Full Body (Fierce 5)

A barbell full-body plan for beginners by davisj3537 (Bodybuilding.com, 2014). Two workouts alternate across three training days. Unlike the typical beginner plan, Fierce 5 includes accessory exercises for rear delts, arms, calves, and abs from day one — strength building and balanced muscle development in parallel. Available in three equipment variants: Studio, barbell + pull-up bar only, or home training with dumbbells. Recommended timeframe 4–6 months, then graduate to 'Reddit PPL' for more volume or 'Upper / Lower' for targeted hypertrophy.

Who is this plan for?

• Complete beginners or trainees with 0–6 months of experience
• Equipment setup per variant: fully equipped gym, barbell + pull-up bar, or dumbbells + pull-up bar
• Goal: build a strength base and achieve balanced muscle development at the same time
• Willingness to consistently do the isolation slots alongside the main lifts

How it works

• A/B rotation across two weeks: Workouts A and B alternate — week 1 runs A-B-A, week 2 runs B-A-B.
• Linear progression on main lifts: All reps completed means the weight goes up the next session. The main lifts increase every session.
• Double progression on accessories: For curls, lateral raises and the like, first push reps up within the target range, then add weight and restart.
• Push-pull balance: Every pressing movement is paired with a pulling movement — chest and back develop in step.
• Auto-deload: After two consecutive failed attempts the app reduces the load by 15% automatically.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant