Workout Routine

Fierce 5 5-day L/U LPP

by niznpt

Starting TM is 90% of 1RM.

Workouts

Lower A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

leg curl

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12 +
amrap
60 sec

hanging leg raises

3 sets

Upper A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec

incline bench press

3 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8 +
amrap
90 sec

decline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

lat pulldown

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

bent over row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

curl

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
180 sec
2
65% 1RM
5
180 sec
3
65% 1RM
5
180 sec

romanian deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg extension

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

shrug

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

overhead press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec

fly

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

tricep pushdown

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

side lateral raise

3 sets

Pull

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec

pendlay row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

curl

3 sets