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Fierce 5 upper lower
Bulking
Intermediate
Machine strength
Plan Details
The Fierce 5 upper lower routine by switchbratt is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper A
Est. 49 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Day 2
Lower A
Est. 48 min
6 exercises
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Squat
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 30 Reps
Day 3
Upper B
Est. 51 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
pendlay row
3 Sets x 8 Reps
Day 4
Lower B
Est. 47 min
6 exercises
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 30 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 5 Reps
