Fazlifts

This is the exact routine I was taught way back in the early 2000s from all the oldschool guys who both trained with and learned from Dorian. The Midlands in the UK was obsessed with all things Dorian throughout that period of time, and we all made good gains. I don't want this routine to be lost to time, so here it is for your benefit, just like I did back then.This routine is composed of 4 seperate sessions, and is mostly a bodypart split with minimal overlap. Due to the nature of the routine, it mandates both a willingness and an ability of the user to push themselves extremely hard. That is why this routine is meant for intermediates and beyond.Beginners can still prosper on this routine as the volume is low, but they would be better off with a higher frequency such as my Full Body or Upper Lower routines available on this platform.Volume &amp; IntensityThe volume is low, and for it to work your intensity needs to be super high. Take all sets to failure where safe to do so, and if it is not safe to fail (such as Squats and Deadlifts) then go until 0RiR.Sets/RepsGenerally one all out set with 2-3 additional forced reps, and 2-3 negatives was the standard prescription for every working set. I think this is a LOT and should only be done if you can stomach it, and have a partner you can trust. A safer and potentially more palatable option is to simply take the first set to failure (or 0RIR where appropriate), and follow that with a second set for higher repetitions. The now-classic 'top set/back off set' method which has been popularised in recent years. Deadlifts always include only one set done simply to 0RIR, and Leg Press/Hack Squats never included negatives and would only include 1-2 forced reps as the potential for something to go wrong was too high.Warm UpsPart of working up to higher intensities is the willingness and knowledge to thoroughly warm up. Yes this is different from what you hear from some HIT circles now, but I am telling you what we were taught back then and we all performed extensive warm ups before the main set. Aside from the usual progressive warm up on each exercise I would also recommend you all perform the specific warm up protocol I list in this video:<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=NcWpGy8qMSo">https://www.youtube.com/watch?v=NcWpGy8qMSo</a>Upper warm ups to be done on every upper day, and lower warm up to be done on the lower day. I would also include some back extensions prior to the back day if you are going to include a heavy hinge. The overall volume is low, so take your time, warm up thoroughly and make each working set count.Weight should be added when you have reached the top of the rep range. However you can also simply maintain the weight for another week or two and allow the set to feel better. I was taught very early on, to improve you can either get stronger or you can 'get better' and that really resonated with me. So feel free to stick to a given weight for another session or two to really master it before you move on.For more informationTo get indepth more about the routine, watch my YouTube video <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=G5q1Yy9AuwY">here</a>.To inquire online personalized coaching from Fazlifts, apply <a target="_blank" rel="noopener noreferrer nofollow" href="https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true">here</a>.

Oldschool Dorian Yates H.I.T Training

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.ProgressionAt 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 session2. You ate and rested wellThat’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&amp;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, 5Session 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, 5And so on…Very simple. For more informationTo get indepth more about the routine, get Fazlifts' The Barbarian ebook <a target="_blank" rel="noopener noreferrer nofollow" href="https://fazlifts.co.uk/products/the-barbarian-upper-lower-for-hypertrophy">here</a>.To inquire online personalized coaching from Fazlifts, apply <a target="_blank" rel="noopener noreferrer nofollow" href="https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true">here</a>.

Fazlifts Upper Lower (The Barbarian)

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.ProgressionAt 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 session2. You ate and rested wellAt 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 session2. You ate and rested wellThat’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&amp;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, 5And so on…For more information To learn more about the program, watch the YouTube video <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=mlCTDqzOCs0">here</a>.To get indepth more about the routine, get Fazlifts' The Wizard ebook <a target="_blank" rel="noopener noreferrer nofollow" href="https://fazlifts.co.uk/products/the-wizard-full-body-heavy-light-medium-hypertrophy">here</a>.To inquire online personalized coaching from Fazlifts, apply <a target="_blank" rel="noopener noreferrer nofollow" href="https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true">here</a>.

Fazlifts

Overview

Programs (3)

Oldschool Dorian Yates H.I.T Training

Fazlifts Upper Lower (The Barbarian)

Fazlifts HLM Full Body (The Wizard)