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Want a beginner program that builds strength but doesn’t leave your back, shoulders and arms behind? Meet Fierce 5.
It’s a full body routine of five exercises per workout, three days a week. It keeps the big barbell lifts from classic beginner programs, then adds a few extras, like face pulls and rows, for balance. Keep reading for the full routine, how to progress, and how it compares to 5×5.
Where Fierce 5 comes from
Fierce 5 was written by a bodybuilding.com forum member known as davisj3537, according to the Lift Vault program page. It’s free, simple, and a favorite with beginners on lifting forums.
The program at a glance
| Level | Beginner |
| Days | 3 a week, alternating Workout A and B |
| Session length | About 60 minutes |
| Rest | 2 to 3 min on the first two lifts, 60 to 90 sec on the rest |
| Equipment | Barbell, rack, bench, cable machine, dumbbells |
The workouts
Workout A
| Exercise | Sets x reps |
|---|---|
| Squat | 3 x 5 |
| Bench press | 3 x 5 |
| Pendlay row | 3 x 8 |
| Face pull | 3 x 10 |
| Calf raise, supersetted with triceps pushdown | 2 x 15 and 2 x 10 |
Workout B
| Exercise | Sets x reps |
|---|---|
| Front squat | 3 x 5 |
| Overhead press | 3 x 5 |
| Romanian deadlift | 3 x 8 |
| Lat pulldown | 3 x 8 |
| Weighted crunch, supersetted with dumbbell curl | 2 x 15 and 2 x 10 |
A Pendlay row is a barbell row where the bar starts on the floor for every rep, with your back flat and roughly parallel to the ground. A face pull uses a rope on a cable at face height: you pull it toward your forehead with your elbows high, which works your upper back and the backs of your shoulders. A superset means doing two exercises back to back, then resting.
Your weekly schedule
The program’s own example is: “Mon-A, Tues-Rest, Wed-B, Thur-Rest, Fri-A, Sat-Rest, Sun-Rest, Mon-B.”
| Monday | Wednesday | Friday | |
|---|---|---|---|
| Week 1 | A | B | A |
| Week 2 | B | A | B |
How to progress
This is the heart of the program. According to the program page:
- Upper body lifts: add 5 lb (2.5 kg) each week.
- Lower body lifts: add 10 lb (5 kg) each week.
- Can’t add weight this week? Add 1 rep per set on the 5 rep exercises, or 2 reps per set on the 8 to 15 rep exercises, and add the weight the following week instead.
- Ab work: add a few reps over time.
Start light, especially on the front squat and overhead press. The first few weeks should feel easy so you can nail your form.
Fierce 5 vs StrongLifts 5×5
Both are great beginner programs. The difference is balance.
StrongLifts 5×5 is mostly heavy sets of 5 on the barbell lifts. Fierce 5 keeps heavy 5s on the first two lifts, then uses sets of 8 to 15 for everything else, and adds face pulls, lat pulldowns and a little arm work.
That mix makes sense. A meta-analysis of 21 studies found that heavy loads built more maximal strength, while muscle growth was similar across light and heavy loads. So Fierce 5 gets you strong on the main lifts and gives your muscles plenty of moderate rep work too.
Training each muscle a few times a week is also a sensible way to get your weekly work in. Research found that the total weekly work matters more than how many days you split it across.
Eating for it
Aim for about 0.6 to 0.9 g of protein per pound of bodyweight a day (1.4 to 2.0 g per kg). If you want to gain size, eat a little more than you burn. Our list of the best foods to gain muscle can help.
Questions people ask
Can I do Fierce 5 with just dumbbells?
You can adapt it, but the barbell version is the original. If dumbbells are all you have, try our 3 day full body dumbbell workout instead.
My wrists hurt on front squats. What should I do?
Use a cross-arm grip or wrist straps, or swap in goblet squats until your mobility improves.
How long should I run it?
As long as you’re adding weight. When progress stalls for a few weeks in a row, move on to an intermediate plan like an upper lower split.
Is it good for women?
Yes! It works the same way for anyone. Just scale the starting weights to you.
Happy lifting, and enjoy the balance!
This article is for general information and is not medical advice. If you have an injury or a medical condition, check with a doctor before starting a new training plan.
