Fierce 5
Also known as: fierce 5 · fierce5 · novice · 5x5 alternative · beginner barbell
A well-rounded novice barbell program — the community "Fierce 5". Three sessions a week alternating two full-body workouts: the main lifts run 3×5 and add weight every session, backed by accessory work for arms, rear delts and calves. A more balanced alternative to bare-bones 5×5.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Fierce 5 — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 13 sessions
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Bench Press (Barbell) | 3×5 | 2:30 |
| Pendlay Row (Barbell) | 3×5 | 2:30 |
| Face Pull | 3×8–12 | 2:30 |
| Bicep Curl (Barbell) | 3×8–12 | 2:30 |
| Standing Calf Raise | 3×10–15 | 2:30 |
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Bench Press (Barbell) | 3×5 | 2:30 |
| Pendlay Row (Barbell) | 3×5 | 2:30 |
| Face Pull | 3×8–12 | 2:30 |
| Bicep Curl (Barbell) | 3×8–12 | 2:30 |
| Standing Calf Raise | 3×10–15 | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Overhead Press (Barbell) | 3×5 | 2:30 |
| Deadlift (Barbell) | 1×5 | 2:30 |
| Chin Up | 3×5+ AMRAP | 2:30 |
| Face Pull | 3×8–12 | 2:30 |
| Skullcrusher (Dumbbell) | 3×8–12 | 2:30 |
| Standing Calf Raise | 3×10–15 | 2:30 |
Week 23 sessions
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Bench Press (Barbell) | 3×5 | 2:30 |
| Pendlay Row (Barbell) | 3×5 | 2:30 |
| Face Pull | 3×8–12 | 2:30 |
| Bicep Curl (Barbell) | 3×8–12 | 2:30 |
| Standing Calf Raise | 3×10–15 | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Overhead Press (Barbell) | 3×5 | 2:30 |
| Deadlift (Barbell) | 1×5 | 2:30 |
| Chin Up | 3×5+ AMRAP | 2:30 |
| Face Pull | 3×8–12 | 2:30 |
| Skullcrusher (Dumbbell) | 3×8–12 | 2:30 |
| Standing Calf Raise | 3×10–15 | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Overhead Press (Barbell) | 3×5 | 2:30 |
| Deadlift (Barbell) | 1×5 | 2:30 |
| Chin Up | 3×5+ AMRAP | 2:30 |
| Face Pull | 3×8–12 | 2:30 |
| Skullcrusher (Dumbbell) | 3×8–12 | 2:30 |
| Standing Calf Raise | 3×10–15 | 2:30 |
Source: Fierce 5 — community novice routine (r/Fitness).
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Fierce 5 in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
