"Fierce 5" Comprehensive Program List

[Mithos]

What do you think about Smith machine front squats on U/L?

Stuck on a point where free weight is difficult to do because of the bar rolling forward and not being able to keep torso upright long enough, but my legs feel like they can stand more.

Don't like the idea of my upper back messing with the load of legs

[TAWS6]

I'm moving from the Beginner routine to the intermediate as I haven't been able to increase after a deload.
My question is when I move on to intermediate should I lower my weight for the lifts that I've stalled on? If so how much do you guys think?

It doesn't really matter because the progression is still fast and you'll have to drop 15 percent once you stall twice anyways.

[malikabdulwahab]

I will advise you will be working out 2 consecutive days followed by a rest day and then 3 more consecutive days.

Mon-Lower A
Tue-Upper A
Wed-Rest
Thu-Legs (w/ DL)
Fri-Push
Sat-Pull
Sun-Rest
Repeat

and that's it

[DreadPir8]

Hey thread,

I’m wanting to make a couple of substitutions on the novice program.

Bored of lat pulldowns, and want to switch to pullups as they seem superior and more functional.
That’s an acceptable sub as of the FAQ.

However, I want to sub bicep curls for weighted chinups as well.
This is for the same reason as the lat substitution. Chinups seem much more functional (and challenging.. I.e. fun).

Will subbing for pullups AND chinups over work the upper back?

[tommy4life]

Hey thread,

I’m wanting to make a couple of substitutions on the novice program.

Bored of lat pulldowns, and want to switch to pullups as they seem superior and more functional.
That’s an acceptable sub as of the FAQ.

However, I want to sub bicep curls for weighted chinups as well.
This is for the same reason as the lat substitution. Chinups seem much more functional (and challenging.. I.e. fun).

Will subbing for pullups AND chinups over work the upper back?

Extra 2 sets of chinups/pullups won't do any harm.

[DreadPir8]

Extra 2 sets of chinups/pullups won't do any harm.

Thanks man. I never see any buff dudes doing lat pull downs when I’m at the gym.

Usually overweight old men. Lol

Spoiler!

I realize there’s no connection

[sfkn]

I've started DB full body program today. Took me a long time. Maybe the time improves with consistency. Did both A & B the same day. Was wondering if it's supposed to be done as the Novice full body. Ie.

Quote

working out 3 nonconsecutive days a week and alternating between workouts A & B. Ex: Mon-A, Tues-Rest, Wed-B, Thur-Rest, Fri-A, Sat-Rest, Sun-Rest, Mon-B…etc

Unquote.

Thanks!

[17mahmoods]

I've started DB full body program today. Took me a long time. Maybe the time improves with consistency. Did both A & B the same day. Was wondering if it's supposed to be done as the Novice full body. Ie.

Quote

working out 3 nonconsecutive days a week and alternating between workouts A & B. Ex: Mon-A, Tues-Rest, Wed-B, Thur-Rest, Fri-A, Sat-Rest, Sun-Rest, Mon-B…etc

Unquote.

Thanks!

yup run it like the novice fullbody

[jgalvez5]

Hey guys, I've been using the program for about a month now and I want to improve on my warming up. I'm having issues figuring out how many sets to do and when to/how to know when to increase weight for warm ups. Currently I've only been doing for the main lifts (Squats, Front Squats, etc.) but not for other compounds like RDL or pull-downs and I would like to change that. Any and all advice is appreciated!

[DreadPir8]

Hey guys, I've been using the program for about a month now and I want to improve on my warming up. I'm having issues figuring out how many sets to do and when to/how to know when to increase weight for warm ups. Currently I've only been doing for the main lifts (Squats, Front Squats, etc.) but not for other compounds like RDL or pull-downs and I would like to change that. Any and all advice is appreciated!

I think warmups are more of a personal thing. You should try and see what works best for you.

Here’s what I do on squats for example:

Workset is 155

Warmups:
95 x 5

115 x 3

135 x 1

Just slowly work up to your workset. It should be easy enough not to fatigue you at all.

[Farley1324]

Hey guys, I've been using the program for about a month now and I want to improve on my warming up. I'm having issues figuring out how many sets to do and when to/how to know when to increase weight for warm ups. Currently I've only been doing for the main lifts (Squats, Front Squats, etc.) but not for other compounds like RDL or pull-downs and I would like to change that. Any and all advice is appreciated!

Example of a good write-up on warming up

https://www.andybaker.com/warm/

[jgalvez5]

Thank you!

[Pomegranate23]

When you cut the progression on novice during a cut, do you simply bump weights each 2 weeks without any other change or are you supposed to increase reps in between like the u/l ... or does someone have any more creative ideas :P

[Nikothorup]

Hi, i want to sub Front Squats for Bulgarian Split Squats in the novice program, due to right and left leg imbalances. Is that fine?

And just started a log with the novice program if anybode wanna follow or comment my training.

[DreadPir8]

Hi, i want to sub Front Squats for Bulgarian Split Squats in the novice program, due to right and left leg imbalances. Is that fine?

And just started a log with the novice program if anybode wanna follow or comment my training.

As a novice I don’t know how easily you’ll actually be able to tell that you have imbalances.

My first thought is to stick with the front squats and your newbie gains will ‘balance’ things out from there.

Hopefully someone with more knowledge can chyme in though.

[Nikothorup]

As a novice I don’t know how easily you’ll actually be able to tell that you have imbalances.

My first thought is to stick with the front squats and your newbie gains will ‘balance’ things out from there.

Hopefully someone with more knowledge can chyme in though.

Okay thanks man. Also when i move on to the U/L, i'm not sure how the progression works?

"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."

So for like bench ex.

It says at the end of that week, the reps will drop back down so it becomes 3x5 agian. But that is start of week 3 right?

Week 1:
3x5 210lbs

Week 2:
3x6 210lbs

Week 3:
3x5 215lbs

[tommy4life]

Hello Fierce 5'ers

Soo I've been doing F5 for over 2 years now and overall pretty happy. However, I think my back doesn't look very balanced (odd since the program is all aboit balance). My mid back and lower trap seem much smaller then my upper traps. But it could be just me, or those muscles only show at lower bf%

This is a recent pic after a bulk

https://ibb.co/KKrZpdM

[DreadPir8]

So for like bench ex.

It says at the end of that week, the reps will drop back down so it becomes 3x5 agian. But that is start of week 3 right?

Week 1:
3x5 210lbs

Week 2:
3x6 210lbs

Week 3:
3x5 215lbs

Yup

[Nikothorup]

I am really not sure if i should run the novice or intermediate program?

My lifts for 5RM are:
Squat: 198lbs
Bench: 181,5lbs
DL: 308lbs
OHP: 99lbs
Pulldowns: 154lbs

Any suggestions?

Would run the intermediate with novice progression squat, since its pretty low.

[gcoulson]

Hi Davis,

If the novice is run as a 3 day ABA BAB format, then there are obviously some weeks when you only hit chest (bench), shoulders (OHO) or back (rows) just once a week.

Is this sufficent volume for muscle mass gains?

I'm currenltly on a FB split where I'm hitting all body parts hard 3 days a week which is great frequency, but hard to power through when youre pushing heavy squats, bench, OHP and BB rows.

Would be great to focus on fewer exercises a workout, but worried that weekly frequency/volume might be lower than optimal?

[TAWS6]

Hi Davis,

If the novice is run as a 3 day ABA BAB format, then there are obviously some weeks when you only hit chest (bench), shoulders (OHO) or back (rows) just once a week.

Is this sufficent volume for muscle mass gains?

I'm currenltly on a FB split where I'm hitting all body parts hard 3 days a week which is great frequency, but hard to power through when youre pushing heavy squats, bench, OHP and BB rows.

Would be great to focus on fewer exercises a workout, but worried that weekly frequency/volume might be lower than optimal?

Every muscle is hit 3 times a week on F5 novice. Bench hits chest,shoulders,tri, OHP hits shoulders,chest, tri, and rows train back and bi's.

[Squid24]

Hi Davis,

If the novice is run as a 3 day ABA BAB format, then there are obviously some weeks when you only hit chest (bench), shoulders (OHO) or back (rows) just once a week.

Is this sufficent volume for muscle mass gains?

I'm currenltly on a FB split where I'm hitting all body parts hard 3 days a week which is great frequency, but hard to power through when youre pushing heavy squats, bench, OHP and BB rows.

Would be great to focus on fewer exercises a workout, but worried that weekly frequency/volume might be lower than optimal?

Every muscle is hit 3 times a week on F5 novice. Bench hits chest,shoulders,tri, OHP hits shoulders,chest, tri, and rows train back and bi's.

Plus, in the sticky secion of F5 you find substitutions and you can sub in Incline bench for OHP if you feel the need for more chest work...just saying

[gcoulson]

Plus, in the sticky secion of F5 you find substitutions and you can sub in Incline bench for OHP if you feel the need for more chest work...just saying

Thanks for the quote. Didn't think of shoulder pressing still hitting chest and bench pressing hitting the shoulders.

Actually not worried about chest, I'm personnally more interested in shoulder, legs and back development.

[Farley1324]

I am really not sure if i should run the novice or intermediate program?

My lifts for 5RM are:
Squat: 198lbs
Bench: 181,5lbs
DL: 308lbs
OHP: 99lbs
Pulldowns: 154lbs

Any suggestions?

Would run the intermediate with novice progression squat, since its pretty low.

That isn't enough info about you and your training to tell.

I would guess novice.

[Nikothorup]

That isn't enough info about you and your training to tell.

I would guess novice.

I will do novice till i stall.

[DreadPir8]

When replacing lat pulldowns with pullups on the novice program, how should you make that change?

My plan is to just swap them and do 3 sets of pullups to failure.

That’s not very many pullups for me, though.

Should I include 1 heavy set of lat pulldowns after the pullups until I can get higher reps?

[tommy4life]

When replacing lat pulldowns with pullups on the novice program, how should you make that change?

My plan is to just swap them and do 3 sets of pullups to failure.

That’s not very many pullups for me, though.

Should I include 1 heavy set of lat pulldowns after the pullups until I can get higher reps?

Do weighted pullups. Either use a dip belt, hold DB with your feet and just use anything to tie a a weight on to yourself.

[DreadPir8]

Add weight even though I can only do 4 bodyweight pullups?

I’ll get like 1 or 2 weighted pullups. Seems like too low volume?

[SoCalHurler]

Add weight even though I can only do 4 bodyweight pullups?

I’ll get like 1 or 2 weighted pullups. Seems like too low volume?

You can do unweighted to failure until you get to 3x8, then add weight. Or if your gym has an assisted machine use that. Or do lat pull downs.

[Kcrack]

Have stalled on 2 compounds lifts on F5 Novice, wondering if I should switch to U/L split? Thing is my lifts aren't all that impressive (started pathetically weak) but my bench and overhead press won't go up (my squats and deadlifts still are slowly). Been doing F5 for nearly a year (around 9 months of which were bulking).

Overhead press - 52.5 kg (3x5)
Bench - 75 kg (3x5)
Squat - 120 kg (3x5)
Deadlift - 150 kg (3x5)