Fierce 5 U/L
Build Muscle
4 weeks / 4 days per week
Fierce 5 Upper lower
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Week 1
Day 1
Bench Press
AssistanceBent-over Row (Barbell)
AssistanceIncline Bench Press (Barbell)
AssistanceLat Pulldown
AssistanceIncline Curl (Dumbbell)
AssistanceReverse Fly
AssistanceDay 2
Squat
AssistanceHyperextension (Weighted)
AssistanceLeg Press
AssistanceSeated Leg Curl (Machine)
AssistanceDecline Sit-up (Weighted)
AssistanceStanding Calf Raise
AssistanceDay 3
Press
AssistanceFly (Dumbbell)
AssistancePull-up (Weighted)
AssistanceSeal Row (Dumbbell)
AssistanceFace Pull (Cable)
AssistanceTriceps Extension (Cable)
AssistanceDay 4
RDL (Barbell)
AssistanceSplit Squat (Dumbbell)
AssistanceLeg Extension (Machine)
AssistanceSeated Leg Curl (Machine)
AssistanceDecline Sit-up (Weighted)
AssistanceStanding Calf Raise
AssistanceWeek 2
Day 1
Bench Press
AssistanceBent-over Row (Barbell)
AssistanceIncline Bench Press (Barbell)
AssistanceLat Pulldown
AssistanceIncline Curl (Dumbbell)
AssistanceReverse Fly
AssistanceDay 2
Squat
AssistanceHyperextension (Weighted)
AssistanceLeg Press
AssistanceSeated Leg Curl (Machine)
AssistanceDecline Sit-up (Weighted)
AssistanceStanding Calf Raise
AssistanceDay 3
Press
AssistanceFly (Dumbbell)
AssistancePull-up (Weighted)
AssistanceSeal Row (Dumbbell)
AssistanceFace Pull (Cable)
AssistanceTriceps Extension (Cable)
AssistanceDay 4
RDL (Barbell)
AssistanceSplit Squat (Dumbbell)
AssistanceLeg Extension (Machine)
AssistanceSeated Leg Curl (Machine)
AssistanceDecline Sit-up (Weighted)
AssistanceStanding Calf Raise
AssistanceWeek 3
Day 1
Bench Press
AssistanceBent-over Row (Barbell)
AssistanceIncline Bench Press (Barbell)
AssistanceLat Pulldown
AssistanceIncline Curl (Dumbbell)
AssistanceReverse Fly
AssistanceDay 2
Squat
AssistanceHyperextension (Weighted)
AssistanceLeg Press
AssistanceSeated Leg Curl (Machine)
AssistanceDecline Sit-up (Weighted)
AssistanceStanding Calf Raise
AssistanceDay 3
Press
AssistanceFly (Dumbbell)
AssistancePull-up (Weighted)
AssistanceSeal Row (Dumbbell)
AssistanceFace Pull (Cable)
AssistanceTriceps Extension (Cable)
AssistanceDay 4
RDL (Barbell)
AssistanceSplit Squat (Dumbbell)
AssistanceLeg Extension (Machine)
AssistanceSeated Leg Curl (Machine)
AssistanceDecline Sit-up (Weighted)
AssistanceStanding Calf Raise
AssistanceWeek 4
Day 1
Bench Press
AssistanceBent-over Row (Barbell)
AssistanceIncline Bench Press (Barbell)
AssistanceLat Pulldown
AssistanceIncline Curl (Dumbbell)
AssistanceReverse Fly
AssistanceDay 2
Squat
AssistanceHyperextension (Weighted)
AssistanceLeg Press
AssistanceSeated Leg Curl (Machine)
AssistanceDecline Sit-up (Weighted)
AssistanceStanding Calf Raise
AssistanceDay 3
Press
AssistanceFly (Dumbbell)
AssistancePull-up (Weighted)
AssistanceSeal Row (Dumbbell)
AssistanceFace Pull (Cable)
AssistanceTriceps Extension (Cable)
AssistanceDay 4
RDL (Barbell)
AssistanceSplit Squat (Dumbbell)
AssistanceLeg Extension (Machine)
AssistanceSeated Leg Curl (Machine)
AssistanceDecline Sit-up (Weighted)
AssistanceStanding Calf Raise
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