"Fierce 5" Comprehensive Program List

[Doyoueven2020]

I have concerns about the lack of volume in arm training and shoulders as well. I’m used to a five day split hitting each body part with high volume. Say no less than 15 sets a body part. This program is less volume than I’m used to but I love the progression of the program and the overall spilt of the program.

[TalonCS]

So yeah.... My knee is out for a long time, awaiting MRI and stuff, so can't train legs for the next period...

When I now can't do Squats, Front squats and rdl, would you recommend just doing the rest of the program as normal or would you add some volume to other body parts when legs aren't getting hit?

[tommy4life]

QUOTE=Doyoueven2020;1581973411.[/QUOTE]
Don't stress, I've been doing the F5 programs for 2.5 years and my arms and shoulders are definitely not lagging behind.

QUOTE=TalonCS;1581997371][/QUOTE]
You can just do the upper days every 3rd day.

[TalonCS]

Oh Tommy, forgot to mention I'm on the novice fullbody program

[TalonCS]

You can just do the upper days every 3rd day.

When on the novice fullbody, what would you recommend then?

[TalonCS]

Anyone ?

Novice fullbody, can't do legs except calves. Should I stick to the upper body lofts with same volume or add some?

[ABSPR]

subbing for later

[beq1991]

Does anyone have advice on how to structure Lower A on the 4 day intermediate routine with back squats and leg press if I have to swap out the back squat and leg press for something else? Currently this is what my Lower A looks like:

-Plate Loaded Squat (machine where you start standing and have handles to hold)
-DB Step Ups (was thinking about doing hack squat instead)
-Back Extensions
-Leg Curls
-Calf Raises
-Abs

The conventional back squat aggravates my back pain, despite trying different versions of it. I was thinking about doing Zercher squats instead. I don’t use the leg press because I almost got crushed by one a while back and don’t trust them.

[Doyoueven2020]

Belt squats and lunges would work. I had a serious back injury last year it was eight months before I felt comfortable doing lower back work. Although the squat is the King of all exercises there are certainly several different options to further avoid back pain and or injuries.

[Todd_Gack]

With the transition to the UL is there a deload first week? Can't seem to find it in the FAQ.

[tommy4life]

With the transition to the UL is there a deload first week? Can't seem to find it in the FAQ.

Yep, do a deload.

[Mithos]

Hi. Running advanced UL/PPL

Wondering, would it be ok to sub the yates row with hang cleans?

[UnderRated700]

Hello, I want to try Intermediate Upper Lower.
I decided to go with the switch (deadlifts and lunges instead of front squats and RDLs)

Though I still wanna do front squats and Good Mornings so can I switch leg press in Lower A to front squats

And where can I do the good mornings, is it instead of the leg curls or perhaps the weighted back extensions?
Thanks!!

[Todd_Gack]

Stalling on ohp again (novice). Only going up by 2.5kgs (5.5lbs) since the last stall and same before that. Been on the routine for 5-6 months.

Squat DL and bench still going up (after one hard reset), just keep resetting the OHP yeah? Getting close to moving on the intermediate but just milking the last of the gains.

Lifts progression as of this week (3x5 for all and 3x8 for pendlay)

Squat - 45kg - 110kg
DL 60kg - 130kg
Bench - started with bodyweight dips got to 30kg added, now on to 80kg bench
Pendlay - 30kg - 70kg
Ohp 25kg - 52.5kg

Started in Jan, had a couple of weeks off last month due to illness so that's when I did a hard reset of all my main lifts. Workouts lasting upwards of 1.5 hrs is getting a bit taxing - lucky I have good pre workout!

[TalonCS]

Hey, been a few weeks since i last asked, so i'll try again

Doing the Novice routine (Fullbody 3x a week), but atm my knee is stopping me from doing leg work. Should i just stick to the doable exercises with the same volume or would you add some (upper body volume) due to the missing squats, rdl, front squats?

[tommy4life]

Hey, been a few weeks since i last asked, so i'll try again

Doing the Novice routine (Fullbody 3x a week), but atm my knee is stopping me from doing leg work. Should i just stick to the doable exercises with the same volume or would you add some (upper body volume) due to the missing squats, rdl, front squats?

Just do what you can. Can probably run less rests days since it'll be less taxing. You sure you can't do any leg excercises though? Things like hip thrusts or leg adduction machines are pretty easy on the knee.

[SoCalHurler]

Hey, been a few weeks since i last asked, so i'll try again

Doing the Novice routine (Fullbody 3x a week), but atm my knee is stopping me from doing leg work. Should i just stick to the doable exercises with the same volume or would you add some (upper body volume) due to the missing squats, rdl, front squats?

You could try just doing the Upper in the Int. U/L program. Thays what I did when I had knee surgery.

[Todd_Gack]

Stalling on ohp again (novice). Only going up by 2.5kgs (5.5lbs) since the last stall and same before that. Been on the routine for 5-6 months.

Squat DL and bench still going up (after one hard reset), just keep resetting the OHP yeah? Getting close to moving on the intermediate but just milking the last of the gains.

Lifts progression as of this week (3x5 for all and 3x8 for pendlay)

Squat - 45kg - 110kg
DL 60kg - 130kg
Bench - started with bodyweight dips got to 30kg added, now on to 80kg bench
Pendlay - 30kg - 70kg
Ohp 25kg - 52.5kg

Started in Jan, had a couple of weeks off last month due to illness so that's when I did a hard reset of all my main lifts. Workouts lasting upwards of 1.5 hrs is getting a bit taxing - lucky I have good pre workout!

Bench first stall at 80kg, only 1 attempt so will try again.

Pretty sore today from the last workout. Maybe a sign in getting to the end of the novice LP?

[Todd_Gack]

Worth switching deadlifts and leg curls to RDL and front squat after 6 months on dead's?

[dirkdiggleryo]

Can you run the Intermediate/Advanced Upper Lower LPP without the Upper Lower part? So just run the LLPrestLPPrest?

Just love going to the gym so 6 days/week is always a positive

[TAWS6]

Can you run the Intermediate/Advanced Upper Lower LPP without the Upper Lower part? So just run the LLPrestLPPrest?

Just love going to the gym so 6 days/week is always a positive

You could run it LPP rest LPP. Its probably going to be overkill though..

Legs
*Squat 3x5-6
*DL 3x5-6
Good Morning 3x8-10
Leg Extensions/Leg curls (Superset 3x10-12)
Calf work 3x12-15/Optional Shrugs 3x8-10 (Superset)

Push
*Bench(Horizontal Press) 3x5-6
*OHP(Upward Press) 3x5-6
Dips or fly 3x8-10
Overhead Extensions(long head iso)-3x8-10/Ab work-3x12-15 (Superset)
Lateral Raises 3x10-12

Pull
*Pendlay Rows(Horizontal Pull) 3x5-6
Yates Rows(Upward Pull) 3x5-6
Lat Pulldowns(Downward Pull) 3x8-10 (any grip)
Reverse Flies/Overhead face pulls (Superset 3x10-12) (For facepulls think 60 degree incline for the angle)
Curls 3x8-10

[dirkdiggleryo]

You could run it LPP rest LPP. Its probably going to be overkill though..

Legs
*Squat 3x5-6
*DL 3x5-6
Good Morning 3x8-10
Leg Extensions/Leg curls (Superset 3x10-12)
Calf work 3x12-15/Optional Shrugs 3x8-10 (Superset)

Push
*Bench(Horizontal Press) 3x5-6
*OHP(Upward Press) 3x5-6
Dips or fly 3x8-10
Overhead Extensions(long head iso)-3x8-10/Ab work-3x12-15 (Superset)
Lateral Raises 3x10-12

Pull
*Pendlay Rows(Horizontal Pull) 3x5-6
Yates Rows(Upward Pull) 3x5-6
Lat Pulldowns(Downward Pull) 3x8-10 (any grip)
Reverse Flies/Overhead face pulls (Superset 3x10-12) (For facepulls think 60 degree incline for the angle)
Curls 3x8-10

overkill due to too much volume?

[TAWS6]

overkill due to too much volume?

Yeah pretty much. I ran the old 6 day LPP before Davis got rid of it. Too much volume for 95 percent of lifters. A split like upper/lower works better.

[Buckeyes2199]

Anyone notice any differences gains wise from the differences in volume of the U/L and LU/LPP? Would I be fine to run either, as I’d rather deadlift one of the days and not have to spread it out like on the U/L.

[BillBunter]

Is it possible to add incline press to the dumbell full body routine?

[APolaris82]

I'm sorry if this message is too convoluted, but I have a bit of a special situation.

About 2 months ago, I switched to a cut on Fierce 5 upper/lower and lost weight somewhat steadily without my strength levels really changing at all. I was around 150 lb when I began the cut (I'm 5'6") and dropped to about 145 in a month. It felt fine for a while, although I did have to take a week off to move to a new city, and I'd planned another to take a vacation to Okinawa with my girlfriend.

The week we were supposed to go, I got hit with a serious flareup of my illness, and I ended up in a hospital bed for 9 days, 4 of which were completely without food, water, or anything except IV saline and 2 of which were spent on IV nutrition only. My weight dropped to about 136 pounds within the week, but I assumed it was mostly water weight or some body fat.

After release, I was also ordered to avoid any strenuous exercise for about another 9 days, although I did do basic bodyweight squats (even those were a serious struggle and slightly painful at first), pushups, and planks at home most days and ate tons of protein. I did, however, stop taking creatine, CLA, and Na-R-ALA because I don't know how any of those would interact with the 6 medicines I'm now taking or with my recovery. Not sure how much that would affect any of this.

Today, I went to my gym for the first time in about 2 1/2 weeks, and I could barely do anything. I was doing upper split day A, and everything seems to have decreased by between 20% and 50%. Before, I just about benched 8 @ 65 kg or 5 @ 70 kg, or 5 @ 100 using a machine... today, I struggled to reach a 5th rep at 80 on the machine. I even tried to use dumbbells and could barely get up 5 reps at 20 kg per hand. The same thing happened with incline bench machine at 60 instead of usual 80, T-bar row at 30 instead of ~50. On lat pulldown, my form failed at 40 kg... I was doing around 50-60 for reps before. Cable bicep curls normally at 60 failed at 8th rep on 45, and notably, I couldn't do 12 @ 4 kg per dumbbell for incline bench reverse flies, something I've been doing since I started.

In this kind of situation, I would assume that every exercise I do should have some serious resetting/deloading. From there, though, should I be following the program's usual progression? It seems like if I do, it'll take something like 2-3 months to just survive doing what I was doing for fun 3 weeks ago. Is that normal? If not, how should the program be modified in this situation?

[rower687]

Hi all, two different questions:
1 - Is it ok if I switch between Intermediate U/L and the Advance one every let's say 5 or 6 months? I kind of get bored easily by doing the same workout for a long time, but at the same time I see results with Fierce 5. I just don't know if switching between programs back and fort would affect my progress.

2 - Weight progress with small muscles: It happens to me that for small muscles like reverse flies, I stall very easily. At the same time, I think small muscles have a limit on how much to weight? I'm not sure it's possible to lift let's say a 30kgs dumbbell for reverse flies and keep the form. What to do when I get to my limit of weight in small muscles?

thanks!

[Abcoz]

Hi guys,

Have been on Fierce 5 Novice for the past 8 months.
My progress (lifts in working weight)

Bodyweight 73.7kg to 79.3kg
Deadlift - 80kg>150kg
Squat - 60kg >130kg
Bench - 40kg > 77.5kg
OHP - 30kg > 57.5kg
Pendlay - 30kg > 70kg

As I am nearing intermediate status, I am considering what programs I should transition to but I can only lift a maximum of 3 days.

Should I do the Fierce 5 U/L over 3 days or just continue with the Novice program?

Also based on my circumstances, should I also increase volume as I will only be able to train 3 days?

I have also considered Vikings Full Body and Tom Tom Mutaffis 3-Day Split

Thanks all

[TigerZero]

Is it ok I run fierce 5 upper lower like this

Monday Upper A
Tues-Rest
Wednesday-Lower A
Thursday-Upper B
Friday Rest
Saturday-Lower B (DL and Lunges)
Sunday-REst

[SoCalHurler]

Is it ok I run fierce 5 upper lower like this

Monday Upper A
Tues-Rest
Wednesday-Lower A
Thursday-Upper B
Friday Rest
Saturday-Lower B (DL and Lunges)
Sunday-REst

Give it a try and report back in 3 months