Built-in training plan
A beginner-friendly, three-day full-body plan with balanced upper- and lower-body volume. How to use: 1. Train 3 days per week with rest days between (Mon/Wed/Fri) 2. Alternate between Workout A and B 3. Each workout is full body with compound focus 4. Start LIGHT and focus on form Progression: - Add 5 lbs to upper body lifts when you complete all reps - Add 10 lbs to lower body lifts when you complete all reps - If you fail twice at same weight, deload 10% Rest times: - Squats/Deadlifts: 3-5 min - Other compounds: 2-3 min - Accessories: 1-2 min Why Fierce 5: - More balanced than Starting Strength (more upper body) - Row every workout for back development - Better accessory selection for beginners Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Beginner · Focus Strength · Training days per week: 3. Confirm the schedule and equipment below before starting.
Training level: Beginner · Plan focus: Strength · Training days per week: 3
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Dumbbell, Cable
[Plan at a glance]
A beginner-friendly, three-day full-body plan with balanced upper- and lower-body volume. How to use: 1. Train 3 days per week with rest days between (Mon/Wed/Fri) 2. Alternate between Workout A and B 3. Each workout is full body with compound focus 4. Start LIGHT and focus on form Progression: - Add 5 lbs to upper body lifts when you complete all reps - Add 10 lbs to lower body lifts when you complete all reps - If you fail twice at same weight, deload 10% Rest times: - Squats/Deadlifts: 3-5 min - Other compounds: 2-3 min - Accessories: 1-2 min Why Fierce 5: - More balanced than Starting Strength (more upper body) - Row every workout for back development - Better accessory selection for beginners
[Plan shape]
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored plan
Each block represents one planned week
[Relevant alternatives]
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
Legs
3x5. Add 10 lbs when successful.
Chest
3x5. Add 5 lbs when successful.
Back
3x5. Add 5 lbs when successful.
Shoulders
Rear delts/posture - 3x10-15.
Legs
2x15-20.
Back
1x5. One heavy set. Add 10 lbs when successful.
Shoulders
3x5. Add 5 lbs when successful.
Back
3x5 (or Chin-ups 3x5-8 if you can do them).
Legs
Hamstring balance - 3x10-15.
Arms
2x10-15.
Legs
3x5. Add 10 lbs when successful.
Chest
3x5. Add 5 lbs when successful.
Back
3x5. Add 5 lbs when successful.
Shoulders
Rear delts/posture - 3x10-15.
Legs
2x15-20.
[Progression contract]
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 2. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]