The Fierce 5 workout is a great bodybuilding program for the novice lifter. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth.
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 decent option.
Fierce 5 Workout Program Spreadsheet