Saturday, November 28, 2020

Fierce 5 Novice Routine weekly progression? Amrap? Adding reps?

When gyms open up again I am intending on running the fierce 5 routine to get my numbers up.

The workout consists of

A:

Squats, Bench 3x5, Rows 3x8

Facepulls, Triceps, Calves

B:

Front Squat, OHP 3x5, RDL 3x8

Chin ups 3x8, Biceps, Abs

Weight is supposed to be added weekly, 5lb for upper body lifts, 10lbs for lower body

That would mean that either Workout A or workout B I'm hitting twice a week with the same weight

The author of the program writes: "For the exercises in the 5 rep range add 1 rep per set during the weeks you aren’t increasing weight. For exercises in the 8-15 range add 2 reps per set during weeks you aren’t increasing weight."

Does that mean I am supposed to for example do Squats and Bench for 3x6 instead of 3x5 if I am doing workout A twice that week? I was also thinking about simply making the last sets of each exercise of the last Workout that week an AMRAP set to get some weekly overload in terms of volume

Does that sound like a good idea?

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