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The Dumbbell Full Body Program ("Fierce 5")

by Marcus T.
8 athletes joined

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

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 12, 2025 02:41
  • Last Edited
    May 11, 2025 03:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Lying Reverse Fly
3
10 reps
RPE 8
5A
Standing Calf Raise
2
15 reps
RPE 8
5B
French Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8
5A
Abs Crunch (Bodyweight)
2
15 reps
RPE 8
5B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Lying Reverse Fly
3 Sets
10 Reps
@8
5A
Standing Calf Raise
2 Sets
15 Reps
@8
5B
French Press
2 Sets
10 Reps
@8
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
8 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
5A
Abs Crunch (Bodyweight)
2 Sets
15 Reps
@8
5B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
Day 3
1
Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Lying Reverse Fly
3 Sets
10 Reps
@8
5A
Standing Calf Raise
2 Sets
15 Reps
@8
5B
French Press
2 Sets
10 Reps
@8