Fazlifts HLM Full Body (The Wizard)

This routine is meant for beginners primarily in hypertrophy, with a secondary focus on strength. Choose this routine if you would like to experience an extensively tested HLM full body system. This routine will show you how to correctly perform a full body routine for hypertrophy. It is a lost art, and I want this to be passed on to all of you so it's never forgotten.

The central tenant of this routine is the variety between the three key days; heavy, light and medium. Each day is categorised by different repetitions, rest periods and exercises. As a result the mentality and intent of each day is different and should be approached differently.

Heavy Days - The goal of this day is to shift some big weights! This is a day you should perform ideally when you have the time to train extensively, and are able to rest after. Whenever I did this routine I would hit this day on Sunday, then afterwards I would spend as much of the day as possible eating and lazing around on the couch. You will take plenty of rest between sets, and choose heavily loadable exercises. I am more than happy for you to make exercise substitutions here, however stay true to the flavour of the heavy day. Use heavy compound basics, lower reps, take plenty of rest and get strong.

Light Days - The goal of this day is muscle growth but also recovery. I personally found these days to be invaluable in recovering from the brutal heavy and medium days. You should pick joint friendly exercises which you can pump away at. The bloodflow and movement should ensure you leave each session feeling better and more recovered than before. Think of this one as a whole body pump, it'll drive recovery and I do believe this day aids muscle growth via indirect pathways. Use joint friendly isolation and single joint exercises, for higher reps and shorter rest periods.

Medium Days - These are your bodybuilding days right in that stereotypical bodybuilding rep range of between 8 to 12 repetitions. Think of this day as a more 'body friendly' heavy day. You are still focused on compound, effective exercises but you want just enough variation to keep the tendons healthy. Typically this is the day where I choose machine and DB exercises over a more BB focused Heavy day, but that's not always the case and often variety is the key. A Medium Day is defined by moderate rest periods and moderate reps. As with every day, you are still pushing for progression every time you're in the gym. Use medium repetitions with moderate rest periods and body friendly larger compound exercises.

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

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, 4

(This means you performed a set of 5 and two further sets of 4 with 60kg)

Session 2: 60 x 6, 5, 5
Session 3: 60 x 6, 6, 6

(You hit the top of the rep range for all three sets and that only took 2 weeks, nice. Go up next time)

Session 4: 65 x 5, 4, 3

(You added 5kg and your reps dropped, so now build this back up)

Session 5: 65 x 6, 5, 5

And so on…

For more information

To learn more about the program, watch the YouTube video here.

To get indepth more about the routine, get Fazlifts' The Wizard ebook here.

To inquire online personalized coaching from Fazlifts, apply here.