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Fierce 5 Beginner Bodybuilding Routine & Program

By FatalTragedy12

Experience
Beginner (1-2 years)
Time
55 minutes/day | 2 days/week | 7 weeks
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Flat Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Squat Rack, Tricep Rope Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
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.

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Workout Overview

Week 1

Day 1: A

Day 2: B

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest



Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
2 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/11/2020, EST


Last Updated: 7/12/2021, EDT

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