Gymscore · Program guide
Fierce 5: A Guide to the Gymscore Template
Gymscore’s Fierce 5 adaptation combines alternating full-body workouts with a distinct place for pulling and assistance exercises. It offers more exercise variety than a minimal squat-and-press routine while keeping a repeated A/B structure.
Who this template suits
A beginner who wants barbell compounds alongside rows, pulldowns, face pulls and arm work.
When to choose another option
You cannot access the equipment in both workouts, or you specifically need the exact exercise selection and progression of the original forum routine.
Template length
12 weeks
The saved plan alternates A-B-A and B-A-B for three sessions per week over 12 weeks. Check both workouts before selecting it: their equipment and lower-body movements differ.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The saved plan alternates A-B-A and B-A-B for three sessions per week over 12 weeks. Check both workouts before selecting it: their equipment and lower-body movements differ.
| Program | Exercise |
|---|---|
| Workout A | Barbell Back Squat, Bench Press, Barbell Row, Face Pull, Barbell Curl, Cable Tricep Pushdown |
| Workout B | Front Squat, Overhead Press, Romanian Deadlift, Lat Pulldown, Face Pull, Dumbbell Lateral Raise |
| Workout A | Barbell Back Squat, Bench Press, Barbell Row, Face Pull, Barbell Curl, Cable Tricep Pushdown |
How to track and progress
The stored rules separate compound-lift increases from assistance progression. Keep those decisions exercise-specific rather than applying one increment to every movement.
For accessories, the saved plan works through a rep range before increasing weight. Logging each set exposes whether the final sets still meet the target when the first set improves.
Common mistakes
Judging the entire plan from Workout A
Read Workout B too. The exercise and equipment demands change across the pair.
Using one load jump for compounds and accessories
A useful increase for a barbell does not necessarily fit a cable or dumbbell movement.
Dropping the pulling work when time runs short
That changes the stored balance of exercises. Choose a realistic session length rather than routinely omitting the same movements.
Questions answered
Is this a three-day routine?
Yes. It alternates two workouts across three weekly sessions.
Does the template include isolation exercises?
Yes. The saved sessions combine compounds with exercises such as face pulls and arm work.
Are the load rules the same for every exercise?
No. The stored compound and accessory rules differ. Review the instruction attached to the movement you are progressing.