Fierce 5 Beginner Bodybuilding Routine & Program

By FatalTragedy12

	Intermediate (2-3 years)
	43 minutes/day \| 2 days/week \| 7 weeks
	Bodybuilding, Build Muscle, Gain Strength
	Barbell, Squat Rack, Flat Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Steps, Bodyweight, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

The Fierce 5 workout is a great beginner bodybuilding program. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth.

2x weekly
7 week program
Can be repeated indefinitely until beginner gains are exhausted
Allows for 1RM input
squat, bench, and deadlift are performed on workout A
front squat, overhead press, and Romanian deadlift are performed on workout B
Accessories include rows, face pulls, calf raises, tricep press downs, lat pulldowns, and curls

Fierce 5 is a good program for a beginner lifter that primarily has aesthetic goals (i.e. wants to improve body composition). It is not recommended as a strength program (although you will get stronger) or a powerlifting program (although you will improve your squat, bench, and deadlift).

2x weekly programs are a bit tougher to find though, so if that fits your schedule and you’re just looking to get started in the gym.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - A

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	5 reps	60s
2.Barbell Bench Press	3 sets	5 reps	60s
3.Barbell Pendlay Row	3 sets	8 reps	60s
4.Face Pull	3 sets	10 reps	60s
5.Standing Calf Raises	2 sets	15 reps	60s
6.Rope Cable Triceps Extension	2 sets	10 reps	60s

Day 2 - B

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Exercise	Sets	Reps	Rest
1.Crossed-Arm Barbell Front Squat	3 sets	5 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press)	3-1 sets	5 reps	60s
3.Barbell Romanian Deadlift	3 sets	8 reps	60s
4.Lat Pulldown	3 sets	8 reps	60s
5.Crunches	2 sets	AMAP reps	60s
6.Standing Dumbbell Biceps Curl	2 sets	10 reps	60s

Date Created: 1/12/2020, UTC

Last Updated: 10/28/2021, UTC

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