IntermediateFree

The Intermediate Upper/Lower ("Fierce 5")

Marcus T.· Jan 2025

8athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Dumbbell Only

Session length

40 min

"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.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a set of dumbbells

Muscle engagement

Front

Back

Quadriceps

11%

Glutes

11%

Upper Back

10.1%

Hamstrings

10.1%

Abs

8.3%

Triceps

7.3%

Front Delts

7.3%

Lats

7.3%

Chest

5.5%

Biceps

5.5%

Adductors

3.7%

Lower Back

3.7%

Calves

3.7%

Rear Delts

2.8%

Middle Delts

1.8%

Forearms

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	3	5 reps	@8
2	Incline Bench Press (Dumbbell)	3	8 reps	@8
3	Chin-Up (Bodyweight)	3	8 reps	@8
4	Bent Over Row (Dumbbell)	3	8 reps	@8
Superset
5A	Bayesian Curl	3	10 reps	@8
5B	Rear Delt Fly (Dumbbell)	3	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Dumbbell)	3	5 reps	@8
2	Good Morning	3	8 reps	@8
3	Lunge (Dumbbell)	3	10 reps	@8
4	Kettlebell Swing	3	10 reps	@8
Superset
5A	Standing Calf Raise	3	12 reps	@8
5B	Hanging Knee Raise	3	15 reps	@8

#	Exercise	Sets	Reps	Load
1	Overhead Press (Dumbbell)	3	5 reps	@8
2	Chest Fly (Dumbbell)	3	10 reps	@8
3	Pull-Up (Bodyweight)	3	8 reps	@8
4	Single Arm Row (Dumbbell)	3	8 reps	@8
Superset
5A	Tricep Pushdown (Cable)	3	10 reps	@8
5B	Face Pull	3	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Goblet Squat	3	5 reps	@8
2	Romanian Deadlift (Dumbbell)	3	8 reps	@8
3	Reverse Lunge (Dumbbell)	3	10 reps	@8
4	Hip Thrust (Dumbbell)	3	10 reps	@8
Superset
5A	Standing Calf Raise	3	12 reps	@8
5B	Side Bend (Dumbbell)	3	15 reps	@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Intermediate Upper/Lower ("Fierce 5") is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

The Intermediate Upper/Lower ("Fierce 5") is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Intermediate Upper/Lower ("Fierce 5") is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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