WIZARD

Program Description

This full-body programme is built around a simple but highly effective principle: structured progression through Heavy, Light, and Medium training days. Each session is designed to balance strength, hypertrophy, and recovery, giving you consistent stimulus without burning out. The heavy day focuses on lower rep ranges to drive strength, the light day increases reps to maximise muscle endurance and control, and the medium day sits in the middle to reinforce both. Inspired by the Fazlifts Wizard approach, progression is intentionally disciplined. You will hold the same working weights for 3–4 weeks, even if you reach the top of the prescribed rep ranges early. Instead of chasing load too quickly, the priority is execution—controlled tempo, deep stretch, and high-quality contractions. Make every rep count through increased time under tension and technical precision. Once the block feels comfortable and performance is consistent, increase the load incrementally by 2.5kg to 5kg depending on how manageable the lifts feel. This ensures sustainable progression while minimising injury risk and plateaus. Run the programme for a full 12-week cycle before reassessing. At that point, evaluate progress, rotate or substitute movements where needed, and refine based on weak points or new goals. On active recovery days, you have the flexibility to include abdominal work, forearm training, and conditioning. Keep it purposeful but not excessive—these sessions should support recovery and overall athleticism, not compromise your main lifts. This is a programme built for long-term results: consistent, methodical, and focused on mastering the fundamentals.

Program Overview