Free Upper-Lower-Full Body Workout Program, 3 Days/Week

A 5-week, 3 days per week, Upper-Lower-Full Body (ULF) workout program designed for athletes of all training goals and experiences. Whether it is to build muscle efficiently, achieve strength gains, or acquire better body fitness, we offer a customized program with recommendations and guidelines on training volume and intensity, while including elements of progressive overload, deload phases, and evidence-based exercise selection. Also includes structured workout tracking and movement alternatives for all equipment setups.