"Fierce 5" Comprehensive Program List

[TAWS6]

see subs in caps

i'm doing the intermediate upper lower routine, and this week the gym closed in my country i only have barbells and dumbells, bench and rack in my house i don't have any machine which exercises can i replace the exercises with machines?

The Intermediate Upper/Lower

Upper A
Bench 3x5
Incline Bench 3x8
PULL UPS 3X8
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A
Squats 3x5
RDL 3X8
DB lunge 3x10
Leg Curls 3x10 (THERE REALLY IS NO SUB FOR A LEG CURL)
Ab work 3x15/Calf raises 3x12 Superset

Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
REVERSE FLY 3x12/SKULL CRUSHER 3x10 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
SPLIT SQUAT 3x10
Leg Curls (NO SUB) 3x10
Ab work 3x15/Calf Raises 3x12 Superset


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[Mabooz9566]

I'm planing to run the intermediate lower/upper. (I'm 26 not 51)

I have few questions

1- do I need to add abs workout? If so how can I do it? I don't want to shake the balance.

2- I have weak/small calvs. I don't see any calv isolation workouts. What shall I do?

[MyEgoProblem]

I'm planing to run the intermediate lower/upper. (I'm 26 not 51)

I have few questions

1- do I need to add abs workout? If so how can I do it? I don't want to shake the balance.

2- I have weak/small calvs. I don't see any calv isolation workouts. What shall I do?

Abs and calves are in the program. 💁‍♂️

The Intermediate Upper/Lower

Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset

[leedslad13]

Quick question on the inter/advanced push pull LLP. On the legs day is it squat and deadlift on the same day? You don't alternate between squats and deads depending on what you did on the first lower day? Thanks

[TAWS6]

Quick question on the inter/advanced push pull LLP. On the legs day is it squat and deadlift on the same day? You don't alternate between squats and deads depending on what you did on the first lower day? Thanks

Both are on the same day. However once you're advanced enough to need that program you could alternate. In my case, I don't have enough time to do both on the same day. So I simply drop DL on the lower day and do a DL/Lunge combo on the second leg day. The lunge obviously replaces the squat on the leg day.

[leedslad13]

Both are on the same day. However once you're advanced enough to need that program you could alternate. In my case, I don't have enough time to do both on the same day. So I simply drop DL on the lower day and do a DL/Lunge combo on the second leg day. The lunge obviously replaces the squat on the leg day.

Cheers bro. So you squat and dead on the first lower day?
I'm not advanced, been running the inter upper/lower for quite a while and just fancied a change up. Will see how I get on, brutal day really squats, deads and good mornings! Make you or break you!

[TAWS6]

Cheers bro. So you squat and dead on the first lower day?
I'm not advanced, been running the inter upper/lower for quite a while and just fancied a change up. Will see how I get on, brutal day really squats, deads and good mornings! Make you or break you!

I only squat on the first lower day now.

Lower- Squat, DB RDL, leg press, leg curl, calf, abs
Legs- DL, DB lunge, leg curl, leg ext, calf, abs

[Mabooz9566]

So I am back with the intermediate upper lower, and I want to make sure that I get it right.

I have few questions here
1- for exercises like Lat pull down, leg extension... what is the rest period between sets? 2 min or 30 sec
2- For reverse flies, do I do anything that considered reverse fly or there is a recommended one?
3- I see leg curls is found in lower A and in lower b, within the same week, do I maintain the same weight for this or do I increase the load in lower B?
4- So I understand for upper body I should be adding 5lb every 2 weeks, but what about for workouts like pullup? do I also add weights here or how is it?
5- when I do Pendlay rows, my hamstring is activated alot, is this normal or not? not I feel I am doing the form correctly but as I said, there is alot of hamstring activation going on.


Thank you

[140point6]

Really been enjoying the F5 novice routine so far (started with 2 weeks of almost no weight to get form right, then another workout A and B simply to find my approximate 5RM). Since then, removed 50% from that 5RM, and started this past week. Today will be workout #3 this week, going back to workout A with my first 15% progression. I am loving lifting for the first time in my life (and I've tried many time in the past).

Question I have is, with only 3 workout days per week, I find myself wanting to lift everyday but being strict with the plan means I should just take my rest days. Is this normal? I can't wait for my next workout! I need to figure out what to do with myself on these days off (cardio... i know...)

[MyEgoProblem]

Really been enjoying the F5 novice routine so far (started with 2 weeks of almost no weight to get form right, then another workout A and B simply to find my approximate 5RM). Since then, removed 50% from that 5RM, and started this past week. Today will be workout #3 this week, going back to workout A with my first 15% progression. I am loving lifting for the first time in my life (and I've tried many time in the past).

Question I have is, with only 3 workout days per week, I find myself wanting to lift everyday but being strict with the plan means I should just take my rest days. Is this normal? I can't wait for my next workout! I need to figure out what to do with myself on these days off (cardio... i know...)

Honestly... You can run it Every other day instead of mwf.

Providing your schedule can accommodate it.
The 2 rest days aren't 100% necessary unless you are cutting hard, sleeping badly, going to failure on every set (which you have stated in so many words, isn't the case in your post 😉)

Mon
Wed
Fri
Sun
Tue
Thu
Sat
Mon
..
Ect

[140point6]

Honestly... You can run it Every other day instead of mwf.

Providing your schedule can accommodate it.
The 2 rest days aren't 100% necessary unless you are cutting hard, sleeping badly, going to failure on every set (which you have stated in so many words, isn't the case in your post ������)

Mon
Wed
Fri
Sun
Tue
Thu
Sat
Mon
..
Ect

Awesome, thanks for that. That was my original plan, then I was worried I was doing something wrong with not taking that extra day every week. I'm taking your advice, cheers!

[Mabooz9566]

Honestly... You can run it Every other day instead of mwf.

Providing your schedule can accommodate it.
The 2 rest days aren't 100% necessary unless you are cutting hard, sleeping badly, going to failure on every set (which you have stated in so many words, isn't the case in your post 😉)

Mon
Wed
Fri
Sun
Tue
Thu
Sat
Mon
..
Ect

Wait, can we go to failure on our sets? I find my self in a similar position, but I am doing intermediate. And I feel the rest days are long.

Can I go to failure or should I stick with the reps provided? I don't want to mess with the workout balance

[MyEgoProblem]

Wait, can we go to failure on our sets? I find my self in a similar position, but I am doing intermediate. And I feel the rest days are long.

Can I go to failure or should I stick with the reps provided? I don't want to mess with the workout balance

Failure = not getting all the reps the prescribed number of reps. Then You repeat or reset as specified.

What You are taking about are amraps.. And no, you just do the reps listed. Going until you miss its counter productive anyway.

[TAWS6]

Really been enjoying the F5 novice routine so far (started with 2 weeks of almost no weight to get form right, then another workout A and B simply to find my approximate 5RM). Since then, removed 50% from that 5RM, and started this past week. Today will be workout #3 this week, going back to workout A with my first 15% progression. I am loving lifting for the first time in my life (and I've tried many time in the past).

Question I have is, with only 3 workout days per week, I find myself wanting to lift everyday but being strict with the plan means I should just take my rest days. Is this normal? I can't wait for my next workout! I need to figure out what to do with myself on these days off (cardio... i know...)

Yup its normal at that level. Then once you're late intermediate/advanced you'll wish you could still make gains only lifting 3 days per week. I'm on the 5 day plan and I'd love to only lift 3 days lol.

[anothergymer1]

For the advanced Upper/Lower and PPL, is it essential to take that off day? Or can you move it to make it so that you workout Mon-Fri and take the weekend off?

[MyEgoProblem]

For the advanced Upper/Lower and PPL, is it essential to take that off day? Or can you move it to make it so that you workout Mon-Fri and take the weekend off?

Sure. That's fine.

[paulinkansas]

For the advanced Upper/Lower and PPL, is it essential to take that off day? Or can you move it to make it so that you workout Mon-Fri and take the weekend off?

I did the same thing in college. Workout M-F with the weekend off. It was a 3 week cycle with Wednesday being the one day of the week I just did one part of the PPL.

[TAWS6]

For the advanced Upper/Lower and PPL, is it essential to take that off day? Or can you move it to make it so that you workout Mon-Fri and take the weekend off?

Its something you'll have to experiment with. I don't like heavy pulling on upper day and then deadlifts the very next day. 5 days in a row overtime will burn out a lot of people. I'd be curious how this works out for you.

[TryingBB]

Its something you'll have to experiment with. I don't like heavy pulling on upper day and then deadlifts the very next day. 5 days in a row overtime will burn out a lot of people. I'd be curious how this works out for you.

I’m still learning and making mistakes but I learnt the hard way that recovery is as important as the stimulus. Take that day off what’s the hurry? You’ll be better recovered for your next workout and In turn give your muscles better stimulus

[TAWS6]

I’m still learning and making mistakes but I learnt the hard way that recovery is as important as the stimulus. Take that day off what’s the hurry? You’ll be better recovered for your next workout and In turn give your muscles better stimulus

Yup. In general I think most people are probably better off with the upper lower anyway. Which solves the issue by giving op the weekends off.