Fierce 5 "Novice Program" Balanced Volume

Workout A Sets & Reps Week #1 Week #2 Week #3 Week #4 Week #5

Squat 3x5 115 125 135 145 155
Bench Press 3x5 75 80 85 90 95
Pendlay Row 3x8 75 80 85 90 95
Face Pulls 3x10 35 40 45 50 55
Calf Raises 2x15 70 80 90 100 110
Tricep Pressdowns 2x10 25 30 35 40 45

Workout B Sets & Reps Week #1 Week #2 Week #3 Week #4 Week #5

Front Squat 3x5 115 125 135 145 155
Overhead Press 3x5 75 80 85 90 95
Romanian Deadlift 3x8 130 140 150 160 170
Lat Pulldowns 3x8 90 95 100 105 110
Abdominals 2x(REPS) 20 30 40 50 60
Bicep curls 2x10 45 45 50 55 60
 Starting Weights Programming
Movement Weight (lb) Part Weight (lb)
Squat 115 Upper Body 5
Bench Press 75 Lower Body 10
Pendlay Row 75
Week #6 Week #7 Face Pulls 35
165 175 Calf Raises 70
100 105 Tricep Pressdowns 25
100 105 Front Squat 115
60 65 Overhead Press 75
120 130 Romanian Deadlift 130
50 55 Lat Pulldowns 90
Abdominals 20 *reps
Week #6 Week #7 Bicep curls 45
165 175
100 105
180 190 HOW TO USE:
115 120 (1) INPUT STARTING WEIGHTS
70 80 (2) INPUT WEIGHT INCREASE
65 70 (IN PROGRAMMING SECTION)
(3) PRINT 7-WEEK SHEET
(4) FOR FURTHER WEEKS, SIMPLY
RE-ENTER NEW STARTING WTS
FOR ANOTHER 7-WK CYCLE
(5) ^ SAME FOR DELOADS