FazliftsIdeal for those wanting full-body hypertrophy, with integrated strength work and structured recovery
This program was designed by Fazlifts to resurrect the “forgotten art” of full-body training using an HLM (Heavy/Light/Medium) weekly structure. It aims at hypertrophy first, strength second, for novice-intermediate lifters in a full-gym environment. The idea is that each workout day has a distinct flavour: heavy day focuses on high load, neuromuscular work; light day on joint-friendly, high-rep pump and recovery; medium day on classic bodybuilding rep ranges (8-12) using compound yet slightly more accessible variations. Because you’re training full body rather than splitting muscle groups, fatigue management and progression are central. The program uses a simple double progression scheme—first increase reps, then increase weight—so that steady gains can be made within the 12-week structure.
Program Roadmap
This routine runs for 12 weeks at a pace of 3 full-body workouts per week, each designated as either Heavy, Light or Medium day.
- Heavy Day: low reps (e.g. 3-6), long rest (2-4 min), barbell-based big compound lifts to move large loads and stimulate strength.
- Light Day: high reps (12-15+), short rest (45-90 sec), joint-friendly isolation or single-joint exercises that prioritise pump and recovery.
- Medium Day: moderate reps (8-12), moderate rest, focus on hypertrophy using compounds plus variation (machines, dumbbells) to relieve tendon stress. Because it’s full-body each workout, you will still hit major lifts (squat, bench, deadlift) but with varying load and volume across the week. It uses a double progression scheme: once you max out reps for your set range, you increase weight and reset reps. A typical session lasts about 60 minutes. Recovery, nutrition and sleep are emphasised to support the full-body frequency and volume.
Chest
Back
Shoulders
Legs
Arms
AbsChestShouldersLegsArmsAbsChestBackShouldersLegsArmsAbsHere are tips to maximise your progress: First, understand the purpose of each day—Heavy for strength, Light for recovery/pump, Medium for hypertrophy. Second, begin each session with your primary compound lifts and prioritise technique—because you’re training full-body, fatigue accumulates fast. Third, commit to the double progression scheme: once you hit the upper rep limit consistently, increase weight and reset the rep count. Fourth, manage recovery aggressively—training full body three times a week demands sufficient sleep, proper protein intake, mobility work and stress control. Fifth, match exercises/rest/reps to the day’s theme: Heavy = barbell compounds + long rests; Light = high reps + short rest + isolation; Medium = hybrids with machines/dumbbells + moderate reps/rest. Sixth, listen to your body—since full-body frequency impacts everything, a joint issue or muscle fatigue can derail the whole program if ignored. Finally, plan for a deload or program transition when fatigue
Fazlifts is a veteran strength coach and former competitor in powerlifting, strongman, and bodybuilding who now builds meticulously structured full-body hypertrophy systems, blending heavy/moderate/light day cycling with high-quality teaching to help lifters of all levels progress smarter and stronger.
