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Fall 2018 Exercise Routine

Workout: Adaptation of Fierce Five Intermediate Program

Lower Day A:

  • Squat (3×5) at Max Weight with three warmup intervals (1×5) every 40-50 pounds
  • Back Extensions (3×8) at Max Weight with three warmup sets at 50-pound intervals
  • Leg Curls (3×10) at Max Weight with two warmup sets at 20-pound intervals
  • Leg Press (3×8) at Max Weight with three warmup intervals every plate added (90 pounds)
  • Calf Raise (3×15) at Max Weight with two warmup sets
  • Dumbbell curls (3×5) with warmup sets starting at 20 (3×10) and working to max weight

Upper Day A

  • Flat Bench (3×5) at Max Weight with four warmup intervals (1×5) every 25-30 pounds
  • Incline Bench (3×5) at Max Weight with two warmup sets at 25-pound intervals
  • Low Row (3×8) at Max Weight with two warmup intervals every 20-30 pounds
  • Lat Pulldown (3×8) at Max Weight with three warmup intervals every 20 pounds
  • Reverse Delt (3×8) at Max Weight with two warmup sets at 15-pound intervals

Lower Day B

  • Front Squat (3×5) at Max Weight with three warmup intervals (1×5) every 30-40 pounds
  • RDL (3×5) at Max Weight with three warmup sets at 90-pound intervals
  • Leg Curls (3×10) at Max Weight with two warmup sets at 20-pound intervals
  • Leg Extension (3×8) at Max Weight with three warmup intervals at 30-pound intervals
  • Calf Raise (3×15) at Max Weight with two warmup sets

Upper Day B

  • Overhead Press (3×5) at Max Weight with three warmup sets (1×5) every 20 pounds
  • High/Bent Row (3×8) at Max Weight with three warmup sets at 25-30 pound intervals
  • Flies (3×8) at Max Weight with three warmup sets at 30-pound intervals
  • Face Pulls (3×12) and Tricep press downs (3×10) Superset
  • Dumbbell curls (3×5) with warmup sets starting at 20 (3×10) and working to max weight

Home Workout (Twice Weekly)

  • Front Planks (3×60 seconds)
  • Ab Wheel (3×10)
  • Leg Raise (3×10)
  • Pushups (3×20)
  • Pullups (3×8)
  • HIIT (10 minutes)
  • Jump Rope (3×60)

Diet: TDEE of 1,800

Macro Breakdown

  • 2,000 Calories
    • 75g Carbohydrates
    • 200g Protein
    • 100g Fat

Breakfast: Max 200 calories

  • Protein Bar
  • Oikos or Chobani Yogurt

Lunch: Max 500 calories

  • Pre-made Salad w/protein

Snack (Pre-Workout): 200 calories

  • Protein Bar

Snack (Post-Workout): 200 calories

  • Protein Shake

Dinner: Max 900 calories

  • Protein: Tilapia, Chicken Quarter, Turkey Sausage, Salmon, Chicken Breast
  • Starch: Couscous, Sweet Potato, Brown Rice, Whole-Grain Pasta
  • Vegetable: Broccoli, Cauliflower, Zucchini, Brussels Sprouts

90 minutes Pre-Bed:

  • Hot Tea
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