"Fierce 5" Comprehensive Program List

[TAWS6]

I think I have reached my limit with the beginner routine. I jumped back on it after two years out of the gym due to Covid.

I think I have around 15-20lbs left to lose. I've deloaded, reset and I think I have stalled.

What should I do next? Stay on the same weights to try and maintain until the cut is finished?

Generally you want to run the beginner routine until you legit stall out while bulking. What do your current lifts look like ? Id definitely continue trying to progress.

[Spanishdream]

Generally you want to run the beginner routine until you legit stall out while bulking. What do your current lifts look like ? Id definitely continue trying to progress.

Bench press - 72.5kg
Pendlay Rows - 62.5kg
Squats - 95kg
OHP - 42.5kg

Bodyweight is 78kg/173lbs. Aim is 70kg/155lbs.

Yeah I don't intend to move to another routine but I'm curious what to do next. I've stalled for two weeks now straight now right after a deload. Just try to maintain the weights until I finish the cut?

[TAWS6]

Bench press - 72.5kg
Pendlay Rows - 62.5kg
Squats - 95kg
OHP - 42.5kg

Bodyweight is 78kg/173lbs. Aim is 70kg/155lbs.

Yeah I don't intend to move to another routine but I'm curious what to do next. I've stalled for two weeks now straight now right after a deload. Just try to maintain the weights until I finish the cut?

Id reset the weights and work back up. Once you hit your goal weight stabilize for a few weeks.

[Spanishdream]

Id reset the weights and work back up. Once you hit your goal weight stabilize for a few weeks.

So drop by 15%, work back up. Just to clarify, what do you mean by stabilise?

I feel like I'm going to hit a genuine stall very soon where I'm no longer capable of adding weight to the bar.

[TAWS6]

So drop by 15%, work back up. Just to clarify, what do you mean by stabilise?

I feel like I'm going to hit a genuine stall very soon where I'm no longer capable of adding weight to the bar.

Stabilize = eat at maintenance calories for a few weeks.

Yep you’re meant to fail on the program. Eventually in order to continue to make progress you’ll have to bulk and switch to the intermediate routine.

[Spanishdream]

Stabilize = eat at maintenance calories for a few weeks.

Yep you’re meant to fail on the program. Eventually in order to continue to make progress you’ll have to bulk and switch to the intermediate routine.

Of course, due to the lack of calories. Would it not be more beneficial to keep the weights as heavy as possible until you hit your goal weight if you more progress is possible? Resetting and working up is in the description but I feel like I'm hitting the point where there's no more progress to be made on this cut. Is there a point then in resetting?

Repped for being helpful, ty.

[TAWS6]

Of course, due to the lack of calories. Would it not be more beneficial to keep the weights as heavy as possible until you hit your goal weight if you more progress is possible? Resetting and working up is in the description but I feel like I'm hitting the point where there's no more progress to be made on this cut. Is there a point then in resetting?

Repped for being helpful, ty.

You make progress by lifting sub maximal weights overtime as long as the weight is increasing. I would definitely reset. If you keep the weights high the workouts will get too grindy. If you want you could cut the progression in half while cutting. That would make things a bit easier while on lower calories.

[Spanishdream]

You make progress by lifting sub maximal weights overtime as long as the weight is increasing. I would definitely reset. If you keep the weights high the workouts will get too grindy. If you want you could cut the progression in half while cutting. That would make things a bit easier while on lower calories.

Gotcha. I actually halved progression as the program suggests once I started to need to reduce the weight and work back up once before (about 5 weeks ago). Thanks for your advice.

[TAWS6]

Bump for 2023

[Marly21]

Finally back here after years away, time to smash the fierce 5 again!

[ratsncatsftw]

Can I run the U/L routine but with novice progression? I’m definitely still a novice but I would like to be in the gym 4 days a week instead of 3.

[TAWS6]

Can I run the U/L routine but with novice progression? I’m definitely still a novice but I would like to be in the gym 4 days a week instead of 3.

You could but you’ll be doing more work for the same results.

[ratsncatsftw]

You could but you’ll be doing more work for the same results.

Got it, thanks.

Also, is there any viable substitution for back squats? I recently had an incident where I failed a rep and tweaked my upper back.

[BB-Guy]

I am only available on Saturday, Sunday and Thursday.

What body parts should I be doing for those 3 days?

This is for muscle growth without gaining fat lbs while lowering BF%.

5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%.

What can I do to add muscle mass without gaining BF%.

Note: I also practice Semen Retention and that has helped my energy.

[TAWS6]

What can I do to add muscle mass without gaining BF%.
.

You can up the dose

[air2fakie]

I am only available on Saturday, Sunday and Thursday.

What body parts should I be doing for those 3 days?

This is for muscle growth without gaining fat lbs while lowering BF%.

5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%.

What can I do to add muscle mass without gaining BF%.

Note: I also practice Semen Retention and that has helped my energy.

Try Semen Recycling.

[RapidFail]

I am only available on Saturday, Sunday and Thursday.

What body parts should I be doing for those 3 days?

This is for muscle growth without gaining fat lbs while lowering BF%.

5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%.

What can I do to add muscle mass without gaining BF%.

Note: I also practice Semen Retention and that has helped my energy.

Just do Fierce 5 Novice as-written. Don't worry about body parts - the guy who wrote the program has taken care of that.

I do have one suggested modification, though. If you're running the program Thu-Sat-Sun, then you could do the Sunday as a 'light' day. Do Thu and Sat as normal days, then for the Sunday workout you reduce the load for every lift by 10%. Just use the Thu and Sat workouts to determine whether you add weight each week. This will reduce the impact of training on two consecutive days and make the Sunday workout manageable.

[BB-Guy]

You can up the dose

Dose of what?

[BB-Guy]

Try Semen Recycling.

No such thing.

[BB-Guy]

Just do Fierce 5 Novice as-written. Don't worry about body parts - the guy who wrote the program has taken care of that.

I do have one suggested modification, though. If you're running the program Thu-Sat-Sun, then you could do the Sunday as a 'light' day. Do Thu and Sat as normal days, then for the Friday workout you reduce the load for every lift by 10%. Just use the Thu and Sat workouts to determine whether you add weight each week. This will reduce the impact of training on two consecutive days and make the Sunday workout manageable.

I am not available on Friday’s.

[RapidFail]

I am not available on Friday’s.

Edited my comment - I meant the Sunday workout would be a 'light' day, which should reduce any issues from doing two full body days back-to-back.

[Aldeezy87]

Are barbell rows acceptable instead of pendlay rows?

[TolerantLactose]

Are barbell rows acceptable instead of pendlay rows?

...

Acceptable Substitutions/Interchangeable Exercises
Pendlay Rows-Any horizontal pull. T bar is a good example. Your arms need to be directly out in front of you for it to be considered a horizontal pull. BORs don't count.

[Michealalex01]

A very straightforward static hold, the plank is one of the most popular exercises in the gym and can be found in almost every ab training program you're likely to come across.
*************.us/7969971

[Aldeezy87]

I have a few questions. If anyone can help I’d appreciate it.

1) had surgery on my left shoulder a couple years ago but never got back to 100%. I have pain when I put my arm in the traditional squat position. Can I squat on the smith machine with basically one arm holding the bar?

2) is it okay to add drop sets on a couple of exercises ex: tricep pushdowns?

3) is it ok to let’s say do Tricep Pushdowns on Monday with workout A and then on Friday workout A again but this time skull crushers?

[air2fakie]

See below.

I have a few questions. If anyone can help I’d appreciate it.

1) had surgery on my left shoulder a couple years ago but never got back to 100%. I have pain when I put my arm in the traditional squat position. Can I squat on the smith machine with basically one arm holding the bar?
Only you can answer whether you can, but I wouldn’t recommend it either way. If you’re just starting out I’d recommend continuing to work on the traditional squat and your shoulder mobility, instead of just deciding it can’t be done. Regardless, I recommend using a safety bar before you try your one handed Smith squats.

2) is it okay to add drop sets on a couple of exercises ex: tricep pushdowns?
You won’t die from doing it.

3) is it ok to let’s say do Tricep Pushdowns on Monday with workout A and then on Friday workout A again but this time skull crushers? You won’t die from doing it.

[Aldeezy87]

See below.

Will do, thanks!

[ratsncatsftw]

Can Diamond push-ups be used as the tricep isolation and inverted rows subbed for pendlays?

[sfgiants13]

Kind of amazed to see this thread alive and kicken. Just went back to the u/l program after only intermittently gymming the past 2 years due to various health issues. Probably the best progress I ever made was on that program and going back to it is a nice change of pace and will hopefully get me headed back in the right direction.

[TAWS6]

Kind of amazed to see this thread alive and kicken. Just went back to the u/l program after only intermittently gymming the past 2 years due to various health issues. Probably the best progress I ever made was on that program and going back to it is a nice change of pace and will hopefully get me headed back in the right direction.

Yep. These programs are pretty solid unless you're an elite lifter and really need to specialize in a certain lift or body part.