The Shaman (Fazlifts' Free PPL)

Unlock your potential with "The Shaman," a comprehensive 12-week Push/Pull/Legs (PPL) program designed for dedicated lifters. Committed to six days a week, this program emphasizes compound movements and targeted isolation exercises to build strength and muscle across all major muscle groups. Each workout is structured to maximize intensity and effectiveness, utilizing Smith machines, cables, and dumbbells. Get ready to transform your physique and elevate your training game!

Taken from Fazlifts' YouTube channel and modified for what I have available (i.e., no free-weight barbells). 

Per Faz, this program can be run 3 to 6 times per week.

*Volume measure per bodypart per session*

    Split this however you like
    Overall volume is more important

*Beginner *

    2 to 4 sets per bodypart per session

*Intermediate*

    4 to 8 sets per bodypart per session

*Advanced*

    3 to 6 sets per bodypart per session

The original workout -- as well as info for intermediate and advanced lifters, sets/reps, and progression -- is at https://www.youtube.com/watch?v=Psgf_rBJ8ew

I called it The Shaman because it's in the spirit of his Wizard and Barbarian. The image is stock Adobe.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Smith Machine)

Seated Overhead Press (Smith Machine)

Close Grip Bench Press (Smith Machine)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Push A

Bent Over Row (Smith Machine)

Lat Pulldown

Kelso Shrug

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Cable Crunch

Pull A

Squat (Smith Machine)

Good Morning (Smith Machine)

Leg Curl

Leg Press

Calf Raise (Leg Press)

Legs A

Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Dip (Assisted)

Cable Crossover

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Push B

Chin-Up (Assisted)

Seated Row (Machine)

Lat Pulldown (Single Arm)

Bicep Curl (EZ Bar)

Preacher Curl Machine

Pull B

Romanian Deadlift (Smith Machine)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Legs B

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