"Fierce 5" Comprehensive Program List

[TAWS6]

I’ll have to check it out. You have a link by chance?

https://selectfitnessusa.com/product...n-curl-machine

Here’s one

https://www.fitnessequipmentestore.c...p/bsgfid31.htm

Here’s the one I have. Looks like the price went way up since I bought mine.

[ratsncatsftw]

Is it a bad thing that I rdl more than I can back squat? 190lb for 8 reps on rdl and 180 for 5 reps on back squat

[tabmax22]

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 this be done three times a week? E.g. week1: UA LA UB, week2: LB UA LA, week3: UB LB UA, week4: LA UB LB, etc.

[ratsncatsftw]

Wondering if I should switch off of fierce 5 novice program even if my lifts are relatively weak.
5”8ish 140lb male age 25 eating 2600 cals a day
Squat 1rm: 210lb
Deadlift 1rm: 270lb
Ohp 1rm: 95lb
Weighted dip 1rm: +30lb
Landline row 1rm: 87.5 lb
Pull-ups: 3x6 body weight

I have been running fierce 5 novice program for around 7ish months, and ran greyskull lp for 3 months before that. This entire time I was on a cut.

Fast forward to now, and I’ve been lean bulking for about a month but haven’t seen much if any progress on my main lifts, even after lowering the weight 10% and working back up. This stresses me out a lot as I’m not progressing and don’t want to get fat on a lean bulk, and I’m generally just feeling stressed and burnt out. Should I switch to something like 531 or fierce 5 intermediate program, even if my lifts are fairly weak? I’ve always been told to stay on novice linear progression until you hit around 2/3/4 plates on main lifts, but I’m nowhere near that.

Just need some advice. Thanks.

[TAWS6]

It takes time in a surplus. You need to consistently gain weight over a 6 month period to see gains. 140 is still way underweight. I don’t think programming is the problem and switching to intermediate will just slow things down. 5/3/1 is way to advanced.

[ratsncatsftw]

It takes time in a surplus. You need to consistently gain weight over a 6 month period to see gains. 140 is still way underweight. I don’t think programming is the problem and switching to intermediate will just slow things down. 5/3/1 is way to advanced.

Thanks for the input. Do you think I should take a Deload week/week off?

[ratsncatsftw]

It takes time in a surplus. You need to consistently gain weight over a 6 month period to see gains. 140 is still way underweight. I don’t think programming is the problem and switching to intermediate will just slow things down. 5/3/1 is way to advanced.

And generally how long should it take for me to see results from my surplus?

[TAWS6]

And generally how long should it take for me to see results from my surplus?

About 4-6 months if you’re gaining 2-3 lbs per month.. I deload every 6 weeks but everyone is different.

[Voyager92]

I'm on the Upper Lower. Are 9 consecutive rest days too much for a deload? It says in the FAQ at least 4. It's the only way it really makes sense to me. If I start the deload after Lower B I'll be in the gym again nine days later. I want to be able to continue from where I left. For some lifts that means increasing weight. I don't want to change the days I'm lifting on and also want to keep the particular workouts (A, B) on the same days, so resting for nine days seems the only way. Is it too much?

[TAWS6]

9 days is excessive. I do lower/upper and don’t come back until Monday again. If you’re healthy you shouldn’t need more than 4-7 days.

[air2fakie]

I'm on the Upper Lower. Are 9 consecutive rest days too much for a deload? It says in the FAQ at least 4. It's the only way it really makes sense to me. If I start the deload after Lower B I'll be in the gym again nine days later. I want to be able to continue from where I left. For some lifts that means increasing weight. I don't want to change the days I'm lifting on and also want to keep the particular workouts (A, B) on the same days, so resting for nine days seems the only way. Is it too much?

Like you said, it’s the only way to do it. There is no other way to deload. Only one possible way. No other choice. “Too much” is irrelevant. No other way it can be done.

[paulinkansas]

Like you said, it’s the only way to do it. There is no other way to deload.

[Voyager92]

Like you said, it’s the only way to do it. There is no other way to deload. Only one possible way. No other choice. “Too much” is irrelevant. No other way it can be done.

Haha chill. I know there are ways to do it. What I mean is that I want to keep the particular workouts on the same days, but that won't work. I'll do five days of rest days and then pick it up again tuesday and do Upper A. Normally I do Upper B on that day, but there was no other way around changing that. I need the deload. Lifts were stalling, even regressing. Also, sometimes I felt a little tired going into workouts (normally I don't, even though training in the morning). Even the weight on the scale went down, although that is because of calorie intake and has nothing to do with the need to deload.

Let's see how things look after the deload.

[radrd]

Haha chill. I know there are ways to do it. What I mean is that I want to keep the particular workouts on the same days, but that won't work. I'll do five days of rest days and then pick it up again tuesday and do Upper A. Normally I do Upper B on that day, but there was no other way around changing that. I need the deload. Lifts were stalling, even regressing. Also, sometimes I felt a little tired going into workouts (normally I don't, even though training in the morning). Even the weight on the scale went down, although that is because of calorie intake and has nothing to do with the need to deload.

Let's see how things look after the deload.

Limiting your calorie intake may be the reason your lifts are stalling and you are feeling fatigued. By all means, deload if it's time, but you can't out-train your diet and muscles need fuel to grow.

[NateDone]

Was gonna start the fierce 5, had a question about weight.

Do you keep the weight the same from first to last set, or do you increase the weight from first to last set?

Example 1)45x5x3
Or 2) 35x5 - 40x5 - 45x5

Thanks!

[radrd]

Was gonna start the fierce 5, had a question about weight.

Do you keep the weight the same from first to last set, or do you increase the weight from first to last set?

Example 1)45x5x3
Or 2) 35x5 - 40x5 - 45x5

Thanks!

Keep the weight the same for all three sets

[Rsteelesr79]

Amazing results, this system is solid.

[Herdicasa]

Bench-Decline bench, dips (leaning forward) You’ll need a dip belt to add weight

Why is the incline bench press not considered an acceptable substitution for the bench press?

[ratsncatsftw]

Why is the incline bench press not considered an acceptable substitution for the bench press?

I would guess because incline bench involves more shoulders than decline bench and dips do.

[radrd]

Why is the incline bench press not considered an acceptable substitution for the bench press?

Incline bench at a low angle may be a decent substitute for flat bench if you are an intermediate lifter who is no longer making consistent gains on flat bench and/or wants to focus more on upper chest hypertrophy, but a novice should focus on learning and developing the core compound movements. Flat bench hits more of the chest than incline bench for most people, so it's a key lift in a novice program like Fierce 5 Novice and shouldn't be subbed out. It's no accident incline bench is included in the Intermediate Fierce 5 and not in the Novice program.

[Herdicasa]

Understood, thank you for the response!

One last question. Why does the sub for RDL include reverse hyper and GHR, but not hip thrust or hyper + leg curl?

[userXIIZW0KE0FX]

I have been posting threads about your routine everywhere but I realised I could get an answer from the horse's mouth.

My problem is that while I do have a barbell and a bench, the weights are light and I don't have microplates to support the said progressions. If at all, I max out on the weights in hand before I can join a commercial gym, should I simply do more reps, or just follow a different routine altogether?

Also, can I do barbell exercises everywhere else and dumbells just for the lower body? (I don't have a squat rack or a leg press machine)

Thanks!

[tommy4life]

I have been posting threads about your routine everywhere but I realised I could get an answer from the horse's mouth.

My problem is that while I do have a barbell and a bench, the weights are light and I don't have microplates to support the said progressions. If at all, I max out on the weights in hand before I can join a commercial gym, should I simply do more reps, or just follow a different routine altogether?

Also, can I do barbell exercises everywhere else and dumbells just for the lower body? (I don't have a squat rack or a leg press machine)

Thanks!

If you're out of weight and looking for a higher rep program, look at Allpro. https://forum.bodybuilding.com/showthread.php?t=4195843. Maybe consider joining a commercial gym, it has some benfits.

I assume you're doing the novice routine, and want to do the DB lower version? sure i suppose. You can also try powercleaning the barbell into the front squat position (thats what i did during lockdown in my basement).

[CooolStoryBro]

Hi guys,

I am doing upper lower fierce 5 at the moment

I can't work out Fri - Sun. Is it OK if I just do Mon - thur workout and then rest Fri - Sun?

[Pedro2893978]

Hello guys,

What would be a good replace to Deadlifts in Intermediate/Advanced 5 Day Lower/Upper LPP?

I was thinking about replace with leg press or just remove it, since i already do RDL in Leg day, instead of good mornings.

Thanks

[air2fakie]

Hi guys,

I am doing upper lower fierce 5 at the moment

I can't work out Fri - Sun. Is it OK if I just do Mon - thur workout and then rest Fri - Sun?

If you haven't died at the moment, it is "OK".

[air2fakie]

Hello guys,

What would be a good replace to Deadlifts in Intermediate/Advanced 5 Day Lower/Upper LPP?

I was thinking about replace with leg press or just remove it, since i already do RDL in Leg day, instead of good mornings.

Thanks

You can replace or remove whatever you want.

[radrd]

Hello guys,

What would be a good replace to Deadlifts in Intermediate/Advanced 5 Day Lower/Upper LPP?

I was thinking about replace with leg press or just remove it, since i already do RDL in Leg day, instead of good mornings.

Thanks

I wouldn't do RDL and DL on the same day.

[jungen32]

Doing intermediate upper/lower, questions regarding this: "If you fail a lift two days in a row then drop the weight 10% for the lift you are failing" "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."

Say I'm doing 3x5 bench for 80kg, If I failed the 3x5 do I attempt the 3x5 again next week instead of increasing the reps? Or do I still increase rep by 1? And then if I fail the 3x6 count that it as my second fail and then reset?

And say I failed a 3x6 lift of 80kg (2nd week of this weight) Do I attempt the same 3x6 again next week instead of increasing the weight to a 3x5 of 82.5kg? Or do I still increase the weight and then reset if I fail the first attempt (because I failed the 3x6 the week prior)

Thanks

[Camarija]

Say I'm doing 3x5 bench for 80kg, If I failed the 3x5 do I attempt the 3x5 again next week instead of increasing the reps?

Yes

And then if I fail the 3x6 count that it as my second fail and then reset?

No
If you fail 3x5, you repeat the 3x5 the next time
If you fail the same reps / weight twice consecutively, reset

And say I failed a 3x6 lift of 80kg (2nd week of this weight) Do I attempt the same 3x6 again next week instead of increasing the weight to a 3x5 of 82.5kg?

Yes
If you fail 3x6, you repeat the 3x6 the next time
If you fail the same reps / weight twice consecutively, reset