3 VARIANTS

Plans

Full Body 3 days/week ~50 min

Full Body (Fierce 5)

Fierce 5 is a three-day full-body plan for beginners built around two alternating workouts. Compared with very minimalist routines, it adds more pulling, arm, calf, and core work. The hitPR version keeps the A/B structure while adapting automatic progression and selected exercises to the app. It offers a full-gym version, a barbell-focused version with dumbbell and bodyweight work, and a dumbbell version.

Who is this plan for?

Beginners or trainees with limited experience in structured strength training
Three non-consecutive training days per week
Equipment for the selected variant: a full gym; barbell, dumbbells, rack, bench, and pull-up bar; or dumbbells, a bench or sturdy platform, and a pull-up bar
Willingness to complete six exercises per workout, including the accessory work

How it works

A/B rotation: Workouts A and B alternate across three training days — week 1 is A-B-A, week 2 is B-A-B.
Linear progression: When all prescribed reps for a weighted main lift are completed, its load increases by the configured increment the next time that lift appears. The original progresses weekly; this per-session cadence is a hitPR adaptation.
Accessories: Weighted accessories use double progression: build reps within the target range, then add weight and restart at the lower end. Bodyweight exercises increase reps instead; these progression rules are hitPR adaptations.
Reset: After two consecutive failures, weighted main lifts are reduced by 15%. Weighted accessories are reduced by 10% and restart at the lower end of their rep range; bodyweight exercises reduce the target by two reps.
Structure: Each workout combines lower-body work with pressing and pulling, then adds shoulder, arm, calf, and core work depending on the variant.

Pros & Limitations

+ Clear three-day A/B structure with little scheduling complexity

+ More pulling and accessory work than very minimalist beginner routines

+ Three variants for a full gym, barbell-focused training, and dumbbell training

− Six exercises per workout make sessions longer than very minimalist beginner routines

− The standard plan does not include a classic heavy pull from the floor; hip extension is trained differently

− Linear progression is intended for the beginner phase; hitPR uses a per-session cadence rather than the original weekly cadence

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Front

Back

Quads

Upper Back

Rear Delts

Triceps

7.5

Biceps

7.5

Glutes

6.8

Front Delts

6.8

Lats

6.8

Forearms

Adductors

4.5

Chest

4.5

Hamstrings

4.5

Calves

Core

Side Delts

2.3

Upper Traps

2.3

Lower Back

2.3

Variant

Plan Structure

Week 1 · Workout A

6 exercises · 16 sets · ~46 min

barbell squat

Linear Progression

3 × 5

sets × reps

barbell bench press

Linear Progression

3 × 5

sets × reps

barbell pendlay row

Linear Progression

3 × 8

sets × reps

cable face pull

Double Progression (Reps → Weight) · 10–15 repsRest 90 sec

3 × 10

sets × reps

Superset

lever standing calf raise

Double Progression (Reps → Weight) · 15–20 repsRest 60 sec

2 × 15

sets × reps

cable triceps pushdown (v-bar)

Double Progression (Reps → Weight) · 10–12 repsRest 60 sec

2 × 10

sets × reps

Week 2 · Workout B

6 exercises · 16 sets · ~49 min

barbell front squat

Linear Progression

3 × 5

sets × reps

barbell overhead press

Linear Progression

3 × 5

sets × reps

barbell romanian deadlift

Linear Progression

3 × 8

sets × reps

cable pulldown

Linear Progression

3 × 8

sets × reps

Superset

cable kneeling crunch

Double Progression (Reps → Weight) · 15–20 repsRest 60 sec

2 × 15

sets × reps

dumbbell biceps curl

Double Progression (Reps → Weight) · 10–12 repsRest 60 sec

2 × 10

sets × reps