Lift VaultFor beginners wanting a simple, time-efficient, muscle-focused plan with built-in progression rules.
Fierce 5 was created to address two common beginner problems: overly complicated routines with no clear progression, and random training that never accumulates enough quality work. The author wanted a template that is easy to follow, recoverable for true novices, and aggressively progressive without being reckless. The program combines compound lifts for efficiency with just enough accessory work to promote balanced hypertrophy. All progression logic is rule-based rather than emotional, so users can stop guessing and simply execute.
프로그램 구성
It is a 2-day-per-week novice hypertrophy-leaning strength template. Sessions alternate A/B style and center on squats, presses, rows and hip hinges, then finish with isolation for arms, posterior chain and abs. Linear load increases are defined separately for upper and lower body, with fallback rules such as adding reps when weight cannot be added. Warm-ups precede compound work, rest is longer for heavy compounds and short for isolation. When a lift fails repeatedly, a prescribed reset and rebuild is applied. Substitutions for equipment limitations are pre-allowed to preserve the structure without breaking progression intent.
Chest
Back
Shoulders
Legs
ArmsBackShouldersLegsArms
AbsStart lighter than ego would choose, because the engine of this template is cumulative progression. Obey the progression rules exactly; do not freelance volume or random intensity. Warm up with at least one set before compounds and video your form periodically to verify technique under load. Rest long enough that key sets perform, not just finish. If a lift stalls twice, reset rather than force. Match nutrition to goal: slight surplus accelerates growth, deficit will slow progression so expectations must adjust. Above all, consistency beats hero-days — this design rewards showing up, not maxing out.
- 1RM이 100kg인 경우
- "80%"로 표기된 세트는 80kg을 들라는 의미입니다.
The creator of the Fierce-5 routine is an anonymous forum user from the bodybuilding community who developed and shared a program designed to maximize growth rates for beginner to intermediate lifters, based on practical application and validation. Rather than being someone involved in coaching business or personal branding, they are known as a practical designer who focused on "structures that actually help beginners transform quickly" by refining years of their own trial and error along with feedback from hundreds of people.
