Program Description
"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.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedJan 12, 2025 02:41
- Last EditedSep 28, 2025 09:58
Summary
Unleash your strength with the Dumbbell Full Body Program, aptly named "Fierce 5." This 8-week journey is designed for those ready to commit to three days a week of intense, full-body workouts using just dumbbells. Each session focuses on compound movements like split squats, bench presses, and dumbbell rows, ensuring you build muscle and burn fat efficiently. Whether you're a beginner or looking to refine your technique, this program offers a balanced approach to strength training that will leave you feeling empowered and ready to conquer your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Quadriceps
10.1%
Glutes
10.1%
Hamstrings
9.2%
Triceps
8.6%
Lats
8.3%
Abs
7.6%
Biceps
6.7%
Front Delts
5.5%
Chest
4.6%
Rear Delts
4.6%
Middle Delts
4.6%
Lower Back
3.7%
Calves
3.1%
Adductors
1.8%
Forearms
0.6%
