3 day recovery U/L

**3 Day Recovery U/L** is an 8-week program designed to rejuvenate your body while maintaining strength and mobility. This program features three weekly sessions, focusing on upper/lower body splits that emphasize recovery through controlled movements and moderate intensity. Expect a mix of compound lifts like squats and deadlifts, alongside isolation exercises for targeted muscle engagement. Each workout is crafted to optimize recovery while ensuring you stay active and engaged, making it perfect for lifters looking to enhance their performance and prevent burnout. Get ready to elevate your training and feel revitalized!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Standing Calf Raise

Wood Chop

Wednesday - lower

Bench Press (Barbell)

Pull-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Pallof Press

Monday - upper

Speed Deadlift

Military Press (Barbell)

Seated Row (Cable)

Walking Lunge (Dumbbell)

Rear Delt Fly (Cable)

Hanging Leg Raise

Friday - full body

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