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Routine Advice. Greyskull & Fierce 5


#1

Hi all,
Recently started training again after a good few years of training on and off but missing large periods of training due to playing other sports and commitments. Lots of change recently but basically I have more time and energy to devote to training and I'd like to add some mass, strength and maybe lose a few pounds of bodyfat along the way (say 10lbs or so). Fwiw I'm fairly fit, 40 yrs old.

I've done a fair bit of reading and have 2 routines I like the look of, one is a version of Greyskull LP and another is Fierce 5 which seems well rated over on another board.
Greyskull follows the usual A/B/A, B/A/B pattern but squats are always done Monday/Fri and deadlifts Wednesday (I would workout mon/wed/fri).

Greyskull Routine:

A. Monday:
-Bench 2x5, 1x5+
-Curl (Bi) 2x10
-Calf raise 1x15-20
-Squat 2x5, 1x5+

B. Wed:
-OH Press 2x5, 1x5+
-Weighted chins or pull ups 2x6-8
-Skull Crushers 2x10
-Deadlift 1x5+

A. Fri:
-Bench 2x5, 1x5+
-Curl (Bi) OH Press 2x5,
-Calf raise 1x15-20
-Squat 2x5, 1x5+.

Week 2 would be B/A/B but squats & deads stay Mon/wed/fri so:

B. Mon:
-OH Press 2x5, 1x5+
-Weighted chins or pull ups 2x6-8
-Skull Crushers 2x10
-Squats 2x5, 1x5+

A. Wed:
-Bench 2x5, 1x5+
-Curl (Bi) 2x10
-Calf raise 1x15-20
-Deadlift 1x5+

B. Fri:
-OH Press 2x5, 1x5+
-Weighted chins or pull ups 2x6-8
-Skull Crushers 2x10
-Squats 2x5, 1x5+

The other option is the Fierce 5 routine as below. 2 workouts A & B that work Mon/Wed/Fri, A/B/A week one followed by B/A/B week 2 and so on.

A.
-Squat 3x5
-Bench 3x5
-Pendlay (Barbell) Row 3x8
-Rev Flyes (or face pulls) 3x10
-2 super sets of calf raise x15/skull crushers x10

B.
-Deadlift 3x5
-OH Press 3x5
-Leg Curl 3x8
-Pull-ups 3x8
-2 Supersets of weighted crunches x15/Bi Curls x10.

I suppose the big difference is the AMRAP on the final set with Greyskull. Any thoughts on which would be the better routine?
Any feedback would be appreciated.
Thanks.


#2

The only time a program is "better" is when it is in line with your goal(s).

As you are inconsistent, it doesn't matter. Do one, do the other, they are basically the same. If you were consistent, the answer would be the same.

Your end result will depend on three things.

  1. Be consistent
  2. Consistently be consistent.
  3. Consistently be consistent for consistency's sake.

This is for workout, eating, supplementation, rest, life.

Good luck