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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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  6. #6
    Registered User TAWS6's Avatar
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    Back at it today after being forced to take time off due to a rib injury. Going to reset all weights and work back up. Shrug. Also went very light on the acc work. Felt good. Only listing work sets from now on to make typing this easy.

    Upper A
    Bench 225
    Lat pulldown 100
    OHP DB 50
    Rows DB 25
    Face pulls 50
    Curls 35
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  7. #7
    Registered User TAWS6's Avatar
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    Lower A
    Squat 315
    Back ext 45
    Leg press 200
    Leg curl 60
    Calf 400
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