Fierce 5 — Dumbbell Variant

Three alternating full-body dumbbell workouts use sets of eight, raising reps before weight when dumbbells are limited.

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Week by week

Every workout, as Catalyst would give it to you.

Workout A

Monday
  • Dumbbell split squat
    3 × 8/side per side
  • Dumbbell flat bench press
    3 × 8
  • One-arm dumbbell row
    3 × 8
  • Dumbbell rear delt fly
    3 × 10
  • Dumbbell calf raise
    2 × 15
  • Dumbbell French press
    2 × 10

Workout B

Wednesday
  • Dumbbell walking lunge
    3 × 8/side per side
  • Standing dumbbell overhead press
    3 × 8
  • Dumbbell Romanian deadlift
    3 × 8
  • Lat pulldown
    3 × 8
  • Dumbbell biceps curl
    2 × 10

Workout A

Friday
  • Dumbbell split squat
    3 × 8/side per side
  • Dumbbell flat bench press
    3 × 8
  • One-arm dumbbell row
    3 × 8
  • Dumbbell rear delt fly
    3 × 10
  • Dumbbell calf raise
    2 × 15
  • Dumbbell French press
    2 × 10

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals12
  • Latissimus dorsi9
  • Quadriceps9
  • Scapular retractors6 + 9
  • Posterior deltoids6 + 6
  • Pectorals6
  • Hamstrings3 + 9
  • Triceps3 + 6
  • Deltoids3
  • Biceps2 + 9
  • Brachialis2
  • Adductors9
  • Calf muscles9
  • Serratus anterior9
  • Anterior deltoids6
  • Forearms5
  • Spinal erectors3
  • Upper trapezius3
  • Brachioradialis2

The schedule

3 workouts a week, on Mon, Wed, Fri.

WeekMonWedFri
1ABA
2BAB

Then it starts again from week 1, carrying on from the weights you reached.

How it works

The program’s own rules, as Catalyst runs them.

Alternate A and B on three nonconsecutive days each week, doing A/B/A, then B/A/B, and continuing that rotation. Do eight repetitions per leg on split squats and walking lunges. If you have no bench, press from the floor. For the supported movements, keep one hand supported and your back parallel to the floor. Once your dumbbells are too light for the hinge, switch to a single-leg hinge. When manageable, choose an increase of roughly five pounds to each dumbbell weekly for lower-body work and every other week for upper-body work. Limited equipment may eventually mean choosing another program.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Dumbbells

Not sure it’s the one?

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Run Fierce 5 — Dumbbell Variant in Catalyst

Every workout ready. Every target clear.

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