Fierce 5 Novice
Bulking
Beginner
Barbell
Plan Details
The Fierce 5 Novice routine by runCMD is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Should be just over an hour with warmups and rest. Workout 3 non consecutive days followed by two days of rest. Each week add 5lbs to upper body lifts and 10 to lower body lifts. For 5-rep sets increase reps by 1 on days you don’t increase weight. For 8-15 rep sets increase reps by 2 on days you don’t increase weight.
Routine detail
Any
Home Workout A
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Pendlay Rows
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 15 Reps
Dumbbell Tricep Extension
2 Sets x 10 Reps
Any
Gym Workout A
Est. 0 min
6 exercises
Smith Machine Squat
3 Sets x 5 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Pendlay Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Dumbbell Tricep Extension
2 Sets x 10 Reps
Any
Gym Workout B
Est. 0 min
7 exercises
Smith Machine Front Squat
3 Sets x 5 Reps
Dumbbell Shoulder Press
3 Sets x 5 Reps
Smith Machine Shoulder Press
3 Sets x 5 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Bench Crunch
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Any
Home Workout B
Est. 0 min
6 exercises
Barbell Front Squat
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
