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  1. #1
    Registered User rlefebvr's Avatar
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    Help modifiying fierce 5 Intermediate Upper/Lower Program

    So, I kind of like the fierce 5 Intermediate Upper/Lower Program. however, there are things I can't do because I am at home with limited equipment. Hoping you guys can suggest an alternative exercise to replace these.

    I am using Powerblock weights with the barbell and curlbar with a good bench. (No rack as of yet.)

    -Lat Pulldowns - Bent-Over Dumbbell Row ????
    -Leg Press - Got it - Dumbbell squat
    -Leg Curls
    -Face Pulls- Got it - reverse flyes
    -Tricep pressdowns Got it - Lying Dumbbell Tricep Extension
    -Leg Extensions


    Ron
    Last edited by rlefebvr; 09-08-2016 at 08:15 PM.
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  2. #2
    Strongman TomMutaffis's Avatar
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    I do not know anything about the Fierce 5 program, but here are some exercise alternatives based on those you listed and your equipment limitations:

    -Lat Pulldowns | Pull Ups / Chin Ups, if you cannot do them get a light band for assistance (<$10 at Wal-Mart).
    -Leg Press - Got it - Dumbbell squat | Goblet squat is more like a Front Squat, I would do dumbbell deadlifts with the dumbbells at your side like a Trap Bar. That is the closest you can get to a leg press with just dumbbells.
    -Leg Curls | Stiff Leg Deadlifts
    -Face Pulls- Got it - reverse flyes | Yes, that works... if you get the band mentioned above can do band pull-aparts.
    -Tricep pressdowns Got it - Lying Dumbbell Tricep Extension | Yes, or close grip push-ups. Can also do pushdowns with the band if you get it (sorry to keep going back to it, but they are quite versatile).
    -Leg Extensions | Walking lunges with dumbbells.

    You will hit the correct muscle groups by using these replacement movements, but may need to adjust some rep ranges if the program was calling for high-rep work and using the machine as a way to safeguard from a break down in technique or subsequent risk of injury.
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    I need about tree fiddy davisj3537's Avatar
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    Mutaffis gave you some pretty solid replacements. FWIW bands replicate a ton of movements for the at home lifter. I myself have 3-400lbs of bands for just this purpose.
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    Strongman TomMutaffis's Avatar
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    Oh and just to avoid confusion, these are the type of bands that I am referencing (not the ones with the handles):

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    Registered User rlefebvr's Avatar
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    [QUOTE=TomMutaffis;1461438963]Oh and just to avoid confusion, these are the type of bands that I am referencing (not the ones with the handles):



    Thks one and all.

    That is why I don't use bands. Did not even know they had ones without the handles that are totally useless. I try and find some WOD fitters.
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    Registered User RK42's Avatar
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    I forgot where exactly it was, but I recently saw in another thread where somebody was doing leg curls with a dumbbell. Lying face down on a bench, and holding the dumbbell between their feet, with basically the same movement as lying leg curls. From the picture, it looked like they might have put the dumbbell on some kind of block to get started, so that they could reach it with their feet while lying on the bench.

    I have no idea how well it works, but it couldn't hurt trying it out. Well, it potentially could hurt if you drop it, so maybe try with a light dumbbell first... While dropping a dumbbell on your butt is probably much less harmful than dropping it on your face, it might still be painful.

    As an alternative to face pulls, I also like the dumbbell rear delt row. Only 2 more posts until I can post links.
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  7. #7
    Strongman TomMutaffis's Avatar
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    Originally Posted by rlefebvr View Post
    Thks one and all.

    That is why I don't use bands. Did not even know they had ones without the handles that are totally useless. I try and find some WOD fitters.
    Glad that the information was helpful!

    The brand of the bands are not important - quite a few companies make them (EliteFTS, Rogue, GoFit, Gold's Gym, etc.). You can even get them at Wal-Mart.
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  8. #8
    Registered User rlefebvr's Avatar
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    Originally Posted by davisj3537 View Post
    Mutaffis gave you some pretty solid replacements. FWIW bands replicate a ton of movements for the at home lifter. I myself have 3-400lbs of bands for just this purpose.
    Hi Davis,

    Any reason I can't do the "fierce 5 Intermediate Upper/Lower Program" without the days off except Sunday since I am working upper body one day and lower body on another day. that would give me 3 complete workouts

    Ron

    Thks
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  9. #9
    No help for this one.... Squid24's Avatar
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    Originally Posted by rlefebvr View Post
    Hi Davis,

    Any reason I can't do the "fierce 5 Intermediate Upper/Lower Program" without the days off except Sunday since I am working upper body one day and lower body on another day. that would give me 3 complete workouts

    Ron

    Thks
    How long have you been back into lifting?

    If under a yr, I would follow it as written.

    This yr I started adding in some fun stuff on my Wed and Sat.
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  10. #10
    Registered User rlefebvr's Avatar
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    Originally Posted by Squid24 View Post
    How long have you been back into lifting?

    If under a yr, I would follow it as written.

    This yr I started adding in some fun stuff on my Wed and Sat.
    I've only been back to lifting for 8 weeks, but it's been going very well.

    I've been training 6 days a week since I started. Very low weights to start, but still 6 days a week and progressing slowly week to week.

    Just started the fierce5 program but it feels like a step back with the rest days.(not saying it is a step back, just feels like it.)

    Will give it 2 months as is and see if I am full of it or not.

    Ron
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  11. #11
    No help for this one.... Squid24's Avatar
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    Just follow it like he wrote it.

    I did not know it has only been 8 weeks, have you thought about full body? Hits all the muscle groups 3 times a week, more frequency and the progress is faster...just a thought.

    I will be back on the F5 Novice in Jan myself. Good winter lifting for me...
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  12. #12
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by rlefebvr View Post
    Hi Davis,

    Any reason I can't do the "fierce 5 Intermediate Upper/Lower Program" without the days off except Sunday since I am working upper body one day and lower body on another day. that would give me 3 complete workouts

    Ron

    Thks
    If you're giving the workouts the intensity they need to be effective then 6xweek will drive you into the ground. As a beginner (you're back from a layoff) you'll take longer to reach a point where you're able to workout at the intensity that will cause this.

    You do as you wish, but your body and results will do the talking. Listen to them.
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    Originally Posted by davisj3537 View Post
    If you're giving the workouts the intensity they need to be effective then 6xweek will drive you into the ground. As a beginner (you're back from a layoff) you'll take longer to reach a point where you're able to workout at the intensity that will cause this.

    You do as you wish, but your body and results will do the talking. Listen to them.
    Ok. Doing Fierce5 as is, except for the alternate exercises. Going well. (Will let you know my progress in 3 months.

    Do have one more question.

    My setup up at home works better with dumbbells than a barbell. As the weight on my sets go up, I may have to use the dumbbells more and more.

    Will this make a big difference and which exercises are really better with a barbell or is all this a mute point.

    Ron
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  14. #14
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by rlefebvr View Post
    Ok. Doing Fierce5 as is, except for the alternate exercises. Going well. (Will let you know my progress in 3 months.

    Do have one more question.

    My setup up at home works better with dumbbells than a barbell. As the weight on my sets go up, I may have to use the dumbbells more and more.

    Will this make a big difference and which exercises are really better with a barbell or is all this a mute point.

    Ron
    In general it is a moot point. Most exercises are better with a barbell, but not all. The more you lift the more you'll identify those exercises for you.
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    Registered User gr786's Avatar
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    Regarding lower B - with my home set up, would be doing RDLs and SLDL (in place of leg curls) in the same workout.

    Is this going to put too much strain on lower back?

    Thanks
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  16. #16
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by gr786 View Post
    Regarding lower B - with my home set up, would be doing RDLs and SLDL (in place of leg curls) in the same workout.

    Is this going to put too much strain on lower back?

    Thanks
    5 year old thread but legit question.

    It will be too much fatigue if you're adding SLDL, and yes the lower back will need more recovery. Try something else for leg curl instead of SLDL:

    Banded leg curl
    Gliding leg curl
    Nordic curl
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