Fierce 5 Dumbbell

Overview

For generally healthy adults who can practise the listed movements comfortably. Learn unfamiliar lifts with suitable instruction and use appropriate safety equipment.

Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.

General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.

What you need

Sources & adaptations

An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.

The original davisj3537 forum threads could not be verified directly; credited reproductions disagree on some accessories. This eight-week tracking adaptation records the selected version instead of claiming a universal original. This version needs a pull-up bar as well as dumbbells and a bench. Rep-first progression is an app choice for variable dumbbell increments, not a verified original author rule.

• Fierce 5 dumbbell reproduction