The Intermediate Upper/Lower ("Fierce 5")

Program Description

"I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper balance), albeit small inadequacies in some cases. I just wanted programs I could advise people to run without needing to make any modifications." - davisj3537 This version is a "translation" of the typical routine into DB focused exercises. Part of the Fierce 5 routine found at this link: https://web.archive.org/web/20160821092243/http://forum.bodybuilding.com/showthread.php?p=1267404691#post1267404691 I would greatly suggest checking out the page and looking through the thread for any potential ideas, help, or recommendations. You will be working out 2 consecutive days followed by a rest day and then 2 more consecutive days. Ex: Mon-Upper A, Tues-Lower A, Wed-Rest, Thur-Upper B, Fri-Lower B, Sat-Rest, Sun-Rest, Mon-Upper A…etc. You’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts every 2 weeks. After 1 week increase the reps by 1 on every set. Ex: Instead of doing bench 3x5 you'll do 3x6. At the end of that week weight increases and the reps will drop back down to 3x5. *The weight increases are halved between DB exercises. Use your best judgment on weight increases for isolation exercises. The progression may be too fast.

Program Overview