Fierce 5 U/L

Build Muscle

4 weeks / 4 days per week

Fierce 5 Upper lower

Reviews

0 reviews

Week 1

Day 1

Bench Press

Assistance
3 x 6 reps

Bent-over Row (Barbell)

Assistance
3 x 8 reps

Incline Bench Press (Barbell)

Assistance
3 x 8 reps

Lat Pulldown

Assistance
3 x 8 reps

Incline Curl (Dumbbell)

Assistance
3 x 10 reps

Reverse Fly

Assistance
3 x 12 reps

Day 2

Squat

Assistance
3 x 6 reps

Hyperextension (Weighted)

Assistance
3 x 8 reps

Leg Press

Assistance
3 x 10 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Decline Sit-up (Weighted)

Assistance
3 x 10 reps

Standing Calf Raise

Assistance
3 x 12 reps

Day 3

Press

Assistance
3 x 6 reps

Fly (Dumbbell)

Assistance
3 x 10 reps

Pull-up (Weighted)

Assistance
3 x 8 reps

Seal Row (Dumbbell)

Assistance
3 x 10 reps

Face Pull (Cable)

Assistance
3 x 12 reps

Triceps Extension (Cable)

Assistance
3 x 10 reps

Day 4

RDL (Barbell)

Assistance
3 x 8 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Leg Extension (Machine)

Assistance
3 x 10 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Decline Sit-up (Weighted)

Assistance
3 x 15 reps

Standing Calf Raise

Assistance
3 x 12 reps

Week 2

Day 1

Bench Press

Assistance
3 x 6 reps

Bent-over Row (Barbell)

Assistance
3 x 8 reps

Incline Bench Press (Barbell)

Assistance
3 x 8 reps

Lat Pulldown

Assistance
3 x 8 reps

Incline Curl (Dumbbell)

Assistance
3 x 10 reps

Reverse Fly

Assistance
3 x 12 reps

Day 2

Squat

Assistance
3 x 6 reps

Hyperextension (Weighted)

Assistance
3 x 8 reps

Leg Press

Assistance
3 x 10 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Decline Sit-up (Weighted)

Assistance
3 x 10 reps

Standing Calf Raise

Assistance
3 x 12 reps

Day 3

Press

Assistance
3 x 6 reps

Fly (Dumbbell)

Assistance
3 x 10 reps

Pull-up (Weighted)

Assistance
3 x 8 reps

Seal Row (Dumbbell)

Assistance
3 x 10 reps

Face Pull (Cable)

Assistance
3 x 12 reps

Triceps Extension (Cable)

Assistance
3 x 10 reps

Day 4

RDL (Barbell)

Assistance
3 x 8 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Leg Extension (Machine)

Assistance
3 x 10 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Decline Sit-up (Weighted)

Assistance
3 x 15 reps

Standing Calf Raise

Assistance
3 x 12 reps

Week 3

Day 1

Bench Press

Assistance
3 x 6 reps

Bent-over Row (Barbell)

Assistance
3 x 8 reps

Incline Bench Press (Barbell)

Assistance
3 x 8 reps

Lat Pulldown

Assistance
3 x 8 reps

Incline Curl (Dumbbell)

Assistance
3 x 10 reps

Reverse Fly

Assistance
3 x 12 reps

Day 2

Squat

Assistance
3 x 6 reps

Hyperextension (Weighted)

Assistance
3 x 8 reps

Leg Press

Assistance
3 x 10 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Decline Sit-up (Weighted)

Assistance
3 x 10 reps

Standing Calf Raise

Assistance
3 x 12 reps

Day 3

Press

Assistance
3 x 6 reps

Fly (Dumbbell)

Assistance
3 x 10 reps

Pull-up (Weighted)

Assistance
3 x 8 reps

Seal Row (Dumbbell)

Assistance
3 x 10 reps

Face Pull (Cable)

Assistance
3 x 12 reps

Triceps Extension (Cable)

Assistance
3 x 10 reps

Day 4

RDL (Barbell)

Assistance
3 x 8 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Leg Extension (Machine)

Assistance
3 x 10 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Decline Sit-up (Weighted)

Assistance
3 x 15 reps

Standing Calf Raise

Assistance
3 x 12 reps

Week 4

Day 1

Bench Press

Assistance
3 x 6 reps

Bent-over Row (Barbell)

Assistance
3 x 8 reps

Incline Bench Press (Barbell)

Assistance
3 x 8 reps

Lat Pulldown

Assistance
3 x 8 reps

Incline Curl (Dumbbell)

Assistance
3 x 10 reps

Reverse Fly

Assistance
3 x 12 reps

Day 2

Squat

Assistance
3 x 6 reps

Hyperextension (Weighted)

Assistance
3 x 8 reps

Leg Press

Assistance
3 x 10 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Decline Sit-up (Weighted)

Assistance
3 x 10 reps

Standing Calf Raise

Assistance
3 x 12 reps

Day 3

Press

Assistance
3 x 6 reps

Fly (Dumbbell)

Assistance
3 x 10 reps

Pull-up (Weighted)

Assistance
3 x 8 reps

Seal Row (Dumbbell)

Assistance
3 x 10 reps

Face Pull (Cable)

Assistance
3 x 12 reps

Triceps Extension (Cable)

Assistance
3 x 10 reps

Day 4

RDL (Barbell)

Assistance
3 x 8 reps

Split Squat (Dumbbell)

Assistance
3 x 8 reps

Leg Extension (Machine)

Assistance
3 x 10 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Decline Sit-up (Weighted)

Assistance
3 x 15 reps

Standing Calf Raise

Assistance
3 x 12 reps

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