Earlier this year (January, maybe beginning of February), I started “Fierce 5” Novice. A 3-day split like so:
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Bicep curls 2x10 Superset
Days: Monday “A”, Wednesday “B”, Friday “A”, Monday “B”, etc, etc
I was actually doing that program while in a deficit, even though it’s meant to be progressive overload for gains. Oddly enough, I think I made a bunch of newb gains because it definitely improved ALL compound lifts.
I just started Fierce 5 Intermediate, which is basically a 4-day upper/lower split, similarly designed as the above but with added lifts and slightly different progression. This time though I’m actually eating for the gains, so can’t wait to see how it goes (started a 300 calorie surplus for now by upping carbs and a bit of protein). I’ll post the Fierce 5 Intermediate if anyone wants to see it since I don’t want to make this post crazy big.