Program Description
**Fierce 5 (3 Day Barbell)** is a comprehensive 10-week program designed for beginner/early intermediate lifters looking to build strength and muscle through barbell training. With three sessions per week, this program focuses on core movements like squats, presses, and rows, ensuring balanced development across all major muscle groups. Each workout incorporates a mix of supersets and targeted exercises, maximizing efficiency and intensity to push your limits. Whether you're aiming to increase your lifting capacity or refine your technique, this structured approach will help you achieve your fitness goals with confidence. By
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedOct 08, 2025 07:56
- Last EditedOct 08, 2025 08:22
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Triceps
10.5%
Glutes
9.1%
Quadriceps
9.1%
Hamstrings
9.1%
Abs
7.8%
Biceps
7.2%
Lats
6.6%
Lower Back
5.8%
Middle Delts
5.3%
Front Delts
5%
Chest
4.2%
Rear Delts
3.3%
Calves
2.8%
Adductors
1.7%
Forearms
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
8 reps
-
4
Face Pull
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
5C
Bicep Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Abs Crunch (Weighted)
2
15 reps
-
5B
Bicep Curl (Dumbbell)
2
10 reps
-
5C
Overhead Tricep Extension (Cable)
2
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)3 Sets
5 Reps
-
2
Bench Press (Barbell)3 Sets
5 Reps
-
3
Pendlay Row3 Sets
8 Reps
-
4
Face Pull3 Sets
10 Reps
-
5A
Standing Calf Raise2 Sets
15 Reps
-
5B
V-Handle Tricep Pushdown (Cable)2 Sets
10 Reps
-
5C
Bicep Curl (Barbell)2 Sets
10 Reps
-
Day 2
1
Front Squat (Barbell)3 Sets
5 Reps
-
2
Overhead Press (Barbell)3 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
4
Lat Pulldown3 Sets
8 Reps
-
5A
Abs Crunch (Weighted)2 Sets
15 Reps
-
5B
Bicep Curl (Dumbbell)2 Sets
10 Reps
-
5C
Overhead Tricep Extension (Cable)2 Sets
10 Reps
-
Day 3
1
Squat (Barbell)3 Sets
5 Reps
-
2
Bench Press (Barbell)3 Sets
5 Reps
-
3
Pendlay Row3 Sets
8 Reps
-
4
Face Pull3 Sets
10 Reps
-
5A
Standing Calf Raise2 Sets
15 Reps
-
5B
V-Handle Tricep Pushdown (Cable)2 Sets
10 Reps
-
5C
Bicep Curl (Barbell)2 Sets
10 Reps
-