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Home » Programs » 7 Week Programs » Fierce 5 Beginner Bodybuilding Routine & Program

Fierce 5 Beginner Bodybuilding Routine & Program

Last updated September 22, 2019
Experience level: Beginner

Weeks: 7

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy


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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.

Contents

  • 1 Fierce 5 Overview
  • 2 Fierce 5 Workout Program Spreadsheet
    • 2.1 Related Posts

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

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Filed Under: 7 Week Programs, Bodybuilding Program, Programs

Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

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