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