"Fierce 5" Comprehensive Program List

[faithbrah]

*Legitimate stall- After deloading, dropping 10% and working back up you cannot break your plateau.

What do I do if I fail on my sets? If you fail a lift two days in a row then drop the weight 10% for the lift you are failing.

what is considered failing?

a) only adding a total of one rep per session (5-5-5 to 6-5-5 to 6-6-5)
b) two sessions with no progress, but still lifting the same weight
c) hitting 3x5, then failing to hit it again for the next two sessions

i would say b & c, what do you think about option a?

[tommy4life]

what is considered failing?

a) only adding a total of one rep per session (5-5-5 to 6-5-5 to 6-6-5)
b) two sessions with no progress, but still lifting the same weight
c) hitting 3x5, then failing to hit it again for the next two sessions

i would say b & c, what do you think about option a?

Doesn't matter too much. Generally if I get 6,6,5 it just means I didn't rest enough in between sets. I wouldn't count it as a fail.

Hey guys, should I start Fierce 5 novice. I am a 17 year old male at 5'5 and 112lbs. Been training for around 8 months. Thank, just need a little help. Lost on what to do. Thanks again
Lifts are:
Squats: 180lbs
Bench: 70lbs
DL: 140lbs

Yes, start it. Eat to gain weight and follow the progression protocal.

[Andrew578]

Doesn't matter too much. Generally if I get 6,6,5 it just means I didn't rest enough in between sets. I wouldn't count it as a fail.



Yes, start it. Eat to gain weight and follow the progression protocal.

thanks bro will do

[VeyroneR]

Hello guys,

I been doing fierce 5 novice for some time and had amazing Progress.

Now I had 2 weeks off cuz I was sick and couldnt workout.

Dunno how to continue now, should I just continue where I was before I Got sick or should I Lower the Weight.

Thanks.

[Xenuprime]

I ran the full body program before (years ago) and saw good results and am in my second week of being back in it. I have also seen a lot of talk about volume lately in forums, yputube, etc (Jeff Nippard specifically). It seems accepted that each body part should get at least 10 working sets per week. Given that, does this program have enough volume?

[TAWS6]

I ran the full body program before (years ago) and saw good results and am in my second week of being back in it. I have also seen a lot of talk about volume lately in forums, yputube, etc (Jeff Nippard specifically). It seems accepted that each body part should get at least 10 working sets per week. Given that, does this program have enough volume?

Nippard is jumping on the volume is all that matters train. The guy doesn't train hard anymore and is pushing junk volume.

[JennyRenny]

Could someone direct me on which program would be best between the Novice & Intermediate program.

Been running my first gym routine since January of PPLPPLR to the point where my current numbers are

6'1" Weight - 176lbs

Bench - 150 x 5
OHP - 105 x 5
Squat - 215 x 5
Deadlift - 300 x 5

[SoCalHurler]

Hello guys,

I been doing fierce 5 novice for some time and had amazing Progress.

Now I had 2 weeks off cuz I was sick and couldnt workout.

Dunno how to continue now, should I just continue where I was before I Got sick or should I Lower the Weight.

Thanks.

I'd pick up where you left off, or at most drop weight 5-10 lbs (upper/lower)

[Xenuprime]

Nippard is jumping on the volume is all that matters train. The guy doesn't train hard anymore and is pushing junk volume.

Thanks for the response, I don't know too much about Nippard. I do know that volume isn't everything, but it certainly is important, so my question is still whether this program has as much volume as it should/could. I see others confirming the minimum effective volume as well, so it seems there is something to it.

I am not trying to criticize the program at all, just asking if it could be made better for people who can handle higher volume.

[TAWS6]

Thanks for the response, I don't know too much about Nippard. I do know that volume isn't everything, but it certainly is important, so my question is still whether this program has as much volume as it should/could. I see others confirming the minimum effective volume as well, so it seems there is something to it.

I am not trying to criticize the program at all, just asking if it could be made better for people who can handle higher volume.

Yes because by the time you complete the Fierce 5 novice program (and require more volume at that point) you move on to the intermediate program which is a big increase in volume. So yes the volume is near perfect. You want to grow from the least amount of volume possible because if you start with too high of a volume it gives you nowhere to go once you reach the intermediate and up level.

[Xenuprime]

Yes because by the time you complete the Fierce 5 novice program (and require more volume at that point) you move on to the intermediate program which is a big increase in volume. So yes the volume is near perfect. You want to grow from the least amount of volume possible because if you start with too high of a volume it gives you nowhere to go once you reach the intermediate and up level.

Thanks and repped. Makes perfect sense.

[sexchampion]

Question. I’m around 174-176lbs 5’9 considering doing a bulk. My best numbers are/were 270/345/405 BSD. I really want to get bench into the 300s and squat into the 400s. My gains were made running a program called nsuns, which is a very high volume program. I’m considering fierce 5 since I hear good things, but just a bit worried the volume might be too low? I feel my body needs a lot more size. Any advice?

Also regarding the progression for fierce 5 intermediate does the rep and weight increase apply to every single lift besides the calves,abs and arm stuff?

Also any replacement for flies on the second upper day? Also back extensions too.

Lastly how would I go about starting weights?

[melpa64]

Am i asking for an injury if I took OHP out and swapped them with side lateral raises? lol

On workout A I currently do Incline bench 3x5 and close grip bench press 3x8. Thanks in advance!

[TopHeavyMirin]

The Intermediate Upper/Lower

Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset

You will be working out 2 consecutive days followed by a rest day and then 2 more consecutive days. Ex: Mon-Upper A, Tues-Lower A, Wed-Rest, Thur-Upper B, Fri-Lower B, Sat-Rest, Sun-Rest, Mon-Upper A…etc.

You’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts every 2 weeks. After 1 week increase the reps by 1 on every set. Ex: Instead of doing bench 3x5 you'll do 3x6. At the end of that week weight increases and the reps will drop back down to 3x5.

*The weight increases are halved between DB exercises. Use your best judgment on weight increases for isolation exercises. The progression may be too fast.


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Can you do both OHP and BENCH on each upper day? So the pushing frequency is 2times a week and not 1?. Also can you please explain the benefits of weighted backextensions? Does it help give you a better low back? Thanks

[tommy4life]

Can you do both OHP and BENCH on each upper day? So the pushing frequency is 2times a week and not 1?. Also can you please explain the benefits of weighted backextensions? Does it help give you a better low back? Thanks

Yep, bench 3×5 + OHP 3×8-10 on Upper A and the opposite on upper B. Kind of like 531 BBB. You can do any hip hinge after squat but 3 straight heavy sets is pretty tough so back ext are just a tad easier than something like RDL or SLDL

[Inspiration1337]

Hey guys,

Never really spent much time training before the beginning of 2019.
In Jan & Feb, I did a bro split and hit the weights about 5 days a week.
From March, I followed the Fierce 5 Novice routine until August.

Throughout these 6 months (with the exception of March, during which I probably ate at around maintenance, or maybe even a surplus... not sure, wasn't counting) I was on a cut, on roughly a 500-800 calorie deficit
I didn't really workout at all for about a month until the end of September.

At this point, I'd like to understand from you guys which program you guys think would be most suitable for me for optimal muscle growth.
I am currently on a 300-500 calorie surplus and have just started the Fierce 5 Intermediate U/L program.
I've heard that if you were on a cut while doing Fierce 5 Novice, the program can be effective going into a bulk.
Is this true?
Do you guys think I should use the Fierce 5 Novice 3-day, or the Fierce 5 Intermediate 4-day program?

[SoCalHurler]

You should.probably stick with the Novice on the bulk until you stall (reread the F5 intro for definition of legit stall) then switch to an intermediate U/L

[rycan]

Hey everyone, looking to subtitue lower u l exercises to do at home. Anyone able to help me balance this out? No curl machine:

Lower A
Squats 3x5
SLDL 3x10
Barbell Split Squat 3x10
Ab work 3x15/Calf raises 3x12 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Stepups 3x10
SLDL 3x10
Ab work 3x15/Calf Raises 3x12 Superset

[vvvrrr]

Anyone has suggestions on how to move on from the beginner program (I've stalled on for almost 2 months now) to a program that is also 3x week?

I searched this thread, but couldn't find anything. Would doing the fierce 5 intermediate 3x a week not be enough volume?

Any suggestions of other intermediate programs thdt run 3x a week?

[WakingOp]

You could just switch to a slower method of progression? Halve the increases, or use a double progression. Or combine days on the intermediate program.

The problem is intermediate=higher volume=longer sessions = splitting it so you aren't in the gym 3 hours= 6 days top hit each body part twice a week(on a ppl split).

531 has a 3 day/ week model. But that extends the cycle from 7 weeks(including deload) to 9. There's also a 2 day/ week template.

I don't see why you couldn't do the same thing with any other program, but you're gonna have proportionally slower progress

[rycan]

okay guys i think i figured out the lower swaps with what i have in my home gym - thoughts for the U/L:

Lower A
Squats 3x5
Good Mornings 3x10
Barbell Split Squat 3x10
Lying Cable Leg Curl 3x10
Ab work 3x15/Calf raises 3x12 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Stepups 3x10
Lying Cable Leg Curl 3x10
Ab work 3x15/Calf Raises 3x12 Superset

[VmissileX]

Has anyone excelized this workout for all levels?

[ChesticleGainz]

This is an amazing thread. Thanks OP, a lot of hard work went into this and will help many people.

[Emman98]

I'm hesitate between the novice full body or intermediate upper lower

my lift are : Squat 115kg X 6, Bench db 42 kg X 6, Bb row (weak) 65kg X 7-8
5''8 85kg 15-17%
legs and rows are not strong

[hardyboysare]

I'm hesitate between the novice full body or intermediate upper lower

my lift are : Squat 115kg X 6, Bench db 42 kg X 6, Bb row (weak) 65kg X 7-8

legs and rows are not strong

Run the novice and see how your progress. I personally always start with novice after I have completed a cut even though I know I won't be able to linear progression for long. It allows you to get to your optimal muscle strength range quickier.

[Lovamelin]

Ok, so I'm probably going to ask a tired question.

I ran this program probably a year and a half ago. I saw nice strength gains and some moderate size increase (I'm really only interested in strength per se, i don't want to get big, would rather be lean). I really like this program for it's simplicity but wondered if I should try something else this time around. My main goal is fat loss. I want to lose roughly 40 lbs. I haven't worked out for the last 18 months due to a move, injury, and some other health issues. I have second kid on the way so I feel like I really need to get into shape now. I'm not in terrible shape and am fairly active doing projects around the house, walking and biking with my 4 year old, etc. I know there are no shortcuts and diet is key. That said, should I still do this program again? I followed it pretty regularly for around 6 months and didn't see much weight loss. I saw more weight maintenance and strength increase. I can't recall how healthy I was being at the time. Diet and too much drinking probably impacted those results. I just know the OP mentioned the ALL PROS routine sticky for weight loss over 30 lbs. I found that routine to be way more math and harder to maintain. If it's overly complex it reduces my motivation to stick to the program and get to the gym in the first place. Should I consider doing anything like HIIT to try to lose fat more quickly? I find I get winded pretty easily with somewhat vigorous activity or just playing with my 4 year old. Is it better to address this via rest day cardio instead of a HIIT workout program that's a combo of cardio/weight training?

Thanks all for any advice and for reading. If the answer is simply, follow the program, cut your calories, and get enough protein then I'm fine with that. I just wanted to double check before kicking things off again.

[WakingOp]

Ok, so I'm probably going to ask a tired question.

I ran this program probably a year and a half ago. I saw nice strength gains and some moderate size increase (I'm really only interested in strength per se, i don't want to get big, would rather be lean). I really like this program for it's simplicity but wondered if I should try something else this time around. My main goal is fat loss. I want to lose roughly 40 lbs. I haven't worked out for the last 18 months due to a move, injury, and some other health issues. I have second kid on the way so I feel like I really need to get into shape now. I'm not in terrible shape and am fairly active doing projects around the house, walking and biking with my 4 year old, etc. I know there are no shortcuts and diet is key. That said, should I still do this program again? I followed it pretty regularly for around 6 months and didn't see much weight loss. I saw more weight maintenance and strength increase. I can't recall how healthy I was being at the time. Diet and too much drinking probably impacted those results. I just know the OP mentioned the ALL PROS routine sticky for weight loss over 30 lbs. I found that routine to be way more math and harder to maintain. If it's overly complex it reduces my motivation to stick to the program and get to the gym in the first place. Should I consider doing anything like HIIT to try to lose fat more quickly? I find I get winded pretty easily with somewhat vigorous activity or just playing with my 4 year old. Is it better to address this via rest day cardio instead of a HIIT workout program that's a combo of cardio/weight training?

Thanks all for any advice and for reading. If the answer is simply, follow the program, cut your calories, and get enough protein then I'm fine with that. I just wanted to double check before kicking things off again.

You haven't worked out in 18 months

You were effectively utilizing a novice program when you were

Assuming those are accurate, you are absolutely going to be a noob. Do the novice program to get the most rapid adaptation. More muscles translates to more calories burned. But like you said, the ruling factor is gonna be diet

All pros routine is recommended for fat loss because it's a less aggressive progression, and you are going to be weaker while losing weight at a rapid rate. But, I don't understand how you can think it is too complicated- the routine was actually called SIMPLE beginners workout. You reduce the weight every day, and add a rep every week. It should be pretty motivating, since Monday is really gonna be the only hard day, vs getting harder every time you lift. It's not much math either. You only get 5 pound increments. So...150 pounds, 135,120...165 pounds, 150, 135.180 pounds- now you round up cause 18 is closer to 20. 160,140... you should be able to make the calculation on the fly between sets. It's not calculus and you're gonna do the same weights for a month

[air2fakie]

If the answer is simply, follow the program, cut your calories, and get enough protein then I'm fine with that.

You got it, just do it consistently regardless of what's going on w/ the rest of your life. The program sounds like it worked fine for you last time, but you were eating on a surplus. If you try it on a deficit you should see results.

If you don't recall how healthy you were being before then you obviously weren't tracking cals or watching what you eat.

[Lovamelin]

Thanks guys. Just the one last thing, not so much for weight loss but for cardiovascular and respiratory health, should I stick do doing cardio just on off days and whatever I can get in on weekends? Any recommended regiment I should try with that as pertains to method or type of exercise? I don't really like running and it's hard on my knees from doing flooring installation as a job over the years. That said I'm not totally opposed to it. I find I like being on the elliptical the most and I like doing the 3-2-1 interval training, 50% for 3 min, 75% for 2 min, 100% for 1 min. And basically do that over and over for as long as I can. Usually, I can only go 12 minutes at first but can slowly work up to 20-30 minutes. I've been told that biking is not the best cardio since it's not a full-body exercise. I've never really done the stair steppers or walking at steep incline kind of stuff. I would like to aim for maximum calories burned in a roughly 30-minute time span. I know some people swear by those steady but high resistance options I mentioned like stair climbing and steep incline walking. Thanks again for the input!

[air2fakie]

should I stick do doing cardio just on off days and whatever I can get in on weekends? Any recommended regiment I should try with that as pertains to method or type of exercise?

If you're going all out on cardio then off days or at a diff time of day than your weights routine would be good (e.g., morn cardio, late aft or eve weights).

If it's light cardio you can just lump it in at the end of your workout. If you're doing 12-30 mins it's prob not a huge deal to do it at the end of your weights if that's most convenient for you. Don't do it before unless you feel it doesn't impact your energy/effort for weights.

If you like elliptical then just do that. Biking is fine, esp if you do a spin class. You don't need a full body workout for cardio - any cardio combined w/ your weights if done consistently should be burning a sufficient amount of cals. You'll need to knock down the cals on the diet side consistently for any of this to matter for weight loss.