Help finding a routine

[diploid123]

Hello everyone. I'm 26 amd weight 180 pounds. I've been struggling to grow over the past year. Before this I was doing different routines, Fierce 5 was one of them. I grew on Fierce 5 in the past but now I've been doing Fierce 5 and I'm not growing. I've been lifting really heavy but getting no size. I don't know if it's because going back to Fierce 5 won't work anymore. Can you please give me a workout routine that will help me gain size? I can workout 2 or 3 days a week.

[air2fakie]

If you're lifting progressively heavier but not growing or getting any muscle size, that's a nutrition issue. Muscle isn't going to grow out of thin air, you need to gain weight.

If you're lifting the same "heavy" weights every week, that's also an issue.

[paulinkansas]

Fierce 5 has some intermediate routines if you dig deep into the thread and follow the links.

[diploid123]

Fierce 5 has some intermediate routines if you dig deep into the thread and follow the links.

Do you know of a routine that's 3 days a week? It's hard for me to workout 4 days a weel.

[TAWS6]

More information would be helpful. Height, body fat estimate and lifts on the compound lifts. Once you’re moving some heavy weight trying to get in enough volume on 2-3 days becomes very exhausting. That’s why most coaches move their lifters to something like an upper lower split for better energy management. Just like fierce 5 runs from fb to ul to ulppl.

[diploid123]

More information would be helpful. Height, body fat estimate and lifts on the compound lifts. Once you’re moving some heavy weight trying to get in enough volume on 2-3 days becomes very exhausting. That’s why most coaches move their lifters to something like an upper lower split for better energy management. Just like fierce 5 runs from fb to ul to ulppl.

I'm about 9% body fat and 6'3. On squats I lift 265 lb on squat, 165 lb for Romanian dead lifts, 135 lb on OHP,and 225 lb on bench press. Can you recommend me a routine please?

[TAWS6]

I'm about 9% body fat and 6'3. On squats I lift 265 lb on squat, 165 lb for Romanian dead lifts, 135 lb on OHP,and 225 lb on bench press. Can you recommend me a routine please?

Any upper lower split would be ideal. Lyle McDonald’s gbr, fierce 5 ul. Or do a hybrid. Lower, rest, upper, rest, full. That way you still hit everything twice per week and you’re in the gym only 3 days . you’ll also need to bulk as naturals can’t gain muscle at that low of a bf.

[diploid123]

Any upper lower split would be ideal. Lyle McDonald’s gbr, fierce 5 ul. Or do a hybrid. Lower, rest, upper, rest, full. That way you still hit everything twice per week and you’re in the gym only 3 days . you’ll also need to bulk as naturals can’t gain muscle at that low of a bf.

Can you give me a hybrid please> I wil be really hard to find time to go to the gym 4 days a week.

[TAWS6]

Can you give me a hybrid please> I wil be really hard to find time to go to the gym 4 days a week.

Monday- lower
Squat 3x8
Romanian dl 3x10
Leg extension 3x12
Leg curl 3x12
Calf’s, abs 3x15

Tuesday- upper
Bench press 3x8
OHP 3x10
Pendlay row 3x8
Lat pull down 3x10
Barbell curls 3x10
Tricep press down 3x10

Friday- full
Squat 3x8
Incline press 3x8
Db row 3x10
Face pull 3x12
Calf raises 3x15

Progression = add weight every two weeks

[diploid123]

Monday- lower
Squat 3x8
Romanian dl 3x10
Leg extension 3x12
Leg curl 3x12
Calf’s, abs 3x15

Tuesday- upper
Bench press 3x8
OHP 3x10
Pendlay row 3x8
Lat pull down 3x10
Barbell curls 3x10
Tricep press down 3x10

Friday- full
Squat 3x8
Incline press 3x8
Db row 3x10
Face pull 3x12
Calf raises 3x15

Progression = add weight every two weeks

Thank you. I really appreciate it.