FIERCE 5
I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and most of them lack what I’d consider proper balance), albeit small inadequacies in most cases.
Fierce 5 is comprised of 5 simple workouts (supersets combined) that should take just over an hour to complete including stretching and warmups. You will be working out 3 nonconsecutive days a week and alternating between workouts A & B. Ex: Mon-A, Tues-Rest, Wed-B, Thur-Rest, Fri-A, Sat-Rest, Sun-Rest, Mon-B…etc. Each week you’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts.
*Reverse flies will increase 5lbs per month, leg curls (if subbed) will increase 5lbs per week and ab work increases in reps (try adding a few reps each week.) If you are unable to increase weight in these increments due to equipment limitations then, for that exercise only, increase weight every other week. For the exercises in the 5 rep range add 1 rep per set during the weeks you aren’t increasing weight. For exercises in the 8-15 range add 2 reps per set during weeks you aren’t increasing weight.
This is a question I'm repeatedly asked so here is a progression example:
Monday-Squat-200, Bench-150
Wednesday-RDL-200, Incline-100
Friday-Squat-200, Bench-150
Weekend of rest
Monday-RDL-210, Incline-105
Wednesday-Squat-210, Bench-155
Friday-RDL-210, Incline-105
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Reverse Flies 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset
Workout B
Front Squat 3x5
Incline Bench OR Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8
Ab work 2x15/Curls 2x10 Superset (I don’t care what ab work you do)
Acceptable Substitutions
Reverse Flies-Face pulls (face pulls will follow 5lb per week progression)
Tricep pressdowns-overhead extensions, skull crushers…etc. (basically any tricep isolation exercise)
Lat Pulldowns-Any form of pull/chin up. You’ll need a dip belt to add weight. (You need a pull from above your head)
Incline Bench-Overhead Press
Pendlay Rows-Any horizontal pull to the chest with a wide grip and elbows at 45 degrees. NOT BOR. See FAQ.
Bench-Decline bench, dips (leaning forward) You’ll need a dip belt to add weight
Front Squat/RDL-You have to swap both for a Deadlift and a leg curl. This isn’t an either or kind of substitution.
Front Squat-Paused back squats
Warmups- Before your compound lifts (Squat, Bench, Rows, Front Squat, Incline, Romanian Deadlift and Lat Pulldowns) you should do at least one warmup set. As months roll by you’ll begin adding more weight to the bar and you’ll need to increase the number of warm up sets for some exercises. Ex: For a 135lb squat you might do 1 warm up set of 95lbs, but for a 315lb squat you might warm up with 135, 225 and 275. Warmups are used to get your muscles ready to work; they should not fatigue you. This means if your work set is 50lbs, your warmup set should be down around 25 or 30lbs.
Stretching routines: These aren’t a must, but will assist you in staying healthy and injury free. They don’t take very long at all and are dynamite when it comes to improving and maintaining your mobility. I do them directly before each workout.
If you ask me a question covered in the FAQ below it might not go over well.
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