I was introduced to the Fierce 5 workout plan by a fitness coaching colleague several years ago.
As a personal strength and fitness coach, I have used it many times with bodybuilding clients to achieve huge gains in the lower and upper body areas.
But the trick is choosing the right exercises and weights. And that’s why our team decided to put together a few different options and test them with nine clients over six weeks.
When we compared the strength and bulking results from each training program, we saw a clear winner in the combinations.
- The Fierce 5 workout includes 12 different exercises like the bench press, overhead press, face pulls, and squats grouped into full-body workouts.
- The goal is to target all major muscle groups across three different training days and complete three sets of five reps.
- There are a lot of compound lifts, and by choosing six different exercises each day, the aim is to trigger massive muscle growth.
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 and achieve more hypertrophy in less time .
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 .
- 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 there is a routine that focuses more on increasing calorie burn through larger rep ranges.
Choosing The Right Weights
How much weight you choose for these workouts is going to be critical. If you pick a lighter weight, then you won’t achieve hypertrophy after just five reps.
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.
I would also suggest not using the same weight every time.
What I mean is, try to add a few pounds to the last set and see how far you can really push yourself.
And if you have equipment limitations due to working out at home, then slow down the movement so that you get to failure with the fifth rep.
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Getting The Form Right
Before you start considering weight increases, always make sure that you’re working out with the proper form.
And before piling on more weight plates, simply slow down the movement and add a pause halfway through each rep.
The other thing I often see as a personal fitness and strength coach is that people start using heavier loads before they get to a stage where they are maximizing their range of motion .
For example, if you get to a stage where you get your buttocks just a few inches off the ground in a squat movement, you’ll gain more than by adding more weight plates.
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 .
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
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 .
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 .
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.
Find Out How Much This Training Program Can Transform Your Physique
If you want to go beyond just having a decent program to build up muscle more consistently, then I highly recommend the Fierce 5 workout program.
It’s a great way to avoid boredom and achieve great results in less time. Just make sure you have a top-quality protein shake for your muscle recovery time:
We’ve extensively tested many products to come up with these lists of the highest quality ones. The higher the quality, the faster you’ll recover and be ready for another tough training day.
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