The Dumbbell Full Body Program ("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

https://web.archive.org/web/20160821092243/http://forum.bodybuilding.com/showthread.php?p=1267404691#post1267404691

This is a copy of a program found from this link. I definitely recommend looking at the page and seeing other options and recommendations.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Split Squat (Dumbbell)

Bench Press (Dumbbell)

Dumbbell Row

Lying Reverse Fly

Walking Lunge (Dumbbell)

Overhead Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Pull-Up (Bodyweight)

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