The Dumbbell Full Body Program ("Fierce 5")

by Marcus T.
10 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
    Jul 07, 2025 04:07

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.
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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