Gymscore · Program schedule
Fierce 5: Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- cable machine
- lat pulldown machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Linear Progression · weeks 1–12
Odd Weeks (A-B-A)
Workout A · Squat / Bench / Row + Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | 3 min |
| Bench Press | 3 | 5 | 2 min |
| Barbell Row | 3 | 5 | 2 min |
| Face Pull | 3 | 10-15 | 60s |
| Barbell Curl | 2 | 10-12 | 60s |
| Cable Tricep Pushdown | 2 | 10-12 | 60s |
Workout B · Front Squat / OHP / RDL + Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 3 | 5 | 3 min |
| Overhead Press | 3 | 5 | 2 min |
| Romanian Deadlift | 3 | 8 | 2 min |
| Lat Pulldown | 3 | 8-12 | 90s |
| Face Pull | 3 | 10-15 | 60s |
| Dumbbell Lateral Raise | 2 | 12-15 | 60s |
Workout A · Squat / Bench / Row + Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | 3 min |
| Bench Press | 3 | 5 | 2 min |
| Barbell Row | 3 | 5 | 2 min |
| Face Pull | 3 | 10-15 | 60s |
| Barbell Curl | 2 | 10-12 | 60s |
| Cable Tricep Pushdown | 2 | 10-12 | 60s |
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.