The Intermediate Upper/Lower ("Fierce 5")

"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.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chin-Up (Bodyweight)

Bent Over Row (Dumbbell)

Upper A

Squat (Dumbbell)

Good Morning

Lunge (Dumbbell)

Kettlebell Swing

Lower A

Overhead Press (Dumbbell)

Chest Fly (Dumbbell)

Pull-Up (Bodyweight)

Single Arm Row (Dumbbell)

Upper B

Goblet Squat

Romanian Deadlift (Dumbbell)

Reverse Lunge (Dumbbell)

Hip Thrust (Dumbbell)

Lower B

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