The Fierce 5 workout is a great beginner bodybuilding program. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth.
Update: A “modified” version of Fierce 5 has been added beneath the original version.
Fierce 5 Overview
- 2x weekly
- 7 week program
- Can be repeated indefinitely until beginner gains are exhausted
- Allows for 1RM input
- Squat, bench, and deadlift are performed on workout A
- Front squat, overhead press, and Romanian deadlift are performed on workout B
- Accessories include rows, face pulls, calf raises, tricep press downs, lat pulldowns, and curls
Fierce 5 is a good program for a beginner lifter that primarily has aesthetic goals (i.e. wants to improve body composition). It is not recommended as a strength program (although you will get stronger) or a powerlifting program (although you will improve your squat, bench, and deadlift).
2x weekly programs are a bit tougher to find though, so if that fits your schedule and you’re just looking to get started in the gym, this is a good option before moving to a 3x weekly program like the All Pro Simple Beginner Routine for bodybuilding.
Fierce 5 Workout Program Spreadsheet
Modified Fierce 5 Program Spreadsheet
Below you’ll find a modified version of the Fierce 5 bodybuilding program.
This was shared with Lift Vault by Karel Saquing at Stand Strength. Thank you!
Differences Between the Modified Fierce 5 and Original Version
- The modified version progresses in weight and volume. The original version only progressed in weight.
- The modified version of the program utilizes more exercises per training session, calling for 7-9 exercises per training session vs. 6 exercises per training session in the original version.
- Supersets are used to help amount of time needed to complete each training session.
- Instead of always progressing weight each week, which frankly is not very sustainable, the modified version advises that weight increases should only occur once the maximum number of reps have been achieved in every set.
- There are some other nuances between the two programs that you can find detailed in the spreadsheet.