Fierce 5 "Novice Program" Balanced Volume

Workout A Sets & Reps Week #1 Week #2 Week #3 Week #4 Week #5 Week #6
Squat 3x5 52 57 61 66 70 75
Bench Press 3x5 34 36 39 41 43 45
Pendlay Row 3x8 34 36 39 41 43 45
Face Pulls 3x10 16 18 20 23 25 27
Calf Raises 2x15 32 36 41 45 50 54
Tricep Pressdowns 2x10 11 14 16 18 20 23

Workout B Sets & Reps Week #1 Week #2 Week #3 Week #4 Week #5 Week #6
Front Squat 3x5 52 57 61 66 70 75
Overhead Press 3x5 34 36 39 41 43 45
Romanian Deadlift 3x8 59 64 68 73 77 82
Lat Pulldowns 3x8 41 43 45 48 50 52
Abdominals 2x(REPS) 9 14 18 23 27 32
Bicep curls 2x10 20 20 23 25 27 29
 Starting Weights Programming
Movement Weight (lb) Part Weight (lb)
Squat 52.16308 Upper Body 2.26796 5
Bench Press 34.0194 Lower Body 4.53592 10
Pendlay Row 34.0194 0.453592
Week #7 Face Pulls 15.87572
79 Calf Raises 31.75144
48 Tricep Pressdowns 11.3398
48 Front Squat 52.16308
29 Overhead Press 34.0194
59 Romanian Deadlift 58.96696
25 Lat Pulldowns 40.82328
Abdominals 9.07184 *reps
Week #7 Bicep curls 20.41164
79
48
86 HOW TO USE:
54 (1) INPUT STARTING WEIGHTS
36 (2) INPUT WEIGHT INCREASE
32 (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
115
75
75
35
70
25
115
75
130
90
20
45