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Fierce 5
Bulking
Beginner
Machine strength
Plan Details
The Fierce 5 routine by ossami is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Fierce 5 is comprised of 5 simple workouts (supersets combined) that should take just over an hour to complete including stretching and warmups.
Routine detail
Day 1
Lower
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 2
Upper
Est. 39 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 3
Legs
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Glute Ham Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 4
Push
Est. 44 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 5
Pull
Est. 45 min
6 exercises
Leverage Machine Iso Row
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
