Fierce 5 Workout Routine

The Fierce 5 Workout Routine presents a list of comprehensive workout routines that have been designed for people who don’t have a firm backing of a well-structured training plan behind them. If you are one of those, choosing to go with the Fierce 5 training program can be an apt decision.

This training program is also suitable for people who have been training in a non-intense manner for a year or two. However, they need to be consistent with their workouts, eat correctly, and should be running a decent program.

The Fierce five training programs present before you a well-balanced amalgamation of different training approaches. Whether it is the high volume approach or the high-intensity approach, this training program makes effective use of all these training styles.

Fierce 5 Novice Full Body Program

Exercises	Sets x Reps
Workout A
Squat	3 x 5
Bench Press	3 x 5
Pendlay Rows	3 x 8
Face Pulls	3 x 10
Calf raises supersetted with Tricep pressdowns	2 x 15 – 2 x 10
Workout B
Front Squat	3 x 5
Overhead Press	3 x 5
Romanian Deadlift	3 x 8
Lat Pulldowns (with any grip)	3 x 8
Ab work supersetted with Bicep Curls	2 x 15- 2 x 10

In this beginner workout program, you would be training on 3 non-consecutive days of a week. In those three days, you will alternate between performing Workout A and Workout B. You can simply go for a Monday, Wednesday, Friday or a Tuesday, Thursday, Saturday split. As you progress through this full body training routine, you will be adding up 5 lbs every week to your upper body lifts and 10 lbs every week to your lower body lifts.

You will make an increase of 5 lbs in the reverse flies every month. For leg curls, you will be increasing the weight by 5 lbs every week. When it comes to ab work, you can progress by adding up a few reps every week. If you have limited equipment for these exercises, then you can increase the weights lifted on them every week.

If you face the same problem with exercises that are to be performed in the 5 rep range, you can add up 1 rep per set as you progress through the weeks keeping the same weight. Similarly, for exercises that require you to perform 8-15 reps, you can add 2 reps per week keeping the weights constant.

Fierce 5 Novice Dumbbell Routine

Exercises	Sets x Reps
Workout A
Split Squat	3 x 8 (each leg)
Bench Press	3 x 8 (If you don’t have a bench, you can opt to do the floor presses)
Dumbbell Rows	3 x 8 (with one arm on bench and back parallel to the floor)
Reverse Flies	3 x 10
Calf Raises supersetted with French Press	2 x 15 – 2 x 10
Workout B
Walking Lunge	3 x 8 (each leg)
Overhead Press	3 x 8
Romanian Deadlift or Straight Leg Deadlift (Once you max out your weight, you can use the single leg version)	3 x 8
Lat Pulldowns or Pull/Chin-ups (Once you are able to get through 3 x 8, you can add additional weights)	3 x 8
Ab work supersetted with Curls	2 x 15 – 2 x 10

Since this program prioritizes the use of dumbbells, you can choose to go for adding up 5 lbs to each dumbbell every other week for the upper body lifts and 5 lbs to each dumbbell weekly when it comes to lower body lifts. To be honest, only a certain level of progress can be made on this program with limited equipment. If you want to see the results of this program on a continuous basis, you would ultimately have to join a gym or acquire proper home gym equipment including a power rack, an Olympic barbell, an adjustable bench, and Olympic weights. This will ensure that you can get adequately trained along with progressing with the program in an effective manner.

In case you don’t have a pull-up bar or a lat pulldown machine at home, you can get a doorway pull-up bar. If you are unable to perform a single rep of pull-ups, you can use a chair to go through its concentric phase. Then focus on slowing down the eccentric phase while performing your pull-ups. You can even use resistance bands with more resistance to duplicate performing the lat pulldown. If these options are too expensive for you, you can find something else to hang on to like a low tree branch.

Fierce 5 Intermediate Upper/Lower Workout Program

Exercises	Sets x Reps
Upper A
Bench Press	3 x 5
Incline Bench Press	3 x 8
Lat Pulldowns (with any grip)	3 x 8
Bent Over Rows	3 x 8
Curls supersetted with Reverse Flies	3 x 10 – 3 x 12
Lower A
Squats	3 x 5
Weighted Back Extensions	3 x 8
Leg Press	3 x 10
Leg Curls	3 x 10
Ab Work supersetted with Calf Raises	3 x 15 – 3 x 12
Upper B
Overhead Press	3 x 5
Flies	3 x 10
Pull-ups	3 x 8
Pendlay Rows	3 x 8
Face Pulls supersetted with Tricep Pressdowns	3 x 12 – 3 x 10
Lower B
Front Squat	3 x 5
Romanian Deadlift	3 x 8
Leg Extensions	3 x 10
Leg Curls	3 x 10
Ab work supersetted with Calf Raises	3 x 15 – 3 x 12

In this Upper/Lower training program, you would be performing your workouts on two consecutive days. Afterward, there will be a rest day following which you would again be having two consecutive days of training. For instance, you can perform the “Upper A” workout on Monday, “Lower A” workout on Tuesday, Rest day on Wednesday, “Upper B” workout on Thursday, “Lower B” workout on Friday, and a Rest day on Saturday and Sunday.

You will be adding up 5 lbs to every upper body lift and 10 lbs to every lower body lift every 2 weeks. After one week, increase the reps by 1 on every set. For instance, instead of performing 3 sets of 5 reps on the overhead press, you would be performing 3 sets of 6 reps on it. At the end of that week, with the increase in weights, the reps will automatically dropdown.

You must keep in mind that weight increases are halved between dumbbell exercises. Be careful while increasing the weights on isolation exercises. Progression of weights with isolation exercises can be too fast.

Fierce 5 Intermediate/Advanced 5 Day Lower/Upper LPP Program

Exercises	Sets x Reps
Lower A
Squats	3 x 5-6
Weighted Back Extensions	3 x 8-10
Leg Press	3 x 8-10
Leg Curls	3 x 8-10
Ab Work supersetted with Calf Raises	3 x 15-18 – 3 x 12-15
Upper A
Incline Bench	3 x 5-6
Decline Dumbbell Bench	3 x 8-10
Lat Pulldowns	3 x 8-10
Bent Over Rows	3 x 8-10
Curls supersetted with Face Pulls	3 x 8-10 – 3 x 10-12
Legs
Squat*	3 x 5-6
Deadlift*	3 x 5-6
Good Mornings	3 x 8-10
Leg Extensions supersetted with Leg Curls	3 x 10-12
Calf Work supersetted with Shrugs	3 x 12-15 – 3 x 8-10
Push
Bench (Horizontal Press)*	3 x 5-6
Overhead Press (Upward Press)*	3 x 5-6
Dips or Fly	3 x 8-10
Overhead extensions (long head iso.) supersetted with Ab work	3 x 8-10 – 3 x 12-15
Lateral Raises	3 x 10-12
Pull
Pendlay Rows (Horizontal Pull)*	3 x 5-6
Yates Rows (Upward Pull)	3 x 5-6
Lat Pulldowns (Downward Pull) (with any grip)	3 x 8-10
Reverse Flies supersetted with Overhead Face Pulls (for face pulls, a 60-degree incline is recommended)	3 x 10-12
Curls	3 x 8-10
*You must keep in mind that weight increases are halved between dumbbell exercises. Be careful while increasing the weights on isolation exercises. Progression of weights with isolation exercises can be too fast.
* You can also do additional heavy single, double or triple sets each day. Only pick one exercise/day and do not attempt max.

This training program requires you to workout 2 consecutive days in a week followed by a day of rest and then 3 more consecutive days of workout. It can be understood from the following table:-

Monday	Lower A
Tuesday	Upper A
Wednesday	Rest Day
Thursday	Legs (with Deadlift)
Friday	Push
Saturday	Pull
Sunday	Rest
Repeat

Following this training program, you would be adding up 5 lbs to all your upper body lifts and 10 lbs to all your lower body lifts after every 2 weeks. After 1 week, increase the number of overall reps from the lower rep range to the higher rep range.

*You must keep in mind that weight increases are halved between dumbbell exercises. Be careful while increasing the weights on isolation exercises. Progression of weights with isolation exercises can be too fast.

Final Words

The Fierce 5 training programs are really effective for beginners, intermediate and advanced lifters. On one hand, this training routine trains all the major muscle groups with heavy compound lifts, and on the other hand, it also makes provisions for training smaller muscle groups with isolation movements. There have been claims made by some lifters about the effectiveness of this program as they have doubled their squat and deadlift PRs in just 3 months. We expect that the Fierce 5 training routine will surely work for you in the same manner.

Pin this pin on Pinterest to your favorite fitness board and share with a friend who may be looking to learn how to start working out.