Fierce 5
Alternating full-body sessions establish squat, press, hinge and pulling practice. The selected novice version uses weekly progression and keeps accessory work concise.
Overview
For generally healthy adults who can practise the listed movements comfortably. Learn unfamiliar lifts with suitable instruction and use appropriate safety equipment.
Alternate A/B/A and B/A/B on nonconsecutive days. The commonly reproduced rule is a weekly increase of 5 lb for upper-body lifts and 10 lb for lower-body lifts; smaller available increments are acceptable. After two consecutive failures on one lift, reduce it by about 15% and rebuild.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Week 2 · Later weeks
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Week 3 · Later weeks
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Week 4 · Later weeks
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Week 5 · Later weeks
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Week 6 · Later weeks
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Week 7 · Later weeks
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Week 8 · Later weeks
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Full body A
6 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell row · 3 sets · 8 reps
- Face pull · 3 sets · 10 reps
Full body B
6 exercises · 60 min
- Front squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Romanian deadlift · 3 sets · 8 reps
- Lat pulldown · 3 sets · 8 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
The original davisj3537 forum threads could not be verified directly; credited reproductions disagree on some accessories. This eight-week tracking adaptation records the selected version instead of claiming a universal original.