The Shaman (Fazlifts' Free PPL)
Fazlifts' very own flexible PPL split published for free on his YouTube channel @fazlifts
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 5–8 reps |
| 2 | Seated Overhead Press (Smith Machine) | 3 | 5–8 reps |
| 3 | Close Grip Bench Press (Smith Machine) | 3 | 5–8 reps |
| 4 | Pec Deck (Machine) | 3 | 8–12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Smith Machine) | 3 | 5–8 reps |
| 2 | Lat Pulldown | 3 | 5–8 reps |
| 3 | Kelso Shrug | 3 | 5–8 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| 5 | Bicep Curl (Cable) | 3 | 8–12 reps |
| 6 | Cable Crunch | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 5–8 reps |
| 2 | Good Morning (Smith Machine) | 3 | 5–8 reps |
| 3 | Leg Curl | 3 | 8–12 reps |
| 4 | Leg Press | 3 | 8–12 reps |
| 5 | Calf Raise (Leg Press) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 5–8 reps |
| 2 | Overhead Press (Dumbbell) | 3 | 5–8 reps |
| 3 | Dip (Assisted) | 3 | 5–8 reps |
| 4 | Cable Crossover | 3 | 8–12 reps |
| 5 | Lateral Raise (Cable) | 3 | 8–12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Assisted) | 3 | 5–8 reps |
| 2 | Seated Row (Machine) | 3 | 5–8 reps |
| 3 | Lat Pulldown (Single Arm) | 3 | 5–8 reps |
| 4 | Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| 5 | Preacher Curl Machine | 3 | 8–12 reps |
| 6 | Cable Crunch | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 5–8 reps |
| 2 | Romanian Deadlift (Smith Machine) | 3 | 5–8 reps |
| 3 | Leg Extension | 3 | 8–12 reps |
| 4 | Lying Leg Curl | 3 | 8–12 reps |
| 5 | Standing Calf Raise | 3 | 8–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Shaman (Fazlifts' Free PPL) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and 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.
Each session typically takes around 70 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.
The Shaman (Fazlifts' Free PPL) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp 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.
The Shaman (Fazlifts' Free PPL) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
