Fazlifts Upper Lower
This is the beginner version of one of the most effective routines of all time, the Upper/Lower.
Overview
This routine is the correct way to program an Upper/Lower for beginners and early intermediates primarily interested in hypertrophy, with a secondary focus on strength. The core principle of hypertrophy is progressive poundages, in standardised form for medium to high reps. That is the basis by which all my routines are written, and that is the key to hypertrophy.
Upper Days - These days will cover the chest, upper back, delts, biceps and triceps. I show you how best to program this to accomplish the core principles we follow for increased muscle mass. At this stage volume should remain low to moderate and effort should be encouraged. Direct volume for the biceps and triceps is lower, as they will receive indirect loading from the heavy chest and back work. Too much can be not only detrimental for growth at this stage, but can also lead to tendinitis in some. Additional work for neck/forearms is not included, as experience has shown me their inclusion is unneccessary in most people, however that can be added per preference.
Lower Days - These days will cover the quads, hamstrings, glutes and calves. These days also follow the core principles, and I include a reasonable degree of variety within that framework for balance. Programmed correctly the volume on this day should perfectly mirror that of the upper days.
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
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
(This means you performed a set of 5 and a set of 4 with 60kg)
Session 2: 60 x 6, 5
Session 3: 60 x 6, 6
(You hit the top of the rep range for both sets and that only took 2 weeks, nice. Go up next time)
Session 4: 65 x 5, 4
(You added 5kg and your reps dropped, so now build this back up)
Session 5: 65 x 6, 5
And so on…
Very simple.
For more information
To get indepth more about the routine, get Fazlifts' The Barbarian ebook here.
To inquire online personalized coaching from Fazlifts, apply here.
Who it's for
Reviews
Very very good. Could be a little more creative with the exercises, but it is excellently structured
No bench gains
This is a very good beginner regime.
Great program, I was running during this program so I would sometime only do one leg day a week. My leg definitely grew and got more defined. Upper body, back and shoulders had the most visual results.
Variations
12 weeks · 4 days/wk
- For beginners who are new or fairly new to lifting
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 4–6 reps |
| 2 | Lat Pulldown | 2 | 4–6 reps |
| 3 | Seated Overhead Press (Barbell) | 2 | 4–6 reps |
| 4 | Seated Row (Cable) | 2 | 4–6 reps |
| 5 | Lateral Raise (Cable) | 2 | 8–12 reps |
| 6 | Bicep Curl (Dumbbell) | 2 | 8–12 reps |
| 7 | Tricep Pushdown (Cable) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 4–6 reps |
| 2 | Stiff Leg Deadlift | 2 | 4–6 reps |
| 3 | Leg Extension | 2 | 8–12 reps |
| 4 | Leg Curl | 2 | 8–12 reps |
| 5 | Standing Calf Raise | 3 | 12–15 reps |
| 6 | Cable Crunch | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 4–6 reps |
| 2 | Lat Pulldown | 2 | 4–6 reps |
| 3 | Seated Overhead Press (Barbell) | 2 | 4–6 reps |
| 4 | Seated Row (Cable) | 2 | 4–6 reps |
| 5 | Lateral Raise (Cable) | 2 | 8–12 reps |
| 6 | Bicep Curl (Dumbbell) | 2 | 8–12 reps |
| 7 | Tricep Pushdown (Cable) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 4–6 reps |
| 2 | Stiff Leg Deadlift | 2 | 4–6 reps |
| 3 | Leg Extension | 2 | 8–12 reps |
| 4 | Leg Curl | 2 | 8–12 reps |
| 5 | Standing Calf Raise | 3 | 12–15 reps |
| 6 | Cable Crunch | 3 | 12–15 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 Upper Lower 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 Upper Lower is structured around 4 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 Upper Lower 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.
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