Lift Vault

Free Programs and Spreadsheets

Home » Programs » 7 Week Programs » Fierce 5 Workout Program

Fierce 5 Workout Program

By
Last updated
Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal:

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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

via BodyBuilding.com

Fierce 5 Program Spreadsheet | LiftVault.com

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!

”Modified

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.

Related Posts

  • PHAT Workout Routine + Program Spreadsheet

    The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development. Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and…

  • 16 Week Strongman Wave Program Spreadsheet

    Known simply as "wave program" via Strongman Ontario. It is a 16 week program, run 4 days per week. As you bench twice per week, it has "1A" and "1B" workouts. "1A" is the first bench press workout of the week and "1B" is the…

  • GreySkull LP Program Spreadsheet

    Created by John Sheaffer (aka Johnny Pain), the GreySkull LP Program (GSLP) is a fantastic 3 day per week routine for novice lifters. By correcting some of the shortcoming of other popular novice programs (e.g. Starting Strength, Strong Lifts) by incorporating basic linear progression, GreySkull…

  • Frozenkilt 8 Week Overhead Press Program Spreadsheet

    This is Frozenkilt's pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. It was primarily written for a strongman athlete. Frozenkilt 8 Week Pressing Program Spreadsheet Source

  • PHATburn Powerbuilding Program Spreadsheet

    Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you're looking to introduce more volume into your off-season training, this may…

  • Classic 11 Week Deadlift Peaking Program Spreadsheet

    This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses. Format: Deadlift 1x weekly, 11 weeks…

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.