Fierce 5 Workout Program

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{"program":{"vtype":"program","id":"fierce-5","name":"Fierce 5","url":"https://forum.bodybuilding.com/showthread.php?t=159678631","author":"davisj3537","shortDescription":"Novice full-body program with built-in accessories for balanced muscle development - the aesthetic alternative to Starting Strength","description":"A beginner-friendly full-body program that fixes the most common complaint about Starting Strength and StrongLifts: no accessory work. Two alternating workouts, 3 days per week. Compounds at 3x5 build strength, accessories hit arms, rear delts, calves, and abs that pure strength programs skip. Weekly linear progression with a 15% deload on stalls.","nextDay":1,"weeks":[],"isMultiweek":true,"days":[{"id":"loroerop","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1774452668235,"planner":{"vtype":"planner","name":"Fierce 5","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"Squat / 3x5 / 135lb / 150s / progress: lp(5lb, 1, 0, 15%, 2, 0)\nBench Press / 3x5 / 95lb / 150s / progress: lp(5lb, 1, 0, 15%, 2, 0)\nPendlay Row / 3x8 / 95lb / 150s / progress: lp(5lb, 1, 0, 15%, 2, 0)\nFace Pull / 3x10 / 20lb / 60s / progress: dp(2.5lb, 10, 15) / warmup: none\nStanding Calf Raise / 2x15 / 40lb / 60s / superset: A / warmup: none / progress: dp(5lb, 15, 20)\nTriceps Pushdown / 2x10 / 30lb / 60s / superset: A / warmup: none / progress: dp(5lb, 10, 15)"},{"name":"Workout B","exerciseText":"Front Squat / 3x5 / 95lb / 150s / progress: lp(5lb, 1, 0, 15%, 2, 0)\nOverhead Press / 3x5 / 65lb / 150s / progress: lp(5lb, 1, 0, 15%, 2, 0)\nRomanian Deadlift, Barbell / 3x8 / 95lb / 150s / progress: lp(5lb, 1, 0, 15%, 2, 0)\nLat Pulldown / 3x8 / 80lb / 60s / progress: dp(5lb, 8, 12) / warmup: none\nCable Crunch / 2x15 / 30lb / 60s / superset: A / warmup: none / progress: dp(5lb, 15, 25)\nBicep Curl / 2x10 / 20lb / 60s / superset: A / warmup: none / progress: dp(5lb, 10, 15)"}]}]}},"fullDescription":"## Origin & Philosophy\n\nFierce 5 was created by **davisj3537** on the bodybuilding.com forums around 2014. He designed it because existing novice programs all had the same problems: \"slow progression, high volume, or not enough volume\" and lacked \"a balance in the way exercises and accessories are selected and programmed.\"\n\nThe core idea: give beginners the strength foundation of a 3x5 program, but add enough accessory work to actually build a balanced physique. Where Starting Strength has you doing 3 exercises and leaving the gym in 30 minutes, Fierce 5 adds [{Face Pull}], curls, tricep work, calf raises, and ab work - without bloating sessions past an hour.\n\n## Who It's For\n\n- **Experience**: Complete beginners or lifters with less than 6 months of structured training\n- **Goal**: Build both strength and muscle size - designed with aesthetics in mind, not pure powerlifting\n- **Diet**: Works on any diet. On a cut, progress at half rate (2.5lb upper / 5lb lower per week)\n\n## Pros & Cons\n\n**Pros**\n\n- [{Face Pull}] and rear delt work built in - most beginner programs completely ignore posterior shoulder health\n- [{Front Squat}] as a main movement develops quad strength and thoracic mobility that back squat alone doesn't\n- Direct arm work (curls + triceps) and calf raises every session - you'll actually look like you lift\n- Weekly progression instead of per-session means longer runway before stalling compared to Starting Strength or StrongLifts (typically 4-6 months vs 2-4 months)\n- Supersets on the last two exercises keep sessions around 45-60 minutes despite having 6 exercises\n\n**Cons**\n\n- No conventional [{Deadlift}] in the base program - [{Romanian Deadlift, Barbell}] covers the hip hinge but doesn't build off-the-floor strength the same way\n- Weekly progression may feel too slow for the first few weeks when weights are light - true beginners could add weight faster\n- [{Front Squat}] requires decent wrist and thoracic mobility that some beginners lack - you may need time to learn the rack position\n- No AMRAP sets - you lose the autoregulation and progress tracking that programs like [Phrak's Greyskull LP](/programs/phrakgreyskull) provide\n\n## Program Structure\n\n- **Split**: Full body, A/B alternating\n- **Periodization**: Straight linear progression with weekly weight increases\n- **Rotation**: Week 1 = A/B/A, Week 2 = B/A/B, repeat\n- **Schedule**: 3 non-consecutive days per week (e.g. Monday/Wednesday/Friday)\n\nWorkout A is the \"horizontal\" day - [{Bench Press}] (horizontal push) paired with [{Pendlay Row}] (horizontal pull), plus [{Squat}]. Workout B is the \"vertical\" day - [{Overhead Press}] (vertical push) paired with [{Lat Pulldown}] (vertical pull), plus [{Front Squat}].\n\n## Exercise Selection & Rationale\n\n**Workout A** pairs [{Squat}] with [{Bench Press}] and [{Pendlay Row}]. Pendlay rows are done at 3x8 rather than 3x5 - the slightly higher reps build back thickness while keeping the weight manageable enough for strict form. [{Face Pull}] covers the rear delts and rotator cuff muscles that pressing movements neglect. The session finishes with a superset of [{Standing Calf Raise}] and [{Triceps Pushdown}] - quick isolation work that doesn't need its own rest periods.\n\n**Workout B** pairs [{Front Squat}] with [{Overhead Press}] and [{Romanian Deadlift, Barbell}]. Front squats develop the quads and core differently than back squats, and the upright torso position has carryover to the overhead press. RDLs at 3x8 build hamstring and glute strength through a full range of motion. [{Lat Pulldown}] provides vertical pulling volume. The superset is [{Cable Crunch}] and [{Bicep Curl}].\n\n**Key substitutions**:\n- [{Face Pull}] and [{Reverse Fly}] are interchangeable\n- [{Lat Pulldown}] can be replaced with [{Chin Up}] or [{Pull Up}] (add weight via dip belt once bodyweight gets easy)\n- [{Front Squat}] + [{Romanian Deadlift, Barbell}] can both be swapped for [{Deadlift}] 3x5 + [{Lying Leg Curl}] 3x8-10 if you prefer conventional deadlifts\n- [{Overhead Press}] and [{Incline Bench Press}] are listed as interchangeable by the author\n\n## Set & Rep Scheme\n\nMain compounds ([{Squat}], [{Bench Press}], [{Front Squat}], [{Overhead Press}]) use **3x5** - heavy enough for strength adaptation while keeping total volume manageable across a full-body session.\n\nSecondary compounds ([{Pendlay Row}], [{Romanian Deadlift, Barbell}], [{Lat Pulldown}]) use **3x8** - the moderate rep range builds muscle while practicing the movement pattern. These exercises benefit from the added time under tension compared to 3x5.\n\nIsolation work ([{Face Pull}] at 3x10, [{Triceps Pushdown}] and [{Bicep Curl}] at 2x10, [{Standing Calf Raise}] and [{Cable Crunch}] at 2x15) uses higher reps appropriate for smaller muscle groups that respond better to volume than heavy loading.\n\nAll sets are straight sets - no AMRAP, no rep ranges on the main work.\n\n## Progressive Overload\n\nThe original program prescribes **weekly** weight increases:\n\n| Lift type | Increase per week |\n|-----------|------------------|\n| Upper body compounds ([{Bench Press}], [{Overhead Press}], [{Pendlay Row}]) | +5lb |\n| Lower body compounds ([{Squat}], [{Front Squat}], [{Romanian Deadlift, Barbell}]) | +5-10lb |\n| [{Face Pull}] / [{Reverse Fly}] | +5lb per month |\n| Accessories (curls, triceps, calves) | Double progression - add reps first, then weight |\n| Ab work | Add reps each week |\n\nSince each exercise appears 1-2 times per week in the alternating schedule, the app implements this as per-session increases of 5lb for compounds. For accessories, double progression handles the slower advancement - reps increase within a range, then weight goes up and reps reset.\n\n**On failure** (two consecutive failed sessions on the same exercise): drop the weight by **15%** and work back up, focusing on form.\n\n**When to move on**: If you stall on 2+ major lifts despite deloading and working back up, while eating at a caloric surplus, you've exhausted your novice gains.\n\n## How Long to Run It / What Next\n\nRun Fierce 5 for **4-6 months** while bulking. The weekly progression gives a longer runway than session-by-session programs.\n\n**Signs it's time to move on**: You've deloaded and rebuilt on 2+ major lifts and still can't break through. Sessions feel like a grind rather than productive work.\n\n**Good next programs**:\n- [Fierce 5 Intermediate Upper/Lower](https://forum.bodybuilding.com/showthread.php?t=162916931) - davisj3537's own 4-day follow-up program\n- [GZCLP](/programs/gzclp) - adds tiered exercise structure with a built-in stage system for handling stalls\n- [5/3/1 for Beginners](/programs/the5314b) - periodized progression that sustains gains much longer\n- [Lyle's Generic Bulking](/programs/lylegenericbulking) - upper/lower split with more hypertrophy focus\n\n## Equipment Needed\n\n- Barbell, weight plates, squat rack, flat bench\n- Cable machine (for [{Face Pull}], [{Triceps Pushdown}], [{Lat Pulldown}], [{Cable Crunch}])\n- Dumbbells (for [{Bicep Curl}], [{Standing Calf Raise}])\n\n**Home gym substitutions**: Replace [{Lat Pulldown}] with [{Chin Up}] or [{Pull Up}]. Replace [{Face Pull}] with [{Reverse Fly}] (dumbbells). Replace [{Cable Crunch}] with [{Hanging Leg Raise}] or [{Ab Wheel}]. Replace [{Triceps Pushdown}] with [{Skullcrusher}].\n\n## Rest Times\n\n- **Main compounds** ([{Squat}], [{Bench Press}], [{Front Squat}], [{Overhead Press}], [{Pendlay Row}], [{Romanian Deadlift, Barbell}], [{Lat Pulldown}]): 2-3 minutes\n- **Isolation exercises** ([{Face Pull}], [{Bicep Curl}], [{Triceps Pushdown}], [{Standing Calf Raise}], [{Cable Crunch}]): 60 seconds\n- **Supersets**: Perform both exercises back-to-back with no rest between them. Rest 60 seconds after completing both before starting the next round.\n\n## How to Pick Starting Weights\n\n**Complete beginners**: Start at about **50%** of what you think you can lift. Increase by 10-15% each session for the first 2-3 weeks until you reach roughly 85% of your capacity. Then switch to the standard weekly progression.\n\n**Returning lifters**: Start at **85%** of what you think you can handle. The program's author emphasizes starting lighter than you think - \"this program works best with lighter starting weights.\"\n\nA practical approach: for each exercise on day 1, start with the empty bar and add 10-20lb per set until form starts to break down or bar speed noticeably slows. Use that weight as your starting point.\n\n## Common Modifications\n\n- **Add conventional deadlifts**: Swap [{Front Squat}] + [{Romanian Deadlift, Barbell}] in Workout B for [{Deadlift}] 3x5 + [{Lying Leg Curl}] 3x8. This is the most popular modification.\n- **Cutting adaptation**: Progress at half rate (2.5lb upper / 5lb lower per week). Expect to stall earlier.\n- **More lat work**: Swap [{Lat Pulldown}] for [{Chin Up}] and add weight via dip belt as you get stronger.\n- **Shoulder emphasis**: The original program had [{Incline Bench Press}] in Workout B instead of [{Overhead Press}]. Both are acceptable - OHP develops more shoulder mass, incline bench hits upper chest.","faq":"### Is Fierce 5 good for beginners?\n\nYes, it's designed specifically for lifters with less than 6 months of training. It combines the simplicity of a 3x5 strength base with enough accessories to build a balanced physique. The weekly progression is forgiving enough that you won't stall as fast as on Starting Strength or StrongLifts.\n\n### How many days a week is Fierce 5?\n\nIt's a 3-day program on non-consecutive days, typically Monday/Wednesday/Friday. Two alternating workouts (A and B) rotate each session, so Week 1 is A/B/A and Week 2 is B/A/B.\n\n### Why is there no conventional deadlift in Fierce 5?\n\nThe base program uses Romanian Deadlift instead, paired with Front Squat. This covers the hip hinge pattern while giving more hamstring time under tension. If you want conventional deadlifts, you can swap both Front Squat and RDL for Deadlift 3x5 plus Leg Curls 3x8-10.\n\n### How long should I run Fierce 5?\n\nRun it for 4-6 months while eating at a caloric surplus. Move on when you stall on 2 or more major lifts despite following the deload protocol. At that point, transition to an intermediate program like GZCLP or 5/3/1 for Beginners.\n\n### What's the difference between Fierce 5 and Starting Strength?\n\nFierce 5 includes accessories (face pulls, curls, triceps, calves, abs) that Starting Strength lacks. It uses weekly progression instead of per-session, which means slower early progress but a longer runway before stalling. It also uses Front Squat and Romanian Deadlift where Starting Strength uses only Back Squat and conventional Deadlift.\n\n### What do I do when I stall on Fierce 5?\n\nIf you fail a lift for two consecutive sessions, drop the weight by 15% and work back up with a focus on form. If you stall again after rebuilding, and this happens on 2 or more major lifts while eating enough, it's time to move to an intermediate program.\n\n### Can I do Fierce 5 on a cut?\n\nYes, but progress at half the normal rate - add 2.5lb per week for upper body and 5lb for lower body. Expect to stall earlier than on a bulk. The program's author recommends it primarily for bulking.\n\n### Can I replace Face Pulls with Reverse Flies?\n\nYes, the original program lists Face Pulls and Reverse Flies as interchangeable. Both target the rear delts and external rotators. Face Pulls are easier to load progressively since they use a cable, while Reverse Flies work better in a home gym with just dumbbells.","userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","indexEntry":{"id":"fierce-5","name":"Fierce 5","author":"davisj3537","authorUrl":"","url":"https://forum.bodybuilding.com/showthread.php?t=159678631","shortDescription":"Novice full-body program with built-in accessories for balanced muscle development - the aesthetic alternative to Starting Strength","description":"A beginner-friendly full-body program that fixes the most common complaint about Starting Strength and StrongLifts: no accessory work. Two alternating workouts, 3 days per week. Compounds at 3x5 build strength, accessories hit arms, rear delts, calves, and abs that pure strength programs skip. Weekly linear progression with a 15% deload on stalls.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"pendlayRow","equipment":"barbell"},{"id":"facePull","equipment":"band"},{"id":"standingCalfRaise","equipment":"dumbbell"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"frontSquat","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"cableCrunch","equipment":"cable"},{"id":"bicepCurl","equipment":"dumbbell"}],"equipment":["barbell","band","dumbbell","cable"],"exercisesRange":[6,6],"frequency":3,"age":"less_than_3_months","duration":"45-60","goal":"strength_and_hypertrophy","datePublished":"2026-03-25T08:43:26-05:00","dateModified":"2026-03-25T08:43:26-05:00"}}