Full Body (Fierce 5)

Fierce 5 is a three-day full-body plan for beginners built around two alternating workouts. Compared with very minimalist routines, it adds more pulling, arm, calf, and core work. The hitPR version keeps the A/B structure while adapting automatic progression and selected exercises to the app. It offers a full-gym version, a barbell-focused version with dumbbell and bodyweight work, and a dumbbell version.

Who is this plan for?

• Beginners or trainees with limited experience in structured strength training
• Three non-consecutive training days per week
• Equipment for the selected variant: a full gym; barbell, dumbbells, rack, bench, and pull-up bar; or dumbbells, a bench or sturdy platform, and a pull-up bar
• Willingness to complete six exercises per workout, including the accessory work

How it works

• A/B rotation: Workouts A and B alternate across three training days — week 1 is A-B-A, week 2 is B-A-B.
• Linear progression: When all prescribed reps for a weighted main lift are completed, its load increases by the configured increment the next time that lift appears. The original progresses weekly; this per-session cadence is a hitPR adaptation.
• Accessories: Weighted accessories use double progression: build reps within the target range, then add weight and restart at the lower end. Bodyweight exercises increase reps instead; these progression rules are hitPR adaptations.
• Reset: After two consecutive failures, weighted main lifts are reduced by 15%. Weighted accessories are reduced by 10% and restart at the lower end of their rep range; bodyweight exercises reduce the target by two reps.
• Structure: Each workout combines lower-body work with pressing and pulling, then adds shoulder, arm, calf, and core work depending on the variant.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant