Fazlifts Beginner Upper/Lower
By Fazlifts · Coach Approved
Also known as: fazlifts · faz · fazlifts upper lower · beginner upper lower
Faz's free beginner upper/lower routine. Four sessions a week, the same upper and lower day twice each: two hard sets of 4-6 on the big compounds, then 8-15 on single-joint work. Add weight once every set reaches the top of its range.
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 Upper/Lower?
Fazlifts Beginner Upper/Lower is Faz's free four-day split for lifters who are new or fairly new to training. There are only two workouts, an upper day and a lower day, and each runs twice a week. The upper day is bench press, lat pulldown, seated overhead press and seated cable row for 4 to 6 reps, then cable lateral raises, dumbbell curls and tricep pushdowns for 8 to 12. The lower day is squat and stiff leg deadlift for 4 to 6, leg extensions and leg curls for 8 to 12, then standing calf raises and cable crunches for 12 to 15.
Most lifts get two working sets, the calves and abs three. The volume is low on purpose. Faz wants each set taken as hard as you reasonably can, and the routine runs for 12 weeks with the same four days every week.
Is Fazlifts Beginner Upper/Lower right for you?
It is for a beginner who can train four days a week and wants to build the habit of training hard. Faz doesn't use RPE here. His preference is that you train as hard as you reasonably can, because intensity only improves with practice. Go to failure when it is safe to, but not on lifts where failing could hurt you, such as the squat.
How progression works
Add weight when all your sets reach the top of the rep range, for example 6 and 6 on a 4-6 lift. That means the first set or two will sometimes stop short of the top, and Faz says that's fine. Durata tracks each lift on its own and asks for more weight only once every set gets there. Because the second upper and lower days repeat the first ones, each lift has one working weight that moves across the whole week.
Rest is 3 minutes on the heavy 4 to 6 rep compounds and 2 minutes on the single-joint work, and the timers are set to match. Faz's advice on repeating the days is clear: beginners progress faster doing the same exercises twice a week. Swap in alternatives for the second half of the week only if you can't recover from repeating them. When that time comes, legs usually need it first.
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 Upper/Lower — every set, every session
Week 14 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Week 24 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Week 34 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Week 44 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Week 54 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Week 64 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Week 74 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Week 84 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Week 94 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Week 104 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Week 114 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Week 124 sessions
Upper 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Upper 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×4–6 | 3:00 |
| Lat Pulldown (Cable) | 2×4–6 | 3:00 |
| Seated Overhead Press (Barbell) | 2×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×4–6 | 3:00 |
| Lateral Raise (Cable) | 2×8–12 | 2:00 |
| Bicep Curl (Dumbbell) | 2×8–12 | 2:00 |
| Triceps Pushdown | 2×8–12 | 2:00 |
Lower 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4–6 | 3:00 |
| Straight Leg Deadlift | 2×4–6 | 3:00 |
| Leg Extension (Machine) | 2×8–12 | 2:00 |
| Seated Leg Curl (Machine) | 2×8–12 | 2:00 |
| Standing Calf Raise (Dumbbell) | 3×12–15 | 2:00 |
| Cable Crunch | 3×12–15 | 2:00 |
Fazlifts Beginner Upper/Lower — common questions
Can I change the exercises on the second upper and lower day?
You can, but Faz recommends against it while you can still recover. He says the user will make progress faster by repeating the same exercises twice a week, and that legs are usually the first area to need alternates.
Should I train to failure?
Train as hard as you reasonably can, and go to failure when it is safe to. Avoid failing on lifts where a missed rep could injure you, such as the squat.
How many sets are there?
Two working sets on most lifts and three on calf raises and cable crunches. This is the beginner version of the routine.
How long does a session take?
About 40–55 minutes on average, with 3-minute rests on the compounds and 2 minutes on everything else.
Is there an app that runs Fazlifts Beginner Upper/Lower for you?
Yes. Durata runs Fazlifts Beginner Upper/Lower as written, free: the 4-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 Upper/Lower — Faz, youtube.com/@Fazlifts
With permission from Fazlifts, who gave Durata permission to carry this program.
Run Fazlifts Beginner Upper/Lower in Durata
Automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
