"Fierce 5" Comprehensive Program List

[bob2589]

Thanks for the reply,

so is it ok to reset already in week 7? Maybe also with other exercises?

Some guys have thrown around an estimated time to your first reset based on starting weight but I would just listen to your body. Follow the reset protocol and you wont go far wrong. Resets are critical at the novice stage.

If after working back from the reset you fail at the same stage you can look at it again and see if you need to adjust your working weights.

[Metalmank]

I've been doing the Novice Routine for 7 weeks and I did Squats, 75 kg for 4 reps, and the other 2 sets with 70 kg, 5 reps. Should I just do a reset or did I start with too heavy weights?

Other then following the protocol of the program.

My thing is if I can't complete the reps of a compound. I try again the next workout day. IF I still can't then I do a reset. You gettin 75kg for 4 reps is not bad. Perhaps you're having a off day. Try again for 3x5. If you can't then do a reset.

[WolfRose7]

Thanks for the reply,

so is it ok to reset already in week 7? Maybe also with other exercises?

Why would you reset the other exercises?

Just attempt that Squat weight one more session and reset Squats if you fail again


Edit:

First time trying weightlifting shoes. Thought I'd ask for a form check from anyone feeling kind.

[lashin95]

I am doing novice program 14 months ago till now
my lifts is
squat: 140 kg 3*5
DL: 145 kg 3*5
Bench: 77.5 kg 2*5 , 1*3
OHP: 57.5 kg 2*5 . 1*2
Recently my workout became very long , resting more between sets especially between squat and DL , and after 3 sets squat and 1 sets bench i totally lost my energy
Do you recommend move to intermediate program or keep going in novice
•if i take a 4 or 5 days off as a deload what weight should i start from again (increase weight on my last successful set or reduce it)
•Great transformation bro (Y)

[davisj3537]

Wolf, I'm stuck with airplane wifi for the next two days and can't watch your video until Thursday. Remind me if need be.

I am doing novice program 14 months ago till now
my lifts is
squat: 140 kg 3*5
DL: 145 kg 3*5
Bench: 77.5 kg 2*5 , 1*3
OHP: 57.5 kg 2*5 . 1*2
Recently my workout became very long , resting more between sets especially between squat and DL , and after 3 sets squat and 1 sets bench i totally lost my energy
Do you recommend move to intermediate program or keep going in novice
•if i take a 4 or 5 days off as a deload what weight should i start from again (increase weight on my last successful set or reduce it)
•Great transformation bro (Y)

When you can't complete the workouts it's time for intermediate for sure.

[chanito03]

Hi guys,

Please critique the list that I've created from Fierce5 Intermediate/Advanced. I'm switching from 5-day split to Fierce5, before I was working out in the gym for maximum 2 hours so I'm not really sure if my body will going to progress in my new routine as my body got used to high volume. Thank you!

[Mackiavelli]

What are your guys opinions on dumbbell flies vs cable flies? I've been doing dumbbell flies for a couple months but tried cable flies today and felt it a lot more in my inner chest. I'm considering sticking to them from now on.

[TxMRF]

Can i get a form check, I swear somethings wrong (maybe?).

This is on my last set. (Warmup, set 1, set 2, set 3)

[Metalmank]

Can i get a form check, I swear somethings wrong (maybe?).

This is on my last set. (Warmup, set 1, set 2, set 3)

Not going low enough. Almost but not hitting parallel is what I noticed

[MyEgoProblem]

First time trying weightlifting shoes. Thought I'd ask for a form check from anyone feeling kind.

Divebombing the reps a little, and loosing the groove in the hole and in the way up. Slow the decent tempo, stay in the groove and make sure the knees don't come back too soon as that kills quad drive.

I did notice a little twisting or hip shift I think on reps 4 and 5
*could be wrong, it could be the angle*.
It could be fatigue, could be a bracing issue.. Im leaning towards the bracing as there is some 'fidgeting' between reps.

Can i get a form check, I swear somethings wrong (maybe?).

This is on my last set. (Warmup, set 1, set 2, set 3)

2"~ high.
May need to open your knees to make more room to get between your hips.

[RK42]

What are your guys opinions on dumbbell flies vs cable flies?

Just due to the physics of it, cable flies have a more even force curve. Dumbbell flies get easier towards the top of the movement because the motion path gets more and more horizontal. That's probably what you noticed, that you still get much more resistance with cable flies even when your hands are already close together. You can actually go for a larger range of motion with cable flies, where you cross over. With dumbbell flies, you stop when the arms are vertical, or even a little earlier, since resistance is basically zero at that point.

So theoretically, I would argue that cable flies are a superior exercise. Personally... I actually prefer dumbbell flies. I don't have a very rational reason, they just feel better to me.

I think it's one of those things that is not worth obsessing over. Do what feels better to you. Or switch it up every once in a while. While consistency is generally important, I don't see any harm in changing an accessory on occasion, particularly if they're so similar.

[tommy4life]

Besides hip thrusts and leg curls, is there another exercises that isolates hamstring without lower back activation....Russian leg curl?

[WolfRose7]

Wolf, I'm stuck with airplane wifi for the next two days and can't watch your video until Thursday. Remind me if need be.

No worries man,

Divebombing the reps a little, and loosing the groove in the hole and in the way up. Slow the decent tempo, stay in the groove and make sure the knees don't come back too soon as that kills quad drive.

I did notice a little twisting or hip shift I think on reps 4 and 5
*could be wrong, it could be the angle*.
It could be fatigue, could be a bracing issue.. Im leaning towards the bracing as there is some 'fidgeting' between reps.

Cheers, got another session at this weight anyway. So will try and slow them down and tighten up.
There was some hip shift on 4, and then rearranging foot position before 5.

[rlefebvr]

Finally broke 200 on my squat.

After the worse training session yesterday since I started where I did not even attempt a squat.

I was going to get the dumbbells out, but decided I felt pretty good, so I setup for the squat.

195 x 5
195 x 6
210 x 4.

Important benchmark for me.

now just have to bench press 150 and I am a happy guy.

Kept going and broke all sorts of benchmarks. I am superman today.

bench
150 x 6
150 x 6

Close grip bench

120 x 6
120 x 6

[Imp81318]

In the beginner dumbell routine is there any kind of acceptable substitution or modification to increase the difficulty of walking lunges? I currently do walking Lunges with the heaviest dumbells I have access to. I do have a barbell, but no rack to do barbell Squats (hence why I'm doing the dumbell program)

[WolfRose7]

In the beginner dumbell routine is there any kind of acceptable substitution or modification to increase the difficulty of walking lunges? I currently do walking Lunges with the heaviest dumbells I have access to. I do have a barbell, but no rack to do barbell Squats (hence why I'm doing the dumbell program)

If you can clean and press more weight than the dumbbells you could do that, drop it down onto your traps and do barbell lunges.

[Imp81318]

Thanks. Do you have a video showing how to do a proper clean and press to position for lunges/squats?

[WolfRose7]

Thanks. Do you have a video showing how to do a proper clean and press to position for lunges/squats?

Don't know of any full video's of what I described but this is close enough - https://www.youtube.com/watch?v=WfmuCo4paZI

[NoHinderJinder]

I've been using this for a few weeks and I must say it's the best workout routine I've tried to date, and I've tried several. Ty for this

[Buckeyes2199]

What are your thought on Lyle McDonalds's Upper/Lower compared to your Upper/Lower? I assume that yours is more balanced but would you see similar results from either?

Thanks man

[Arkadij947]

I recently subbed lats pulldown for chin ups but I'm having a hard time hitting all the reps in just three sets, so I'm wondering if it's ok to just set a rep goal for the whole workout and then progress from there. For example, let's say I want to hit 30 reps but instead of doing 3x10, I do 1x10, 1x8, 1x7 and the 1x5.

I do plan to eventually switch back to a 3 set scheme once I get better at them.

[TAWS6]

What are your thought on Lyle McDonalds's Upper/Lower compared to your Upper/Lower? I assume that yours is more balanced but would you see similar results from either?

Thanks man

Balance mostly. The progression on F5 is easier to keep up with for a late intermediate lifter vs the GBR.

[OryxOryx]

Can I use barbell lat pullovers as a sub for lat pulldown? I've maxed out the lat pulldown machine and I'm still too fat/weak for chins. Equipment-wise I only have barbell, plates, power rack, bench, lat pulldown machine.

[Buckeyes2199]

Also, I've been running the Upper/Lower but recently have discovered that I love doing deadlifts. Would these fit better into the L/U LPP than the Upper/Lower? Even if the L/U LPP is more work than the U/L, would there be any negatives to the extra work? My lifts are around the intermediate benchmark ATM.

Thanks

[Metalmank]

For the U/L

under the FAQ you state "I'm doing the Upper/Lower routine, but I really want to do DL. What should I do? First you want to remove front squat and RDL from Lower B. Sub in DL 3x5 and lunges 3x8. Now put a rest day on both sides of your Lower B. Like this-

Monday-Upper A
Tuesday-Lower A
Wednesday-Rest
Thursday-Upper B
Friday-Rest
Saturday-Lower B (with DL and lunges)
Sunday-Rest
Repeat

Why the skip of a day if you want to incorporate Deads? Would Wednesday Rest + Upper on THursday be long enough rest period from lower on Tuesday to Friday? Even if its Deads?

"

[WolfRose7]

Why the skip of a day if you want to incorporate Deads? Would Wednesday Rest + Upper on THursday be long enough rest period from lower on Tuesday to Friday? Even if its Deads?

"

It's more so there is a day between working your back I believe.

[Metalmank]

It's more so there is a day between working your back I believe.

oooooooo

[FallingBridge]

Hi all,
I would like to switch from the beginner full body dumbbell program to the upper lower intermediate program.
I've been doing the beginner one for a couple of months, 4/5 times per week (little rest time, yes, but I'm feeling ok).

Can I do the intermediate split body program with the material I have: dumbbells, barbells, inclinable bench with bar support (no power rack for squat, but I have the leg curl machine). The material I have is listed in my other thread called:

"Help defining a program with home-gym (pics of material and myself)"

I cannot post links yet

Ciao,
Michele

[davisj3537]

Besides hip thrusts and leg curls, is there another exercises that isolates hamstring without lower back activation....Russian leg curl?

It's tough. Glute ham raises and reverse hypers are pretty good as well, but they are only found in the best gyms.

Cheers, got another session at this weight anyway. So will try and slow them down and tighten up.
There was some hip shift on 4, and then rearranging foot position before 5.

I can't even begin to critique after ego. He frequently sees more than I do. lol

Finally broke 200 on my squat.

Nice job brother! It will be 225 before you know it.

What are your thought on Lyle McDonalds's Upper/Lower compared to your Upper/Lower? I assume that yours is more balanced but would you see similar results from either?

Thanks man

Rather similar. I'm a fan of his program, particularly if you add face pulls to it.

Can I use barbell lat pullovers as a sub for lat pulldown? I've maxed out the lat pulldown machine and I'm still too fat/weak for chins. Equipment-wise I only have barbell, plates, power rack, bench, lat pulldown machine.

It could work for a bit.

I recently subbed lats pulldown for chin ups but I'm having a hard time hitting all the reps in just three sets, so I'm wondering if it's ok to just set a rep goal for the whole workout and then progress from there. For example, let's say I want to hit 30 reps but instead of doing 3x10, I do 1x10, 1x8, 1x7 and the 1x5.

I do plan to eventually switch back to a 3 set scheme once I get better at them.

Could work for a short while, but it sounds more like you need to reduce weight.

I've been using this for a few weeks and I must say it's the best workout routine I've tried to date, and I've tried several. Ty for this

Glad it's going well man. Good luck.

[Buckeyes2199]

Ok Davis, I've been wondering since I recently found out how much I love doing regular deadlifts again. I feel like they fit better in the LU/LPP since you don't have to really take a day between the Upper and Lower like on the U/L. I realize that I would be lifting more days than on the U/L, but is there really any negatives to this? Could an intermediate lifter run this with as good of results as the U/L even though it is catagorized as " intermediate/advanced?"

Thanks so much man