Sample Fierce 5 Workout Routine
In this section, I’m going to show you 12 different major lifts that involve compound movements.
The benefit of compound exercises is that you engage more muscles at the same time, which may help you achieve more hypertrophy in less time (if coupled with optimal macronutrient ratios and timed meals to support muscle growth and expedite recovery).
What you do is pick six workouts from the list below, and the last two you do as supersets back-to-back with very little rest time.
It’s essentially six workouts packed into the time span of five, and that will translate into more efficiency and muscle mass.
“While isolation exercises use just one muscle or muscle group at a time, compound exercises are multi-joint movements that work several muscles or muscle groups.”
- Tara Laferrara, CPT
Let me now show you the exercises that, according to our test results, provided the highest benefits for the clients that went through our six-week powerlifting workout program.
Upper Body Lifts
- Incline Bench Press: Most people only ever do a flat bench press, but shifting to an incline setup can have significant benefits for better-shaped pecs. And when you lift weights in a slightly different way, it can improve hypertrophy, according to a study from the Journal of Strength and Conditioning Research .
- Romanian Deadlift: The Romanian deadlift is my favorite core exercise, and the Fierce 5 program calls for less strain on the lower muscles, which is why you don’t want a slight squat with this deadlift.
- Overhead Press: The overhead press is also sometimes referred to as the military press, and it’s an excellent compound movement to work on your shoulders, upper back, and arm muscles.
- Horizontal Pull: AKA face pulls, you’ll want to set up a cable machine with a medium-sized handle at the same height as your head. The face-pull part of the Fierce 5 is specifically designed to work on your upper back.
- Reverse Flys: Now it’s time to shift towards a compound movement that targets most of your back muscles. Don’t be afraid to choose heavier dumbbells, as you want to feel the burn after just a few reps.
- Lat Pulldown: Head to the lat pulldown machine for the next stage of the Fierce 5 and choose a wide bar. Make sure you slow down the movement and hold the weight at the halfway point.
Lower Body Lifts
- Squats: Whether you prefer front or back squats, I recommend switching them around on different training days. A slight change in the setup can have positive impacts on your core.
- Calf Raises: You could do these right after a deadlift, as you’ll have a similar weight setup. Make sure it’s a heavy bar, and change your foot position from toes pointing out to pointing in on different days.
- Leg Press: The leg press is a great alternative to squats, and some people feel more comfortable using a machine when they get to heavier loads. It’s also a great option if you don’t have a spotter.
- Leg Curls: The leg curl movement is ideal for working on your hamstrings and glutes at the same time.
- Leg Extensions: To gain better shape in your quads, load up the leg extension machine so that you even struggle with the first couple of reps.
- Weighted Lunges: Finally, by holding onto a couple of heavy dumbbells and either doing forward or back lunges, you can work on your legs, core, and even hip flexors .
Who Should Do The Fierce 5 Workout?
People who want to build muscle mass faster and more effectively should consider the Fierce 5 workout routine.
It’s a great way to bring on maximum strain in a short space of time and train muscle groups in the same gym session.
However, if you’re trying to lose weight, then a workout like the Fierce 5 isn’t going to be the best option for you.
What you’ll need is a routine that focuses more on increasing calorie burn through larger rep ranges.
Choosing The Right Weights
Selecting the correct weight is crucial.
What I generally suggest that people do is choose a weight that is about 20% higher than they would normally do with these workouts for eight or more reps.
Moreover, don't stick to the same weight; progressively add a bit more each session.
Yet, if you're limited by home equipment, slow your reps to reach failure by the fifth one.
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Getting The Form Right
Prioritize proper form over weight.
Add a pause mid-rep and slow down movements for more effectiveness.
Maximize your range of motion before increasing weight – it's more beneficial than simply adding plates, as emphasized in the Sage Open Medicine Journal .
How Often Should You Do the Fierce 5 Workout Program?
You should aim to do the Fierce 5 workout routine two to three times a week.
I have seen people do it more often, but our results show that adding in some cardio sessions with some ab work can have a better effect.
You might also want to pick some days where you do an isolation program like bicep curls and a dedicated tricep isolation exercise, as they yield their benefits, as stated in a study published in the Asian Journal of Sports Medicine .
So, if you did the Fierce 5 on Monday and Thursday, that would give you Tuesday for cardio and Friday for isolation work.
Here are three tips that we took from our testing program that our clients liked the most.
Mix Things Up
Avoid repetitive routines by changing set orders and exercises.
If you mix the order of sets and randomize the workouts, you’ll also find that the whole process doesn’t become as boring and repetitive.
And for those advancing from Fierce 5, gradually introduce new exercises and training variables for continuous muscle growth.
Extend Your Training Time
On some days, add one or two extra exercises to push your body further, enhancing energy metabolism and aiding in weight loss or cutting, as noted in the Transitional Endocrinology of Bone study .
Back-to-Back Fierce 5 Days
After a few weeks, try two consecutive Fierce 5 days to increase muscle confusion and reach goals faster.
Mind-Muscle Connection Techniques
Enhance your workout by focusing on muscle contractions and using specific breathing methods, which improve muscle engagement and intensity.
Is Fierce 5 For Hypertrophy?
Yes, Fierce 5 is good for hypertrophy. When you do these exercises with a full range of motion and load up the weights, your muscles will be pushed to failure by the fifth rep.
Where Did The Fierce 5 Come From?
It’s not entirely clear where the Fierce 5 came from, but some people point to a few bodybuilding forums where a strength coach shared it a few years ago. Since then, many people, like us, have adapted and refined it into a great program.
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