"Fierce 5" Comprehensive Program List

[buildlikeyugo]

So I have ran the Fierce 5 Novice full body routine for about 9 months now.
I went from about 72kg/158lb to 81kg/178lb BW in this period, slowly bulking up.

So current stats are:

176cm/5'9 and 81kg/1768lb

Compound lifts are currently

Squat 125kg/275lb x5 (started at 50kg)
Bench 87kg/191lb x5 (started at 40kg)
Pendlay row 72kg/160lb ish x8 (started at 30kg)
Front squats 105kg/231lb x5 (started at 40kg)
RDL 95kg/210lb x8 (started at 40kg)
OHP 52kg/115lb x5 (started at 30kg)
Lat Pulldowns 70kg/154lb x8 (started at 35kg)

I am still slowly gaining bodyweight, however, after 2 resets, my bench did not increase beyond the 87kg/191lb for 5 and the back squat& front squat only went up 5kg/10lb (from 120 to 125kg and 100 to 105kg). The rest of the compounds is increasing, albeit the progress is minimal, like 5kg/10lb max per reset.

I was hoping to ride out this program til I reach the 100kg/225lb bench and 140kg/315lb squat for x5, but it seems to me that the progress the past ~2.5 ish months has been barely there, so I am wondering if I should switch to the U/L program... if so, do I reset my weights when I switch, or do I continue with the same weights and just start doing the U/L version of Fierce 5?

edit: don't know if its important, but my age shows as 53 but i am 26 )

[TAWS6]

^^^ definitely switch to the intermediate upper lower and run that for a few years.

[buildlikeyugo]

^^^ definitely switch to the intermediate upper lower and run that for a few years.

should I lower the weight of all lifts by 15% and start from there with the U/L or just do the U/L with my current weights?

[TAWS6]

should I lower the weight of all lifts by 15% and start from there with the U/L or just do the U/L with my current weights?

I’d take a de load week and keep weights the same. Good progress btw.

[Anthony21]

Since I workout in my garage. What would be a good substitute for leg extensions and leg curls on the intermediate program?

[Michiganian]

If you have a functional trainer or other cable machine you can do leg curls laying on a flat bench and using an ankle cuff.

RDLs, done right, can also hit the hams pretty hard.

I haven't found a way to do leg extensions.

[Anthony21]

If you have a functional trainer or other cable machine you can do leg curls laying on a flat bench and using an ankle cuff.

RDLs, done right, can also hit the hams pretty hard.

I haven't found a way to do leg extensions.

I don’t have a functional trainer but have a lat pull down attached to my power back for also a low row. I’ve tried a lying ham string curl using the low row attachment but it just didn’t feel right.

Leg extensions I’ve just done with bands but it can only do so much. I wonder if I can do say goblet squats instead of leg extensions and just skip the leg curl.

[Michiganian]

I’ve tried a lying ham string curl using the low row attachment but it just didn’t feel right.

Yeah, they don't feel the same as a dedicated leg curl machine, that's for sure.

[Anthony21]

Yeah, they don't feel the same as a dedicated leg curl machine, that's for sure.

What do you think about replacing the leg press with something like goblet squats?

[Michiganian]

What do you think about replacing the leg press with something like goblet squats?

I would do front squats instead. And do.

I've been doing deep body weight squats the past week to improve mobility and ROM. Once I'm thoroughly comfortable doing those I'll add some weight with my adjustable kettle bell. But, they won't replace front squats in my lifting routine.

[Anthony21]

I would do front squats instead. And do.

I've been doing deep body weight squats the past week to improve mobility and ROM. Once I'm thoroughly comfortable doing those I'll add some weight with my adjustable kettle bell. But, they won't replace front squats in my lifting routine.

Front squats are already on the second lower body day.

[CW47]

Here are a couple of Hamstring options that worked well for me before I got a leg extension/curl attachment.

[steveo9632000]

Hey everyone, just stumbled on this thread and am thinking of running the Fierce 5. I am not sure where to start though.

I have been lifting for the last 3 years but really with barely any structure. I do push pull legs, and only take a rest day every 3 days. My days will have 5 exercises each for each muscle group, 4 sets at 8 to 12 reps with 1 minute rest between sets.

A ton of volume per lift, and per week, per muscle group. A ton of isolation work. So tell me how garbage it is and where I should start here with Fierce 5. Help is appreciated!

[TAWS6]

Hey everyone, just stumbled on this thread and am thinking of running the Fierce 5. I am not sure where to start though.

I have been lifting for the last 3 years but really with barely any structure. I do push pull legs, and only take a rest day every 3 days. My days will have 5 exercises each for each muscle group, 4 sets at 8 to 12 reps with 1 minute rest between sets.

A ton of volume per lift, and per week, per muscle group. A ton of isolation work. So tell me how garbage it is and where I should start here with Fierce 5. Help is appreciated!

Completely depends on where you’re at. Generally if you’re under the 225/315/405 standard the novice version is recommended. Upper lower is good once the novice version gets too difficult. Most lifters get a good 3 years out of the upper lower before needing to advance. As far as the 5 day plan it’s more ideal for lifters who are getting very strong and doing two heavy upper days is overwhelming. Hope that helps.

[steveo9632000]

Completely depends on where you’re at. Generally if you’re under the 225/315/405 standard the novice version is recommended. Upper lower is good once the novice version gets too difficult. Most lifters get a good 3 years out of the upper lower before needing to advance. As far as the 5 day plan it’s more ideal for lifters who are getting very strong and doing two heavy upper days is overwhelming. Hope that helps.

Thank you for the reply and information!

My main concern is I lift a minimum of 5 days a week for the last 3 years. Making it difficult for where to jump in because dropping to 3 days a week feels really weird. ha

[TAWS6]

Thank you for the reply and information!

My main concern is I lift a minimum of 5 days a week for the last 3 years. Making it difficult for where to jump in because dropping to 3 days a week feels really weird. ha

You could run the advanced version but progress will be slower if you’re not already benching mid 200s for reps and squatting 300+. Eventually you’ll get to the same end point though..

[steveo9632000]

You could run the advanced version but progress will be slower if you’re not already benching mid 200s for reps and squatting 300+. Eventually you’ll get to the same end point though..

While I lift often, I have been doing so with no real guidance other than push/pull split. As far as if I am hitting the muscle's correctly and enough, no clue.

I am going to just start with the Novice and see how it goes. Did the first day this morning. Looking forward to it!

[ratsncatsftw]

Would it hurt anything to add a couple sets of flies on the ohp day of the novice program?

Also, what happened to Davis? I’ve noticed he isn’t really active on this thread anymore.

[Anthony21]

Would it hurt anything to add a couple sets of flies on the ohp day of the novice program?

Also, what happened to Davis? I’ve noticed he isn’t really active on this thread anymore.

A lot of old school members aren’t active on this forum anymore as it isn’t what it used to be. I’m surprise it’s still active.

[Michiganian]

Would it hurt anything to add a couple sets of flies on the ohp day of the novice program?

Whatever works for you. Personally, I occasionally throw a couple sets of flies in on bench day if the mood strikes. Or at some other random time (I have a home gym, so it's easy to do whatever moves me whenever I want.)

[TAWS6]

A lot of old school members aren’t active on this forum anymore as it isn’t what it used to be. I’m surprise it’s still active.

I think he got sick of dealing with all the non stop questions from people who don’t actually want good advice. Those who just want to justify whatever non sense they are doing. He gave all his knowledge to this forum. If you search his posts it’s insane how much he knew.

[Anthony21]

I think he got sick of dealing with all the non stop questions from people who don’t actually want good advice. Those who just want to justify whatever non sense they are doing. He gave all his knowledge to this forum. If you search his posts it’s insane how much he knew.

Yeah as did a lot of other original members.

Speaking of the program and seeing how you’re knowledgeable. What would you recommend in regard to replacing leg press, leg extensions, and leg curls if I don’t have access to those machines since I train in my garage.

[air2fakie]

What would you recommend in regard to replacing leg press, leg extensions, and leg curls if I don’t have access to those machines since I train in my garage.

Pick whatever you prefer, but some thoughts:

Leg press - split squats, lunges

Leg extensions - goblet squats, sissy squats

Leg curls - nordic curls

[TAWS6]

Pick whatever you prefer, but some thoughts:

Leg press - split squats, lunges

Leg extensions - goblet squats, sissy squats

Leg curls - nordic curls

^^

I have a leg curl/leg extension bench that I got cheap. I’d probably look for one. Leg curls and extensions save me a lot of time vs bigger lifts.

[Anthony21]

Pick whatever you prefer, but some thoughts:

Leg press - split squats, lunges

Leg extensions - goblet squats, sissy squats

Leg curls - nordic curls

Good suggestions.

[Anthony21]

^^

I have a leg curl/leg extension bench that I got cheap. I’d probably look for one. Leg curls and extensions save me a lot of time vs bigger lifts.

Yeah I was looking into a FID bench that also has the option of adding in a leg extension and leg curl attachment. I know Bells Of Steel has their Buzzsaw V2 bench that has this feature.

[ratsncatsftw]

Can I do trap bar deadlifts instead of conventional deadlifts?

Can dumbbell bench be subbed for barbell bench? What would the progression be?

[Camarija]

Yeah I was looking into a FID bench that also has the option of adding in a leg extension and leg curl attachment. I know Bells Of Steel has their Buzzsaw V2 bench that has this feature.

Prime is about to release a cool add-ons for bench & rack

[Anthony21]

Prime is about to release a cool add-ons for bench & rack

Seeing that it’s Prime I can only imagine how much that’s going to cost. The standard bench alone is is $857.65 which includes tax and shipping. Again that’s just the bench without any of these attachments.

I’m not trying to pay over $1000 for a bench and some attachments lol.

[TAWS6]

Body solid has one for like 300 or so with the attachments.