Workout Routine

Free

Fierce 5 5-day L/U LPP

by niznpt

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Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Lower A

squat

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

squat

3×5

leg press

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

leg press

3×8

leg curl

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

leg curl

3×8

hanging leg raises

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

hanging leg raises

3×12+

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

3×5

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

3×8+

lat pulldown

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

lat pulldown

3×8

bent over row

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

bent over row

3×8

curl

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

curl

3×8

Legs

squat

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

squat

3×5

romanian deadlift

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

romanian deadlift

3×5

leg extension

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

leg extension

3×10

shrug

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

shrug

3×10

Push

bench press

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

bench press

3×5

overhead press

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

overhead press

3×8

fly

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

fly

3×10

tricep pushdown

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

tricep pushdown

3×12

side lateral raise

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

side lateral raise

3×12

Pull

pendlay row

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

pendlay row

3×5

lat pulldown

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

lat pulldown

3×8

curl

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

curl

3×10