Fierce 5 Workout (The Revolutionary Training Program)

• 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 [2].
• 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.

• 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 [3].

Here are three tips that we took from our testing program that our clients liked the most.

Mix Things Up

If you train the same muscles in the same way on every training day, then your progress could slow down a lot.

I’ve seen people at the gym do the same face pull workout followed by pull-ups and a bench press every time.

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. 

Extend Your Training Time

My recommendation above is to choose six movements for each training day.

But you can also spice things up a bit by adding another one or two exercises on some days.

Pushing your body a bit further on a regular basis helps you activate your energy metabolism better, which is particularly helpful in weight loss or cutting efforts [6].

Back To Back Fierce 5 Days

This is a tip that I would suggest you try out after going through a few weeks of doing the Fierce 5 at least twice a week.

By pushing your body to the limits on two consecutive days, you can increase muscle confusion, which can get you to your goals faster [7].