With the technology we have nowadays, it is easy for us to get any workout plan we would like to do, unlike the old days when you would buy a fitness magazine to get your chest day workout.
Training programs and workout routines have many types, targets and each one of them has it’s purposes. In this post, we will discuss everything about the Fierce 5 routine.
The problem with the internet is that many beginners and even intermediates see their favorite pro bodybuilder following a certain program.
Instead of studying it and realizing whether it is suitable for them, they rush for it. As a result, they either get injured, overtrained, or they don’t achieve any gains.
Many programs are meant for advanced lifters and not beginners, such as the 4x-5x full-body routines that hit each muscle group 4-5 times per week. These types of programs are meant for advanced lifters.
Beginners should aim for less frequent and less intense programs. As a beginner, you could achieve great goals and build great muscles while doing minimal training.
What is the Fierce 5 Workout?
Fierce 5 is a popular training program started in the bodybuilding community by a regular member just like you and me. People were confused about the program and who came up with it.
But after taking a closer look at it and studying it, it seemed to be a reasonable and effective training program.
The Fierce 5 is a beginner-intermediate training program that was invented because of the misinformation most beginners have.
It was built on the idea that beginners do not need to do 30 sets of chest work to grow some muscles. But also, it is built on the idea that beginners should focus on compounds movements too.
The Fierce 5 program is a 3-days per week program. You would expect to go to the gym 3 days per week and rest 4 days. However, you won’t go Sunday, Monday, and Tuesday.
Instead, you will choose 3 nonconsecutive days to allow for recovery and to rest well. It has 2 different workouts that will be followed in the 3x/week scheme. That might sound odd, but we will break it down for you.
Let’s say that the two workouts are named Workout A and Workout B. You will alternate between Workout A and B through the days.
For example, 1 week, you will start with Workout A, the next you will start with Workout B, and so on.
This type of scheme allows for variation and is ideal for beginners.
The actual workout
1. Squat: 3 sets x 5 reps
2. Bench Press: 3 sets x 5 reps
3. Pendlay Row: 3 sets x 8 reps (120-180 seconds)
4. Face Pull: 3 sets x 10 reps (120-180 seconds)
5A. Calf Raise: 2 sets x 15 reps Superset
5B. Triceps Pushdown: 2 sets x 10 reps Superset
1. Front Squat: 3 sets x 5 reps
2. Overhead Press: 3 sets x 5 reps
3. Romanian Deadlift: 3 sets x 8 reps
4. Lat Pulldown: 3 sets x 8 reps
5A. Ab Exercise: 2 sets x 15 reps Superset
5B. Bicep Curl: 2 sets x 10 reps Superset
These are the actual workouts that are behind the popularity and effectiveness of the fierce 5 routines. When you look at them, they are really “fierce.”
In each set, the rest period is between 2-4 minutes. This is because compound movements require long rest periods as they cause much fatigue, and you should do them with caution.
For the compound movements, you should aim for a 5-10 pounds increase per week. As for isolation movements, an increase in rep per week and weight per month would be good.
Remember, progressive overload is the main driver for hypertrophy. Increasing the weight with good form and proper technique is key for a muscular and shredded body.
What is the point of Fierce 5?
The Fierce 5 creator aimed to destroy all the BS workout routines floating around at the time. Many programs aim for very high volumes that would do more harm than good.
The problem with high volume is that it produces high fatigue levels that will result in overtraining, and you don’t want to go near overtraining.
Also, most programs follow a slow progression scheme. As we said, progressive overload is the main driver for hypertrophy,, but it becomes ineffective when it is slow. Why are you holding back your potential to achieve gains?
This is the question that you should ask when you see any program following a slow progression scheme.
As you see, the Fierce 5 program focuses on compound movements like the squat, bench press, and deadlift. These exercises target most of the body at once, which allows you to get the most out of your training.
These movements are also done in the 5-6 rep range, which is the best for compound movements as it will increase your strength drastically and your muscles.
Being strong contributes to being muscular because your training volume will go up, resulting in more muscle-building stimulation.
Have you ever seen a strong guy that is not muscular? Definitely no. With the Fierce 5, not only will you build muscle, but you will get stronger too.
Who is Fierce 5 meant for?
The Fierce 5 program is made and is best suited for beginners and some intermediates. Beginners benefit the most from the high-frequency training programs.
Bro splits and low-frequency programs are best suited for very advanced lifters, just like your favorite pro bodybuilder. But for a beginner, these programs offer very low stimulation and would not give you the best results.
Also, beginners need a program that allows them to progress most often. The Fierce 5 training program is made for that. The compound movements at low to moderate rep ranges will give you a great progressive overload scheme.
Some people say that beginners should stick to machines and isolation movements as they are weak and can not perform very well, but fierce 5 stands against that.
Fierce 5 training routine and other programs such as StrongLifts 5×5, believe that beginners should perform the essential compounds exercises with good technique to get stronger and build muscles all over their body.
Sticking to machines and isolation movements will not get you stronger, and the workout itself would be long, as you will have to hit each muscle with a machine.
Fierce 5 Pros
The Fierce 5 program is dominated by the 5-8 rep scheme, which increases general strength. For a beginner, general strength is so important for many reasons.
General strength increases your resistance training fitness, which results in more weight on the bar. More weight on the bar translates to more volume, and more volume translates to bigger muscles in the future.
If you care about how much you lift in the squat or deadlift or want to join the powerlifting community, increasing your general strength is crucial for your career and goals.
General strength could be translated into powerlifting related strength later by peaking programs and powerlifting specific programs. Many people might think this program is powerlifting specific, but it’s not.
Targets every muscle
The problem with most general strength programs is that they neglect the small muscle groups such as the biceps, triceps, and calves. For someone that cares about his/her muscles and how they look, these muscles are so important.
Not to mention that they translate to general strength too.
The Fierce 5 routine targets every muscle group in your body to help you achieve your body goals and increase muscle mass while increasing the general strength.
Many people say that biceps and triceps grow by only compound movements. That’s true, but the direct work to them allows for even more stimulus allowing them to grow more, and that’s what we definitely want.
The Fierce 5 program depends on the progressive overload scheme that is the key to greatness. The program allows for 5-10 pounds increments per week, especially in the compound movements.
These increments assure you that you progress and achieving your goal.
Progressive overload allows your muscles to adapt to the new load. When they adapt to the new load, they become bigger, and the load becomes easy for them.
So, you increase the load again, the muscles adapt again, and so on.
What is so good about the fierce 5 programs is that it is science-based. In other words, it does not follow the “every day is a workout day” type of mentality.
The Fierce 5 training program allows each lifter to have stimulus sessions and rest days. 3 days of training per week is enough for a beginner to grow. In fact, it is the best frequency.
Many people think that muscles grow while training. Unfortunately, that’s wrong. Your muscles grow when you rest, sleep, and recover.
While training, you tear your muscles down, you fatigue them. By sleeping and resting, they recover, and they heal. As a result, they get bigger and grow.
Fierce 5 Cons
The problem with the fierce 5 program is that it is somehow a low-volume training program if we are talking about straight gains. As a beginner, you could gain muscles with minimal and low volume.
But this isn’t your greatest potential. Especially with people that cope with high volumes, a low volume training program would not give them much when we talk about gaining muscles.
The Fierce 5 program follows a low-volume scheme that does not get even near 10 sets per muscle group, which is the minimal range for muscle hypertrophy, as the latest studies say.
However, many people benefit more from low-volume than high-volume. It really depends on your genetics.
If you have the genetics that benefits from high-volume more, you should probably tweak some aspects in the program or follow another training program that follows a high-volume approach to training.
However, as a beginner, give this program a try and decide whether it is effective with you regarding training volume or not.
Not enough variation
I noticed in the fierce 5 training program that it does not have that enough variation that gives you the best results. For example, the program only includes bench press as a chest movement.
While the chest requires more than that such as the incline press and cable fly, for example.
I see that they would be a great addition to the program as the bench press does not target the chest’s upper part as much.
Also, There is the face pull and overhead press, but where is the lateral raise? The lateral head of the shoulder is a significant muscle when it comes to aesthetics. It is the muscle that gives your shoulder the rounded 3D look.
Unfortunately, it cannot be targeted unless you did some variation of the lateral raise, whether with cables, dumbbells, or even resistance bands.
Moreover, it only involves squat as a quad exercise, which reflects very poor variation. General strength and hypertrophy require a variation in exercises to allow for progress and different stimulus schemes.
Adding leg press or lunges along with the squat would help gain squat strength and gain muscle mass more effectively. These small tweaks could change the program for the better.
In conclusion, Fierce 5 is a good training program made with science in mind, not BS. It is very effective regarding general strength and hypertrophy.
It is best suited for beginners and some intermediates, especially those who benefit from a low-volume approach to training.
We have discussed every little detail on this training program ranging from its advantages, disadvantages, who it is for, and its aim.