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