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  1. #1
    Registered User Rexify's Avatar
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    Question about the Fierce 5 program

    Hi!

    So I just started on the Fierce 5 program and I'm going to do my third workout tomorrow (A).

    This is the workout plan for those of you who are not familiar:

    Workout A
    Squat 3x5
    Bench 3x5
    Pendlay Rows 3x8
    Face Pulls 3x10
    Calf raises 2x15/Tricep pressdowns 2x10 Superset

    Workout B
    Front Squat 3x5
    Overhead Press 3x5
    Romanian Deadlift 3x8
    Lat Pulldowns 3x8 (any grip)
    Ab work 2x15/Bicep curls 2x10 Superset

    So essentially, I've done A-rest-B-rest(today) and the next 3 will be A-rest-rest. I was wondering however, I was planning on doing some cardio tomorrow, but can I do a FULL ab workout along with that as well each week? So it'll be:

    A-rest-B-rest-A-Cardio/Abs-rest.

    Essentially this should work, since the next AB exersise isn't until the B workout the following week, giving me 3 days of rest. But again, I'm not an expert.

    Appreciate the help, cheers.
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  2. #2
    I need about tree fiddy davisj3537's Avatar
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    Sure, abs are probably a waste of your time, but if you enjoy it then go for it.
    Experience, not just theory
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  3. #3
    Registered User Rexify's Avatar
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    Originally Posted by davisj3537 View Post
    Sure, abs are probably a waste of your time, but if you enjoy it then go for it.
    Can I ask why you would think it's a waste of my time? And do you know some other workout other than cardio I can do on my rest days? I'm on holiday and feel like doing something else, and frankly, cardio is quite boring :P
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  4. #4
    We know lol Farley1324's Avatar
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    Originally Posted by Rexify View Post
    Can I ask why you would think it's a waste of my time? And do you know some other workout other than cardio I can do on my rest days? I'm on holiday and feel like doing something else, and frankly, cardio is quite boring :P
    How long have you been following the program and how much are you squatting?
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  5. #5
    Registered User Rexify's Avatar
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    Originally Posted by Farley1324 View Post
    How long have you been following the program and how much are you squatting?
    I literally just started, my next workout is tomorrow, so I've done A and B once. I squat just below 90 lbs so I'm pretty weak
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  6. #6
    We know lol Farley1324's Avatar
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    Originally Posted by Rexify View Post
    I literally just started, my next workout is tomorrow, so I've done A and B once. I squat just below 90 lbs so I'm pretty weak
    Follow the program. Keep going. If you actually stick with it and actually make some legitimate progress, you'll realize that days off are for recovery and are needed in that capacity.
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  7. #7
    Registered User Rexify's Avatar
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    Originally Posted by Farley1324 View Post
    Follow the program. Keep going. If you actually stick with it and actually make some legitimate progress, you'll realize that days off are for recovery and are needed in that capacity.
    Okay, thanks!
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    Registered User Damnentia's Avatar
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    Originally Posted by Rexify View Post
    Can I ask why you would think it's a waste of my time? And do you know some other workout other than cardio I can do on my rest days? I'm on holiday and feel like doing something else, and frankly, cardio is quite boring :P
    I'd like to direct that question back at you -
    Why do you think your abs are so magical, that they need an entire workout, just for then?
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    Registered User Rexify's Avatar
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    Originally Posted by Damnentia View Post
    I'd like to direct that question back at you -
    Why do you think your abs are so magical, that they need an entire workout, just for then?
    Because abs are hot, and there's only like a 2x10 ab workout each week, that's not a lot tbh.
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  10. #10
    Registered User GiveMeTheSucc's Avatar
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    Agree
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  11. #11
    No help for this one.... Squid24's Avatar
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    Originally Posted by GiveMeTheSucc View Post
    Agree
    What do you agree to?
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

    Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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  12. #12
    Registered User daudi81's Avatar
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    Originally Posted by Rexify View Post
    Because abs are hot, and there's only like a 2x10 ab workout each week, that's not a lot tbh.
    As a novice, that's plenty. And if you're bracing and activating your core correctly during the big compounds, you'll be working them as well.

    You don't want your abs sore and tired before one of these workouts, especially when things start getting heavy.
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    Originally Posted by daudi81 View Post
    You don't want your abs sore and tired before one of these workouts, especially when things start getting heavy.
    I just experienced this first hand. Had to do my lifts in an unfavorable order due to a busy gym. Did abs early instead of at the end and it made the important lifts more difficult
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    Originally Posted by Rexify View Post
    Because abs are hot, and there's only like a 2x10 ab workout each week, that's not a lot tbh.
    Having nice looking abs is a two year goal. They get lots of work in this program just not lots of direct work. It is plenty.
    Experience, not just theory
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    Registered User DreadfullyYours's Avatar
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    Originally Posted by davisj3537 View Post
    Having nice looking abs is a two year goal. They get lots of work in this program just not lots of direct work. It is plenty.
    Hi. Since this is already a Fierce 5 quesiton thread going on, I did not want to create one. I hope I get some help here. I am sorry if this is not the right route to follow.

    So I have started Fierce 5 last week and now 2nd week has started.

    F5 says to increase 2.5/5 lbs per week.

    In my gym I have clips which weigh around 1.71 lbs each (equals to 3.4 lbs increase of weight)

    Should I use them as I cant increase the weight 2.5lbs at a time?
    This way I would be increasing 3.4/10 lbs per week as against 5/10lbs inthe program.

    I am sorry if this is a non sensical question to you as you had mentioned in the original thread about increasing weight every other week if facing equipment limitation but since I have started too low on weight, it will be too slow of a progress. Also, it was mentioned to not change anything in the program, so I had to ask here for help.

    Thanks and Regards
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    Registered User DreadfullyYours's Avatar
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    Originally Posted by davisj3537 View Post
    Having nice looking abs is a two year goal. They get lots of work in this program just not lots of direct work. It is plenty.
    Hi. Since this is already a Fierce 5 quesiton thread going on, I did not want to create one. I hope I get some help here. I am sorry if this is not the right route to follow.

    So I have started Fierce 5 last week and now 2nd week has started.

    F5 says to increase 2.5/5 lbs per week.

    In my gym I have clips which weigh around 1.71 lbs each (equals to 3.4 lbs increase of weight)

    Should I use them as I cant increase the weight 2.5lbs at a time?
    This way I would be increasing 3.4/10 lbs per week as against 5/10lbs inthe program.

    I am sorry if this is a non sensical question to you as you had mentioned in the original thread about increasing weight every other week if facing equipment limitation but since I have started too low on weight, it will be too slow of a progress. Also, it was mentioned to not change anything in the program, so I had to ask here for help.

    Thanks and Regards
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  17. #17
    Chihuahua in the rain Corbets's Avatar
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    The weight increases are approximate. I only have kg-denominated weights, which means I can’t do exactly 5 or 10 lbs either, but I get close and it works. Don’t overthink it, just do what you can.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  18. #18
    Registered User SoCalHurler's Avatar
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    Originally Posted by DreadfullyYours View Post
    Hi. Since this is already a Fierce 5 quesiton thread going on, I did not want to create one. I hope I get some help here. I am sorry if this is not the right route to follow.

    So I have started Fierce 5 last week and now 2nd week has started.

    F5 says to increase 2.5/5 lbs per week.

    In my gym I have clips which weigh around 1.71 lbs each (equals to 3.4 lbs increase of weight)

    Should I use them as I cant increase the weight 2.5lbs at a time?
    This way I would be increasing 3.4/10 lbs per week as against 5/10lbs inthe program.

    I am sorry if this is a non sensical question to you as you had mentioned in the original thread about increasing weight every other week if facing equipment limitation but since I have started too low on weight, it will be too slow of a progress. Also, it was mentioned to not change anything in the program, so I had to ask here for help.

    Thanks and Regards
    I'd ignore the clip weight, but use them everytime so that when you add weight you're adding them to the same base weight (bar + clips). If your gym has 2.5 lb weights, then you can increase in 5 lb increments, which is what the program calls for. If your gym does not have 2.5 lb weights (only 5 lb or greater) then for each second week AFTER increasing weight up reps by 1-2 before increasing weight.

    Example for bench :
    Week 1- 135 lbs x 5, 3 sets
    Week 2- 135 x 6-7, 3 set
    Week 3 - 140 x 5, 3 sets
    Etc.

    But that's just, like, my opinion, man
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    These guys are both right^

    I made a small change to the below example. I think it is what he originally meant.
    Originally Posted by SoCalHurler View Post
    Example for bench :
    Week 1- 135 lbs x 5, 3 sets
    Week 2- 135 x 6, 3 set
    Week 3 - 145 x 5, 3 sets

    And as noted by both of these dudes the weight increases by 5 and 10lbs per week
    Experience, not just theory
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    Thumbs up

    Originally Posted by davisj3537 View Post
    These guys are both right^

    I made a small change to the below example. I think it is what he originally meant.



    And as noted by both of these dudes the weight increases by 5 and 10lbs per week
    Nice catch, thanks
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