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Fierce 2

Bergey Strength Training

General Fitness
Coach
Brandon Bergey

Fierce 2 starts where Fierce left off. The workouts are more challenging but equally fun!

Fierce 2 is a 4 week program consisting of four strength training days and one low intensity cardio/abs day. The workouts are designed to be quick so you can stay consistent with your exercise. The goal of Fierce 2 is move better and feel better. To accomplish this, FIerce 2 offers a combination of traditional weight training, loaded carries, bodyweight exercises, jumps, and throws. If you are tired with your workouts or if you just want to try a different way to train, I hope you give Fierce 2 a try!

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Be Consistent/Get Results
I believe Fierce 2 is a program you're going to want to do! Enjoying your workout program is the key to consistency, and consistency is the key to results! Let Fierce 2 be the key to unlock your full potential!
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Have a Fun Time
Workouts don't have to be boring. Fierce 2 offers a wide range of exercises. If you enjoy squats and presses, Fierce 2 has it! If you enjoy bodyweight exercises, Fierce 2 has it! If you like loaded carries and throwing things, you guessed it, Fierce 2 has it!
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Let Fierce 2 Be Your Guide
Fierce 2 is a 4 week program designed to help you get stronger, move better, and feel better!
Features
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Programming 5 days per week
Fierce 2 consists of 4 Strength Days and 1 Low Intensity Cardio/Abs Day.
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Exercise Video Guidance
Instructional videos to demonstrate each movement in Fierce 2!
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Delivered through TrainHeroic
Fierce 2 is easy to use with the TrainHeroic App!
Equipment
Required
Barbell // Dumbbells // Slam Ball // Kettlebell // Cable Machines // Pull-Up Bar // Battle Ropes // Swiss Ball // Dip Machine
Recommended
Hex Bar // Trap Bar
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Sample Week
Week 1 of 4-week program
Sunday
Fierce 2 - Week 1 Day 1

Conditioning

A

Circuit

1 to 3 rounds of 20 seconds Walking T Twists Incline Push-Ups Trunk Twists Tricep Dips Side to Side Hops Pull-Ups

B1

Slow Bear Crawl

3 x 20

B2

Ball Toss & Sprint

3 x 1

C

Chest Dips

3 x 4 @ 8

D

Incline Press

12, 10, 8 @ 7, 8, 8

E

Deep Range of Motion Push-Ups

1 x 20

F

Barbell Bent Over Row

12, 10, 8 @ 7, 8, 8

G

Overhead Tricep Extension

3 x 10 @ 7, 8, 8

Monday
Fierce 2 - Week 1 Day 2

Circuit

A

Do 1-3 Rounds of 20 seconds High Knees Side Shuffles Right Balanced Front Knee Left Balanced Front Knee Front and Back Hops Punch Up Jacks

B1

Reverse/Step Back Lunges

3 x 4

B2

Windmill Slams

3 x 4

C

Barbell Squat

12, 10, 8 @ 7, 8, 8

D

Calf Raises

3 x 15 @ 7, 8, 8

E1

Right Arm Kettlebell Swing

2 x 6

E2

Left Arm Kettlebell Swing

2 x 6

F

Rope Face Pull

3 x 10 @ 7, 7, 8

G

Chin-Ups

3 x 6 @ 8

H

Overhead Dumbbell Walk

3 x 30 @ 7, 8, 8

Tuesday
Fierce 2 - Week 1 Day 3

A

Walk

1 x 30:00

B1

Right Side Crunch

3 x 8

B2

Left Side Crunch

3 x 8

C1

Swiss Ball Crunch

3 x 8

C2

Heels to the Ceiling

3 x 8

Wednesday
Fierce 2 - Week 1 Day 4

Circuit

A

1-3 Rounds of 20 seconds each Walking T Twists Incline Push Up Right Balanced Front Knee Left Balanced Front Knee Tricep Dips Punch Up Jacks

B1

Fierce 2 - Half Kneeling Slam Ball Toss

3 x 2

B2

Slam Ball Slam

3 x 4

C

Dumbbell Push-Press

3 x 8 @ 7, 8, 8

D

Farmers Walk

3 x 30 @ 7, 8, 8

E

L Raise

3 x 12 @ 7, 8, 8

F

Narrow Grip Bench Press

12, 10, 8 @ 7, 8, 8

G

Reverse Grip Tricep Pushdown

3 x 10 @ 7, 8, 8

Thursday
Fierce 2 - Week 1 Day 5

Circuit

A

1-3 Rounds of 20 seconds each High Knees Side Shuffles Trunk Twists Side Hops Chin-Ups **In the demonstration video I referenced Pull-Ups instead of Chin-Ups a few times. I did intend to say Chin-Ups and Chin-Ups are the intended exercise for this warm-up.

B

C1

Double Broad Jump

3 x 1

C2

Bicep Swings

3 x 8

D1

Right Arm Tripod Row

12, 10, 8 @ 7, 8, 8

D2

Left Arm Tripod Row

12, 10, 8 @ 7, 8, 8

E

Fierce 2 Pull-Ups

3 x 6 @ 7, 8, 8

F

Romanian Deadlift/RDL

3 x 10 @ 7, 8, 8

G

Incline Curl

3 x 12 @ 7, 8, 8

H

Sandbag Carry Walk

3 x 30 @ 7, 8, 8

Coach
coach-avatar Brandon Bergey

I have over 11 years experience working with all individuals and helping them reach their fitness and health goals. I am currently certified by ISSA. I have held both ISSA and NASM certifications

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Workouts Can Be Fun!

Are you tired of the same boring exercises? Fierce 2 offers such a range of exercises that I know you'll look forward to each training session! Be consistent, work hard, have fun, and get results!

Get Fierce 2
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FAQs
How many days a week is Fierce 2?
Fierce 2 is a 4 week program consisting of 4 strength days and 1 low intensity cardio/abs Day.
How long are the workouts?
Most days are about 45 minutes. This can vary depending on how many warm-up sets you do and time you take between sets.
What if I can't do an exercise?
No problem! There are many modifications. If you are unable to find a modification or don't have access to some of the equipment, you can email me at bergeystrength15@gmail.com. If you experience and pain or difficulty with these exercises, discontinue immediately and consult your physician.
What if I miss a day/Do the training days need to be as scheduled?
Again no problem! Fierce 2 has 4 strength training days. In the program they are designed to be Monday, Tuesday, Thursday, and Friday. You can move them around as needed so your training schedule may be Monday, Tuesday, Friday, Saturday.
Is there a waiver, release, and assumption of risk?
The full waiver, release, and assumption of risk can be found on day 1 of Fierce 2. By purchasing Fierce 2 you are agreeing to the full terms of the waiver, release, and assumption of risk. You are agreeing that Bergey Strength Training LLC is not responsible for any injuries or death.
Should I complete the original Fierce first?
No you do not need to complete the original Fierce first. However, Fierce 2 is progressing on moves from Fierce so I would highly recommend doing Fierce first.
Is there contact information?
Yes, you can email me at bergeystregth15@gmail.com with any questions, concerns, feedback, etc.
Fierce 2