Fierce 5 is a 3-day-per-week full body program built for beginners. You train 3 non-consecutive days a week, usually Monday, Wednesday, and Friday, and you alternate two full body workouts called A and B. Each session runs six exercises: three compound lifts plus a few accessories. It was put together by davisj3537 and shared on the Bodybuilding.com forums.
Progression is simple linear weight gain. You start light, and every week you hit all your reps you add a little weight to the bar. Fierce 5 leans more toward building muscle than a bare-bones strength routine, with extra rowing, face pulls, and arm work in the mix. If you like the idea of a beginner program but want a different 3-day option, the All Pro Simple Beginner Routine is a close cousin.
It’s a good pick for a beginner whose main goal is building muscle and looking better, while still getting stronger along the way. If your focus is maxing out your squat, bench, and deadlift, you’ll get more out of a dedicated strength program or powerlifting program. For most people getting started in the gym, though, Fierce 5 gives you plenty to work with.
Table of Contents
Fierce 5 Workout Program Spreadsheet
Program originally shared by davisj3537 on the Bodybuilding.com forums (archived).
Enter a starting weight for each lift on the Setup tab and the sheet fills in your target weight for every week. Then just log the reps you hit each session in the green cells. All 12 weeks are laid out, and you can reset your starting weights and run it again once you finish a cycle.
Fierce 5 Program Overview
- 3 days per week on non-consecutive days (Monday, Wednesday, Friday works well)
- Full body every session, alternating Workout A and Workout B
- Week 1 is A / B / A, week 2 is B / A / B, then it repeats
- Linear progression: add weight each week you complete all your reps (about +5 lb on upper body lifts, +10 lb on lower body lifts)
- Can be repeated indefinitely until your beginner gains slow down
- Accessories run on double progression: add reps first, then weight
The two workouts split the main lifts into a horizontal day and a vertical day. Workout A is squat, bench press, and Pendlay row. Workout B is front squat, overhead press, and Romanian deadlift. There’s no conventional deadlift in Fierce 5. The Romanian deadlift in Workout B covers your posterior chain and is easier to recover from as a beginner.
| Workout A | Sets × Reps | Workout B | Sets × Reps |
|---|---|---|---|
| Squat | 3 × 5 | Front Squat | 3 × 5 |
| Bench Press | 3 × 5 | Overhead Press | 3 × 5 |
| Pendlay Row | 3 × 8 | Romanian Deadlift | 3 × 8 |
| Face Pulls | 3 × 10 | Lat Pulldowns | 3 × 8 |
| Calf Raises | 2 × 15 | Abdominals | 2 × 15 |
| Tricep Pressdowns | 2 × 10 | Bicep Curls | 2 × 10 |
Fierce 5 also comes in a couple of other flavors. There’s an Upper/Lower version that runs 4 days a week for lifters ready to add volume, and a dumbbell-only version for home or hotel gyms. The novice full body program above is the original and the best place to start.
Fierce 5 FAQs
How many days a week is Fierce 5?
Three days a week on non-consecutive days. Monday, Wednesday, and Friday is the common setup, but any schedule with a rest day between sessions works. You alternate Workout A and Workout B, so week 1 is A / B / A and week 2 is B / A / B.
Is there a deadlift in Fierce 5?
There’s no conventional barbell deadlift. Workout B uses Romanian deadlifts for 3 sets of 8 instead. That trains the hamstrings and lower back with a bit less fatigue than heavy conventional pulls, which suits a beginner who is squatting three times a week.
How do you progress on Fierce 5?
Add weight to a lift once you complete all the prescribed reps on every set. A good starting rule is about +5 lb per week on upper body lifts and +10 lb per week on lower body lifts. The spreadsheet already steps these targets up for you. If you miss your reps two sessions in a row on a lift, drop it 10 to 15% and build back up. Accessories use double progression, so add reps within the range first, then add weight.
Who is Fierce 5 for?
Beginners who want to build muscle and look better while getting stronger in the process. If you have specific powerlifting goals, a dedicated powerlifting program is a better fit. For another beginner routine at a similar pace, take a look at the All Pro Simple Beginner Routine.
Are there other versions of Fierce 5?
Yes. Along with the novice full body program on this page, there’s an Upper/Lower version that runs 4 days a week and a dumbbell-only version for lifters training at home. The novice full body routine is the standard starting point, and it’s the one the spreadsheet above covers.
