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 EditedNov 24, 2025 08:28
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
Quadriceps
11.3%
Abs
10.1%
Triceps
10.1%
Glutes
9.4%
Hamstrings
9.4%
Upper Back
9.4%
Front Delts
7.5%
Lats
7.5%
Biceps
6.3%
Chest
3.8%
Rear Delts
3.8%
Middle Delts
3.8%
Calves
2.5%
Adductors
1.9%
Lower Back
1.9%
Forearms
1.3%
