KeyLifts

The Ferret Barbarian v2

Strength and Muscle

12 weeks / 4 days per week

An adapted version of Fazlifts Barbarian upper lower to suit my needs. I've been running the first version for 12 weeks and found great progress. This is a modyfied version with some variation, and a different rep scheme. Double progression is the way to go. https://fazlifts.co.uk/products/the-barbarian-upper-lower-for-hypertrophy?srsltid=AfmBOoqVyJJAV3HG3as1Csna7kGadI3k7iwqej_yt8KSe6YTcm-_appy Have fun!!!

Reviews

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Week 1

Day 1

Belt Squat

Assistance
3 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

Week 2

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

Week 3

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

Week 4

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

Week 5

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

Week 6

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

Week 7

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

Week 8

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

Week 9

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

Week 10

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

Week 11

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

Week 12

Day 1

Belt Squat

Assistance
2 x 5 reps

Romanian Deadlift (Barbell)

Assistance
3 x 5 reps

Bulgarian Split Squat

Assistance
2 x 10 reps

Seated • Leg Curl

Assistance
2 x 10 reps

Day 2

Bench Press

Assistance
3 x 4 reps

Parallel Grip • Chin-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Bent Over • Row

Assistance
2 x 8 reps

Lateral • Raise

Assistance
3 x 12 reps

Preacher Curl

Assistance
3 x 10 reps

Seated • Overhead • Triceps Extension

Assistance
3 x 10 reps

Day 3

45 Degree Leg Press

Assistance
3 x 4 reps

Romanian Deadlift (Barbell)

Assistance
3 x 4 reps

Leg Extension

Assistance
2 x 10 reps

Lying • Leg Curl

Assistance
2 x 10 reps

Day 4

Bench Press

Assistance
3 x 4 reps

Pull-up

Assistance
3 x 5 reps

Incline • Bench Press

Assistance
2 x 10 reps

Seated • Row

Assistance
3 x 4 reps

Wide Grip Upright Row

Assistance
3 x 10 reps

Incline • Curl

Assistance
3 x 10 reps

Dips

Assistance
3 x 10 reps

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