"Fierce 5" Comprehensive Program List

[GatorBoy92]

I want to do Intermediate Upper/Lower Program.

Its a Lift Monday Tuesday, rest Wednesday, Lift Thursday Friday, kinda program.


1) Since I want to keep being a regular at my boxing gym, can I train twice a week on this program without losing much effect?
Therefore Upper and Lower A on Monday, Rest on Tuesday, then Upper and Lower B on Wednesday?



2) What if I do not do boxing, is it possible to do that alternating method twice a week without losing much effect?
Therefore Upper and Lower A on Monday, Rest on Tuesday, then Upper and Lower B on Wednesday, Rest Thursday, Upper and Lower A on Friday, Rest Saturday, Upper and Lower B Sunday, Rest Monday, etc.



I know it will not be as good as the original method and I know a lot of people annoy by asking to alter the program, but I'm wondering if I am ignoring any warning signs or hitting any obstacles that I'm not thinking about if I want to continue boxing every now and then. Thanks.

[Camarija]

I want to do Intermediate Upper/Lower Program.

Its a Lift Monday Tuesday, rest Wednesday, Lift Thursday Friday, kinda program.


1) Since I want to keep being a regular at my boxing gym, can I train twice a week on this program without losing much effect?
Therefore Upper and Lower A on Monday, Rest on Tuesday, then Upper and Lower B on Wednesday?



2) What if I do not do boxing, is it possible to do that alternating method twice a week without losing much effect?
Therefore Upper and Lower A on Monday, Rest on Tuesday, then Upper and Lower B on Wednesday, Rest Thursday, Upper and Lower A on Friday, Rest Saturday, Upper and Lower B Sunday, Rest Monday, etc.



I know it will not be as good as the original method and I know a lot of people annoy by asking to alter the program, but I'm wondering if I am ignoring any warning signs or hitting any obstacles that I'm not thinking about if I want to continue boxing every now and then. Thanks.

Do the novice program A on Monday + B on Thursday
Keep boxing Tuesday / Friday

Your progress will be slower but it's not your focus so you shouldn't mind

[GatorBoy92]

Do the novice program A on Monday + B on Thursday
Keep boxing Tuesday / Friday

Your progress will be slower but it's not your focus so you shouldn't mind

Thanks for the reply,

but I did the All Pro Beginners program for 2 years and I'm definitely not a beginner anymore. And the Novice program is almost the exact same thing as AllPro except Lat Pulls added and Pendlay Rows instead of Bent Over Rows.

Do you think I could pull off the Intermediate Upper/Lower along with the boxing? Perhaps I could decrease volume or take a few exercises out if I have to.

[hms2]

I've been doing this program 3 months now and I like it a lot, but would it be okay to add a set of lateral raises and another set of rear delt work (think I would add rear delt cable crossover fly)? And if it's okay, what days should I add them onto, if it matters? I kinda just enjoy shoulder/back stuff so figured I would ask. Thanks in advance

[air2fakie]

I've been doing this program 3 months now and I like it a lot, but would it be okay to add a set of lateral raises and another set of rear delt work (think I would add rear delt cable crossover fly)? And if it's okay, what days should I add them onto, if it matters? I kinda just enjoy shoulder/back stuff so figured I would ask. Thanks in advance

It would be okay.

[livindagym]

Would the intermediate u/l be good for someone who’s been lifting awhile but screwing around with hypertrophy programs and not made much size or strength gains the past few years? 43/m. 180lbs. Lifts are 250 bench, 350deadlift, 250 squat, 145 OHP. Or should i do the advanced since ive been lifting awhile?

[lewiskountrer]

Hi! I am from South Africa. No pulldown machine here in the gym if my town. What could I sub it with?
Also, Could I replace front squad for leg press? I feel something in my lower back after them and I dread an injury. Form is Ok the trainer here said

Also, I am very curious on what on what kind of muscular changes have you attained (I read they aren't going to be wow, but I see this as a sorta powerbuildig program, so I expect some muscle growth)
Thank you for this gift and merry Xmas to everyone!

[Wiseduck311]

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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Time is not a concern. Could I combine the A & B workouts each day? Would double volume. Primary goal is hypertrophy, then strength. Eating clean and big. Just finished first year in the gym, 6 months with trainer. 49yo male, 180lb 18%BF.

[TAWS6]

Time is not a concern. Could I combine the A & B workouts each day? Would double volume. Primary goal is hypertrophy, then strength. Eating clean and big. Just finished first year in the gym, 6 months with trainer. 49yo male, 180lb 18%BF.

Best bet is too do the novice full body. If you were at an intermediate level you’d be too strong to combine the days. Get to a 225 bench, 315 squat before moving to intermediate.

[7Stro]

Apologize if this has been asked already but for the dumbell full body program would it be acceptable to, instead of two rest days (sat/sun), work out on sunday and then continue the program on tuesday? for example workouts would be Mon, Wed, Fri, Sun, > Tues, Thurs, Sat, > and then back to Mon, Wed, Fri, Sun. Workouts would not be consecutive days in a row and specific (A/B) workouts wouldnt exceed 2 per week.

[Camarija]

Apologize if this has been asked already but for the dumbell full body program would it be acceptable to, instead of two rest days (sat/sun), work out on sunday and then continue the program on tuesday? for example workouts would be Mon, Wed, Fri, Sun, > Tues, Thurs, Sat, > and then back to Mon, Wed, Fri, Sun. Workouts would not be consecutive days in a row and specific (A/B) workouts wouldnt exceed 2 per week.

If you don't need the rest, go for it.

If you aren't hitting your weight increases or ypur rep increases, do not go for it.

[froller2]

will this workout routine work well for me if i change the 5 reps to 10+ (have had heart surgery some years back and was told that as long as i can do 10+ reps it should be fine but not to go under)