Fierce 5
Fierce 5 is a 3-day strength training approach focused on strength and muscle. Use it as a starting point for organizing and tracking consistent training.
What is the Fierce 5?
Fierce 5 is a 3-day strength training approach focused on strength and muscle. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — 3×5
- Bench Press — 3×5
- Pendlay Row — 3×8
- Face Pull — 3×10
- Calf Raise — 2×15
- Triceps Pressdown — 2×10
Use non-consecutive training days and alternate A/B.
- Front Squat — 3×5
- Overhead Press — 3×5
- Romanian Deadlift — 3×8
- Lat Pulldown — 3×8
- Abdominals — 2×15
- Biceps Curl — 2×10
Keep the accessory work consistent while the main lifts progress.
- Squat — 3×5
- Bench Press — 3×5
- Pendlay Row — 3×8
- Face Pull — 3×10
- Calf Raise — 2×15
- Triceps Pressdown — 2×10
Continue alternating A and B three days per week.
How to use it
- Primary compound lifts
- Supplemental strength work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured strength routine with a clear weekly schedule.
Goal
Strength and muscle
Progression
The novice version uses linear increases on the main lifts. If the prescribed weight cannot be completed, repeat or use the program's reset strategy rather than forcing poor reps.
Accuracy note
Template reflects the commonly published Fierce 5 novice A/B routine.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Fierce 5
How many days per week is the Fierce 5?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Fierce 5 for?
People seeking a structured strength routine with a clear weekly schedule.
Can I track the Fierce 5 in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.