Fazlifts Beginner Full Body
By Fazlifts · Coach Approved
Also known as: fazlifts · faz · fazlifts full body · heavy light medium · beginner full body
Faz's free beginner full body routine. Three sessions a week: a heavy day of fives and eights on the big lifts, a light day of fifteens on machines and cables to recover, and a medium day of tens and twelves. Add weight once every set gets its reps.
Free to use · auto progression, rest timers & PR tracking built in
Fazlifts
Faz has 25 years of experience under the bar, an 18-year competitive career in Powerlifting, Bodybuilding and Strongman and 10 years of coaching experience. A former school teacher, he coaches people online and teaches on YouTube.
What is Fazlifts Beginner Full Body?
Fazlifts Beginner Full Body is Faz's free three-day routine for lifters starting out. Every session trains the whole body, but each of the three days does a different job. The heavy day is built on basic compounds for fives and eights: bench press, weighted chin-ups, squat, good mornings, seated overhead press, then barbell curls and skull crushers. The light day swaps the barbell for cables, dumbbells and machines at fifteen reps. The medium day sits between them, with incline bench, rows, leg press, stiff leg deadlifts and upright rows for tens and twelves.
Each day ends with standing calf raises and cable crunches; on the heavy day both are optional. The routine runs for 12 weeks, and every week is the same three days, so the work is learning the lifts and adding weight to them.
Is Fazlifts Beginner Full Body right for you?
It is for a beginner who can train three days a week and wants a full body plan with some variety in it, rather than the same three barbell lifts every session. It needs a gym with cables and machines, since the light and medium days lean on them. Faz's notes add that an early intermediate can do more than one set on the big lower body lifts, and so can anyone who picks lighter variations.
How progression works
Faz keeps progression simple: add weight when every set is completed for its reps. Durata follows that lift by lift. Once all your sets of a lift hit their reps, the next session asks for more weight; until then it holds. On the heavy day the big lower body lifts, squat and good morning, are a single top set. Faz says that becomes more important the stronger you get.
Rest is part of the plan, and his notes are strict about it: 3 minutes on the heavy day, 1 minute on the light day, where you train on the fatigue from set to set, and 2 minutes on the medium day. Durata sets each rest timer to match. Supersets are left to you. He encourages them on the heavy day, and on the medium day he suggests them only if your conditioning is good, pairing a large exercise with a small one, such as leg press with standing calf raises.
Durata runs this progression for you — there are no percentages to work out, so each session's target carries over from what you logged last time and the weight moves when you hit or miss the prescribed reps.
Fazlifts Beginner Full Body — every set, every session
Week 13 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Week 23 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Week 33 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Week 43 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Week 53 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Week 63 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Week 73 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Week 83 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Week 93 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Week 103 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Week 113 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Week 123 sessions
Heavy Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 | 3:00 |
| Chin Up (Weighted) | 3×5 | 3:00 |
| Squat (Barbell) | 1×8 | 3:00 |
| Good Morning (Barbell) | 1×8 | 3:00 |
| Seated Overhead Press (Barbell) | 3×5 | 3:00 |
| Bicep Curl (Barbell) | 3×8 | 3:00 |
| Skullcrusher (Barbell) | 3×8 | 3:00 |
| Standing Calf Raise (Dumbbell) | 3×10 | 3:00 |
| Cable Crunch | 3×10 | 3:00 |
Light Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Fly Crossovers | 3×15 | 1:00 |
| Pullover (Dumbbell) | 3×15 | 1:00 |
| Leg Extension (Machine) | 3×15 | 1:00 |
| Seated Leg Curl (Machine) | 3×15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15 | 1:00 |
| Bicep Curl (Cable) | 3×15 | 1:00 |
| Triceps Pushdown | 3×15 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15 | 1:00 |
| Cable Crunch | 3×15 | 1:00 |
Medium Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 3×10 | 2:00 |
| Bent Over Row (Barbell) | 3×10 | 2:00 |
| Leg Press (Machine) | 1×10 | 2:00 |
| Straight Leg Deadlift | 1×10 | 2:00 |
| Upright Row (Barbell) | 3×10 | 2:00 |
| Bicep Curl (Dumbbell) | 3×12 | 2:00 |
| Triceps Extension (Dumbbell) | 3×12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12 | 2:00 |
| Cable Crunch | 3×12 | 2:00 |
Fazlifts Beginner Full Body — common questions
What is the light day for?
Recovery from the heavy day, plus some muscle growth through different means. Faz says to pick exercises that don't irritate your joints: you should always feel better after a light day, not worse. The rests are a strict minute.
Do I have to do the calf raises and cable crunches on the heavy day?
No. Faz marks both as optional on the heavy day. On the light and medium days they are part of the session.
Why only one set of squats on the heavy day?
Faz only requires one top set on the big lower body compounds. He calls it negotiable: an early intermediate, or someone using a lighter variation such as a glute bridge in place of the stiff leg deadlift, can do more sets.
How long does a session take?
About 50–70 minutes on average. The rests set the pace: 3 minutes on the heavy day, 1 minute on the light day and 2 minutes on the medium day.
Is there an app that runs Fazlifts Beginner Full Body for you?
Yes. Durata runs Fazlifts Beginner Full Body as written, free: the 3-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: Fazlifts Beginner Full Body — Faz, youtube.com/@Fazlifts
With permission from Fazlifts, who gave Durata permission to carry this program.
Run Fazlifts Beginner Full Body in Durata
Automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
