Fazlifts Full Body
This routine is meant for beginners primarily in hypertrophy, with a secondary focus on strength.
Overview
This routine is meant for beginners primarily in hypertrophy, with a secondary focus on strength. Choose this routine if you would like to experience an extensively tested HLM full body system. This routine will show you how to correctly perform a full body routine for hypertrophy. It is a lost art, and I want this to be passed on to all of you so it's never forgotten.
The central tenant of this routine is the variety between the three key days; heavy, light and medium. Each day is categorised by different repetitions, rest periods and exercises. As a result the mentality and intent of each day is different and should be approached differently.
Heavy Days - The goal of this day is to shift some big weights! This is a day you should perform ideally when you have the time to train extensively, and are able to rest after. Whenever I did this routine I would hit this day on Sunday, then afterwards I would spend as much of the day as possible eating and lazing around on the couch. You will take plenty of rest between sets, and choose heavily loadable exercises. I am more than happy for you to make exercise substitutions here, however stay true to the flavour of the heavy day. Use heavy compound basics, lower reps, take plenty of rest and get strong.
Light Days - The goal of this day is muscle growth but also recovery. I personally found these days to be invaluable in recovering from the brutal heavy and medium days. You should pick joint friendly exercises which you can pump away at. The bloodflow and movement should ensure you leave each session feeling better and more recovered than before. Think of this one as a whole body pump, it'll drive recovery and I do believe this day aids muscle growth via indirect pathways. Use joint friendly isolation and single joint exercises, for higher reps and shorter rest periods.
Medium Days - These are your bodybuilding days right in that stereotypical bodybuilding rep range of between 8 to 12 repetitions. Think of this day as a more 'body friendly' heavy day. You are still focused on compound, effective exercises but you want just enough variation to keep the tendons healthy. Typically this is the day where I choose machine and DB exercises over a more BB focused Heavy day, but that's not always the case and often variety is the key. A Medium Day is defined by moderate rest periods and moderate reps. As with every day, you are still pushing for progression every time you're in the gym. Use medium repetitions with moderate rest periods and body friendly larger compound exercises.
Progression
At this stage, it is super simple and you should expect to make progress every single time you come to repeat a session, that is assuming two major things:
1. You actually trained hard enough the previous session
2. You ate and rested well
At this stage, it is super simple and you should expect to make progress every single time you come to repeat a session, that is assuming two major things:
1. You actually trained hard enough the previous session
2. You ate and rested well
That’s your first point of call, if you ever feel progression has stalled. It’s not a routine change or moving to stage 2, no if you didn’t progress at this stage it’s more than likely an effort or R&R and nutrition issue. So sort that out first or no routine will ever work. Eventually of course you will outgrow this basic stage, but it’s unlikely that will be the first resort. Or even the second, or third. You are going to progress with either weight or reps using a very simple double progression scheme. This means adding reps until you hit the top of the rep range, and then adding weight. For example:
Session 1: 60 x 5, 4, 4
(This means you performed a set of 5 and two further sets of 4 with 60kg)
Session 2: 60 x 6, 5, 5
Session 3: 60 x 6, 6, 6
(You hit the top of the rep range for all three sets and that only took 2 weeks, nice. Go up next time)
Session 4: 65 x 5, 4, 3
(You added 5kg and your reps dropped, so now build this back up)
Session 5: 65 x 6, 5, 5
And so on…
For more information
To learn more about the program, watch the YouTube video here.
To get indepth more about the routine, get Fazlifts' The Wizard ebook here.
To inquire online personalized coaching from Fazlifts, apply here.
Who it's for
Reviews
Does what it says. Takes longer than one hour for the heavy days but the other two can be done within an hour. Barbell heavy mainly but this will kick start things and it's sustainable long run. You don't really need deload at all but when stuck just look back to nutrition and the training will do the rest.
Great program and flow between exercises! Would highly recommend.
Great program, works beautifully for my schedule, makong gains without too much fatigue
Great program strength gains came as fast as the physical ones I feel like I got a burst of beginner gains all over again
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps |
| 2 | Chin-Up (Weighted) | 3 | 5 reps |
| 3 | Squat (Barbell) | 1 | 8 reps |
| 4 | Good Morning | 1 | 8 reps |
| 5 | Seated Overhead Press (Barbell) | 3 | 5 reps |
| 6 | Bicep Curl (Barbell) | 3 | 8 reps |
| 7 | Skull Crusher (Barbell) | 3 | 8 reps |
| 8 | Standing Calf Raise | 3 | 10 reps |
| 9 | Cable Crunch | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cable Crossover | 3 | 15 reps |
| 2 | Pullover (Dumbbell) | 3 | 15 reps |
| 3 | Leg Extension | 3 | 15 reps |
| 4 | Leg Curl | 3 | 15 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 6 | Bicep Curl (Cable) | 3 | 15 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 15 reps |
| 8 | Standing Calf Raise | 3 | 15 reps |
| 9 | Cable Crunch | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 10 reps |
| 2 | Bent Over Row (Barbell) | 3 | 10 reps |
| 3 | Leg Press | 1 | 10 reps |
| 4 | Stiff Leg Deadlift | 1 | 10 reps |
| 5 | Upright Row (Barbell) | 3 | 10 reps |
| 6 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 7 | Tricep Extension (Dumbbell) | 3 | 12 reps |
| 8 | Standing Calf Raise | 3 | 12 reps |
| 9 | Cable Crunch | 3 | 12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
I have 25 years of experience under the bar, an 18-year competitive career in Powerlifting, Bodybuilding & Strongman and 10 years of coaching experience. I predominantly coach people online and to date I have coached hundreds of clients in the competitive fields of Powerlifting & Bodybuilding as well as regular folks doing it for themselves. I have written for many online & physical publications including Muscle & Strength, PropaneFitness and The Hardgainer.
In my former profession I was a school teacher (Computer Science & ICT) and I use my strong abilities to communicate and educate, combined with my passion for teaching in Coaching and YouTube.
To inquire online personalized coaching from me, apply here.
Common questions
Yes, Fazlifts Full Body is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Fazlifts Full Body is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Fazlifts Full Body is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
