The Fierce 5 workout program is a popular strength training program designed to help individuals build muscle and increase strength. It is a 12-week program that focuses on compound exercises and progressive overload to stimulate muscle growth and improve overall strength.
The Fierce 5 program consists of five main compound exercises: squats, bench press, deadlifts, overhead press, and barbell rows. These exercises target multiple muscle groups and allow for heavy lifting, which is essential for building muscle and strength.
The program is divided into three phases, each lasting four weeks. In the first phase, you will focus on building a solid foundation by performing higher reps and lighter weights. This phase helps improve your form and technique.
In the second phase, you will start increasing the weight and lowering the reps to stimulate muscle growth. This phase focuses on progressive overload, where you gradually increase the weight lifted to continually challenge your muscles.
In the final phase, you will continue to increase the weight and perform lower reps to further stimulate muscle growth and strength gains. This phase is the most intense and challenging, as you will be lifting heavier weights.
The Fierce 5 program also includes accessory exercises to target specific muscle groups and improve overall strength. These exercises include lunges, calf raises, tricep dips, and bicep curls, among others.
To get the most out of the Fierce 5 program, it is important to follow proper form and technique, gradually increase the weight lifted, and ensure adequate rest and recovery between workouts. It is also important to follow a balanced nutrition plan that supports muscle growth and recovery.
The Fierce 5 routine consists of two different workouts, which are alternated throughout the week. Let’s take a look at an example of the exercises included in each workout:
Workout A:
1. Squats: This exercise targets the lower body, specifically the quadriceps, hamstrings, and glutes.
2. Bench Press: This exercise focuses on the chest, shoulders, and triceps.
3. Barbell Rows: This exercise works the back muscles, including the lats and rhomboids.
4. Tricep Dips: This exercise targets the triceps, which are the muscles on the back of the upper arm.
5. Calf Raises: This exercise works the calf muscles.
Workout B:
1. Deadlifts: This exercise targets the entire posterior chain, including the glutes, hamstrings, and lower back.
2. Overhead Press: This exercise focuses on the shoulders and triceps.
3. Lunges: This exercise works the quadriceps, hamstrings, and glutes.
4. Bicep Curls: This exercise targets the biceps, which are the muscles on the front of the upper arm.
5. Planks: This exercise engages the core muscles, including the abs and lower back.
The Fierce 5 routine recommends performing each workout twice a week, with at least one day of rest between each workout. It is important to start with a weight that allows you to complete the prescribed number of reps with good form and gradually increase the weight each week.
While the Fierce 5 routine primarily focuses on strength training, it does not include specific cardio exercises. However, individuals can incorporate cardio into their routine on rest days or as a separate workout if desired.
Remember to warm up before each workout and cool down/stretch afterwards to prevent injury and promote recovery. Proper nutrition and adequate rest are also crucial for optimal results.
Please note that this is just an example of the Fierce 5 routine, and it is recommended to refer to the official program guide or consult with a fitness professional for more detailed information and personalized guidance.