Fierce 5 — Original
Three alternating full-body barbell workouts add weight weekly, dropping it fifteen percent after two failed attempts.
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Details
Program
Starting weights
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | A | B | A |
| 2 | B | A | B |
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.
Train three nonconsecutive days each week, alternating A/B/A, then B/A/B continuously. Start around eighty-five percent of your current ability and keep each movement’s weight the same for its two workouts in one week. Each week, add five pounds to upper-body work and ten pounds to lower-body work. After two consecutive misses on a movement, reduce its weight by fifteen percent. A missed workout leaves the next A or B workout unchanged. Warm up before compounds without tiring yourself. Rest two to three minutes between heavy sets and thirty to sixty seconds between isolation sets. Move directly from one exercise to the other in each pair.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Cable stack
- Flat bench
- Lat pulldown machine
- Squat rack
Not sure it’s the one?
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Run Fierce 5 — Original in Catalyst
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