Fierce 5 Workout Plan Template

	A	B	C	D
1	Week 5	5/24 Tue	5/26 Thu	5/28 Sat
2	Workout A
3	Squat 3x5	180		180
4	Bench 3x5	155		155
5	Pendlay Rows 3x8	120		120
6	Banded Face Pulls 3x10	Band		Band
7	Calf raises 3x15/Tricep pressdowns 3x10 Superset	55 / band		55 / band
8
9	Workout B
10	Front Squat 3x5		125
11	Arnold Press 3x5		45
12	Romanian Deadlift 3x8		195
13	Lat Pulldowns 3x8 (any grip)		Band
14	Ab work 3x15/Bicep curls 3x10 Superset		Spiderman Plank / 30 (Fail last 2)
15
16	Week 4	5/17 Tue	5/19 Thu	5/21 Sat
17	Workout A
18	Squat 3x5		170
19	Bench 3x5		150
20	Pendlay Rows 3x8		115
21	Banded Face Pulls 3x10		Band
22	Calf raises 3x15/Tricep pressdowns 3x10 Superset		50 / band
23
24	Workout B	HOTEL GYM
25	Front Squat 3x5	50 Goblet		115
26	Arnold Press 3x5	45		45
27	Romanian Deadlift 3x8	20KG KB Single DL		185
28	Lat Pulldowns 3x8 (any grip)	Machine 100lb		Band
29	Ab work 3x15/Bicep curls 3x10 Superset	star side planks / 30 (Fail last 2)		star side planks / 30
30
31	Week 3	5/10 Tue	5/12 Thu	5/14 Sat
32	Workout A
33	Squat 3x5	160		165
34	Bench 3x5	145		145
35	Pendlay Rows 3x8	110		110
36	Banded Face Pulls 3x10	Band		Band
37	Calf raises 3x15/Tricep pressdowns 3x10 Superset	45 / band		45 / band
38
39	Workout B
40	Goblet Squat 3x5		60
41	Arnold Press 3x5		45
42	Romanian Deadlift 3x8		175
43	Lat Pulldowns 3x8 (any grip)		Band
44	Ab work 3x15/Bicep curls 3x10 Superset		star side planks / 30 failed last 2 reps
45
46	Week 2	5/3 Tue	5/5 Thu	5/7 Sat
47	Workout A
48	Squat 3x5		155
49	Bench 3x5		140
50	Pendlay Rows 3x8		105
51	Banded Face Pulls 3x10		Band
52	Calf raises 3x15/Tricep pressdowns 3x10 Superset		40 / band
53
54	Workout B
55	Goblet Squat 3x5	50		50
56	Arnold Press 3x5	40		40
57	Romanian Deadlift 3x8	165		165
58	Lat Pulldowns 3x8 (any grip)	Band		Band
59	Ab work 3x15/Bicep curls 3x10 Superset	Body Saw / 25 repeat last fail		deadbugs / 25 repeat last fail
60
61	Week 1	4/26 Tue	4/28 Thu	4/30 Sat
62	Workout A
63	Squat 3x5	145		145
64	Bench 3x5	135		135
65	Pendlay Rows 3x8	95		95
66	Banded Face Pulls 3x10	Band		Band
67	Calf raises 3x15/Tricep pressdowns 3x10 Superset	35 / band		35 / band
68
69	Workout B
70	Goblet Squat 3x5		40
71	Arnold Press 3x5		35
72	Romanian Deadlift 3x8		155
73	Lat Pulldowns 3x8 (any grip)		Band
74	Ab work 3x15/Bicep curls 3x10 Superset		flutter kicks / 25 last failed 8
75
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