"Fierce 5" Comprehensive Program List

[daawhitty]

Beginning my cut this week whilst still on Fierce 5, my only concern is my chest still doesn't look amazing, so any harm in extra chest sessions whilst cutting and leading up to the hols?

If you did add another chest exercise then you wouldn’t be doing the program anymore. (Upsetting the balance)

You may find that as you cut down more definition will come through as the fat is lost.

[chappedman3]

Been reading through this thread and it has a lot of great information! so much so that I'm not sure where I fall. I'm 6'7, ~240lbs, most of it muscle weight. Main compounds (3x5 for all) are:
bench - 235
squat - 265
deadlift - 305

I can usually increase the weight by 5lbs every two-three weeks, currently on a 300-400 calorie deficit.
I have been lifting consistently for about 2 years now, but the first year and a halfish was a homegrown chest/tri, back/bi, shoulders, legs split. I have been on PHUL for the past 10 weeks and am going to be looking to move to one of these programs in the next month or so.

Would the intermediate upper/lower suit me, or the novice full body? I am leaning towards the UL, but don't want to jump the gun and ruin progress.

Thanks in advance!

[fluidZ]

Been reading through this thread and it has a lot of great information! so much so that I'm not sure where I fall. I'm 6'7, ~240lbs, most of it muscle weight. Main compounds (3x5 for all) are:
bench - 235
squat - 265
deadlift - 305

I can usually increase the weight by 5lbs every two-three weeks, currently on a 300-400 calorie deficit.
I have been lifting consistently for about 2 years now, but the first year and a halfish was a homegrown chest/tri, back/bi, shoulders, legs split. I have been on PHUL for the past 10 weeks and am going to be looking to move to one of these programs in the next month or so.

Would the intermediate upper/lower suit me, or the novice full body? I am leaning towards the UL, but don't want to jump the gun and ruin progress.

Thanks in advance!

most people who get to the numbers you're at now are intermediate status... and your body is used to the higher volume of bro-split and U/L.... I don't think it would make sense to roll the dice with the 3 day plan, especially not on a cut...

Think this is a pretty clear 'do the U/L' situation

[chappedman3]

most people who get to the numbers you're at now are intermediate status... and your body is used to the higher volume of bro-split and U/L.... I don't think it would make sense to roll the dice with the 3 day plan, especially not on a cut...

Think this is a pretty clear 'do the U/L' situation

Thanks for the reply! I will try it out then

[Richyy95]

More chest work isn't going to give you a bigger chest... a bigger bench press is going to give you a bigger chest. When you can't keep adding weight to bench anymore on this program, that's when you add in more exercises, but then only do chest twice a week (see the U/L program).

If you're feeling neurotic about it though, you can switch the OHP up to a high-incline bench press... just be ready to stall out a bit faster on your regular bench. Cutting sucks too, so make sure you are going to half-weight or adding weight only every-other week after your first stall on cut.


Also, WHERE THE HELL IS YOUR LOG M8888888???

When I have time from my busy job, then I will start one ASAP haha.

When you say half weight, you mean progression right? So for upper body, add 2.5kg instead of 5kg weekly and same with lower - 1.25kg instead of 2.5kg?

Also, stupid question... but I was thinking of changing to a LPP split just for 8 - 10 weeks to get that summer body and target more areas, but I know you will say just stay on full body

[Richyy95]

If you did add another chest exercise then you wouldn’t be doing the program anymore. (Upsetting the balance)

You may find that as you cut down more definition will come through as the fat is lost.

True, need to be strict! and yeh true, even though I hardly have much fat anyway, I find it hard putting on weight even eating my bulking surplus for months.

[fluidZ]

When I have time from my busy job, then I will start one ASAP haha.

When you say half weight, you mean progression right? So for upper body, add 2.5kg instead of 5kg weekly and same with lower - 1.25kg instead of 2.5kg?

Please tell me you miswrote that... you add 5kg to lower, and 2.5kg to upper on base plan... (this would have been your third major mess up on the program xD!!! logloglogloglog you need to be SUPERVISED lol)

so yes, you would cut that in half after stall... or just add weight every other week.

But only per exercise you stall on.... not ALL of them immediately.

[tdod101]

It depends which set/sets you failed. Say you went 5/5/4 then you should be ok if recovered to try for 6/6/6 but if you went 4/3/3 then it’s very unlikely you could get 6 across.

Its your call - if you think a 6 would cause a drop rep in set 3 then just settle for 3 x 5 and try 3 x 6 next week.

Alright thanks. It's not so much I actually failed the last rep or two, they were just garbage reps, wondering if I should derp my self for an intentional deload.

[fluidZ]

Alright thanks. It's not so much I actually failed the last rep or two, they were just garbage reps, wondering if I should derp my self for an intentional deload.

garbage reps are considered "missed reps" in this program.

[Richyy95]

Please tell me you miswrote that... you add 5kg to lower, and 2.5kg to upper on base plan... (this would have been your third major mess up on the program xD!!! logloglogloglog you need to be SUPERVISED lol)

so yes, you would cut that in half after stall... or just add weight every other week.

But only per exercise you stall on.... not ALL of them immediately.

That was miswrote dw hahahahahaha, and I understand 100% thanks brooooo, my mr reliable haha

Yeh as a gym newbie and no knowledge whatsoever it has been a steep learning curve, but getting there and feeling much more confident. I have got a log of all my weeks on this program as well so will just show all that WHEN I create my journal haha

[tdod101]

garbage reps are considered "missed reps" in this program.

Figured as much.

[Mithos]

Would it be ok to workout three days a row followed by rest day and one last work day on U/L?
I won't be able to go to gym on Thursday and tomorrow have tons of time.

[fluidZ]

Would it be ok to workout three days a row followed by rest day and one last work day on U/L?
I won't be able to go to gym on Thursday and tomorrow have tons of time.

You might be able to get away with it... but generally people need the two days of recovery... if you have lots of time, I would just shoot for doing both workouts on Friday.. preferably one in morning, other at night.

Ideally on Saturday though...

[TheGymJim]

Here are the form videos

I'll have to disagree slightly with fluidz here. I don't think you have an issue with buttwink, I think it's clear in both videos (but particularly the first one) that your bracing, and your lack of upper back tightness in particular, that is the problem.

When you're back squatting, try the cue to pinch your shoulder blades and elbows together, and "bend the bar" across your back. Essentially you wanna flex your lats to keep your upper back tight.

Add in better bracing (big belly breath, flex your abs hard) and you'll have an easier time keeping your spine neutral and avoiding that upper back rounding that is pitching you forward somewhat towards the bottom of the eccentric.

[fluidZ]

I'll have to disagree slightly with fluidz here. I don't think you have an issue with buttwink, I think it's clear in both videos (but particularly the first one) that your bracing, and your lack of upper back tightness in particular, that is the problem.

His main issue was with knee pain.... is he hyperextending his knees as I suggested?

Still learning so thanks for the info

[TheGymJim]

His main issue was with knee pain.... is he hyperextending his knees as I suggested?

Still learning so thanks for the info

People have different knees. Didn't look so bad on the second video. The oly shoes probably fixed that problem tbh. My observations were more to do with his general form and the fact you'd been talking about buttwink, when I think his upper back is more the issue.

[fluidZ]

People have different knees. Didn't look so bad on the second video. The oly shoes probably fixed that problem tbh. My observations were more to do with his general form and the fact you'd been talking about buttwink, when I think his upper back is more the issue.

thx dude...


so upper back bracing is the knee issue? or does he need to give us a front view video?

[TheGymJim]

thx dude...


so upper back bracing is the knee issue? or does he need to give us a front view video?

Upper back bracing isn't the knee issue. Just a general form issue.

To me, it looks like simply putting on Oly shoes fixed whatever knee issues he was having.

[fluidZ]

Upper back bracing isn't the knee issue. Just a general form issue.

To me, it looks like simply putting on Oly shoes fixed whatever knee issues he was having.

I meant, he posted the form video because he was having knee PAIN.

[MyEgoProblem]

I meant, he posted the form video because he was having knee PAIN.

need a front view to see knee tracking for knee issues. 👍

the back issue on back squat was def bracing. back rounding over in t spine .

[fluidZ]

need a front view to see knee tracking for knee issues. ������

the back issue on back squat was def bracing. back rounding over in t spine .

hmm I saw the flexion in my video, but missed in his... I need more practice

[tdod101]

Came down with a devastating cold, was able to bench on Monday and squat Tuesday but couldn't bring my self to go to the gym today or probably Saturday (F5 intermediate)

Where do I go from here? I'll probably be ok by next week, do I just write this week off as a loss and start over?

[SkyVongolaPrimo]

Hello, im starting the dumbbell workout which has plan A and B. Should i put A and B same day, and doing it Tuesday, Thursday and Saturday? Or spilt A and B out? Whats the ideal schedule?

[Imp81318]

Hello, im starting the dumbbell workout which has plan A and B. Should i put A and B same day, and doing it Tuesday, Thursday and Saturday? Or spilt A and B out? Whats the ideal schedule?

You should do A & B on separate non-consecutive days and you should do 3 workouts per week. An example would be:

Week 1:
Sunday-Rest
Monday-A
Tuesday-Rest
Wednesday-B
Thursday-Rest
Friday-A
Saturday-Rest

Week 2:
Sunday-Rest
Monday-B
Tuesday-Rest
Wednesday-A
Thursday-Rest
Friday-B
Saturday-Rest

This is all explained in the front of this thread.

[SkyVongolaPrimo]

Sorry didnt notice it and thanks.

[tdod101]

Came down with a devastating cold, was able to bench on Monday and squat Tuesday but couldn't bring my self to go to the gym today or probably Saturday (F5 intermediate)

Where do I go from here? I'll probably be ok by next week, do I just write this week off as a loss and start over?

Anybody??

[griffindorsocks]

U/L can I sub leg press with a belt landmine squat (or any belt squat variant)?

[fluidZ]

Anybody??

probably will need a small reset.... being sick saps your strength.

[MyEgoProblem]

U/L can I sub leg press with a belt landmine squat (or any belt squat variant)?

belt squat is better than leg press (imo)

If you have one, deffinately sub it if you like it!

Anybody??

work up and see how it feels...

[thaiboxlj]

Im doing the fierce 5 upper/lower split. At the moment im learning about periodization, im just wondering if i got this right, that fierce 5 UL uses an linear double progression, with some form off wave loading, and also some undulating periodization