6 reviews for Fazlifts Upper Lower (The Barbarian)
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.
Derek M.
Man, 493 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Volume feels low, but every set is basically failure so it evens out.
Ortt O.
Man, 513 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
I’m following the intermediate version of this program and typically hit failure on the last set, which feels just right. I leave the gym with a solid pump every time, and after just a couple of weeks, my shoulders are already looking broader. At 51, I’ve made a few adjustments, swapping Good Mornings for Hyperextensions and Deadlifts for Hip Thrusts to better suit my needs. My upper body days take around 1 hour and 15 minutes, while lower body days usually wrap up in about an hour. Overall, it’s a great fit so far!
Roshen T.
Man, 271 week complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Tony S.
Man3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Well balanced program, enjoying the regular strength gains.
George S.
Man5 years of prior experience
More than expected strength gains
More than expected muscle gains
Faz's barbarian and berserker are what I have been running for the past two years. After a long time of not seeing much progress, I am doing my best to manage sleep,recovery,stress and diet. The result is every time I hit the gym I am pumped with no preworkout or caffeine. I run it M/W/F/sat and the one day of recovery in between feels like magic. My strength is going up and I'm trying to keep it down by adding longer pauses to lifts so I don't have to spend extra time warming up. The simplicity of the design allows one to focus on the intensity. The exercise selection of Sq+good morning and RDL+LEG press allowe to train close to failure and heavy without any unwanted fatigue hampering my next workout. Also...I am starting to actually look good.even for myself. Faz is amazing. Cheers.
Benjamin S.
Man, 222 years of prior experience
More than expected strength gains
More than expected muscle gains
A very well programmed upper lower training split from an experienced coach. Can’t go wrong with this program.