lot of stretching and some leg curls and extentions. Would it be okay to deadlift on Saturday when I do pull day? Or would that be overdoing it on the back that day, and just get back to the deadlifts next week?

Just wait till next week. No big deal.

[Sleefa]

No shoulder work on the upper lower program?

[kingmode]

Hey, Davis!
Quick accessory exercise periodization/progression question.

I like to add 1 rep to every set every week.
For example:
Week 1 3x8
Week 2 3x9
...
Week 5 3x12
Week 6 3x8 with more weight

My question is if I should progress on all accessory lifts the same every week
(Week 1 3x8 --> Week 5 3x12) so the volume peaks in week 5

OR if I should progress on each lift individually (depending on my performance)
(for example: Week 1 Curls 3x8; Week 1 LPD 3x10 --> Week 5 Curls 3x12; Week 5 LPD 3x9)

My question is not specifically to your programs.. just generally what would be a optimal approach to periodize this type of progression.

Thanks!

[Squid24]

That is a good exercise. You're talking about the DB routine?

Yes. I saw you post that for someone. To be honest, when all I had were dumbbells that was the best for me and put a real hurt to my legs

Side note: I did my deadlifts this morning and from our last posting, I started light, about 160, which was only about 3 weeks ago , I jumped it without the extra reps each week and this week I was lined up to do 190, but I was too lazy to play with weights..lol...I made it 210. Felt pretty good too. This is where I ended 18 weeks ago before taking on the Upper/Lower. Just trying to decide to bump it up again for 220 or add the reps. We shall see..tis nice to deadlift again that is for sure