What is Nulife Fitness Schedule?
Nulife Fitness is a results-driven fitness program that allows you to work out at home. There are over 100 workouts in the program and for this article we will go over our “Fitness Schedule”.
The Nulife Fitness Schedule consists of 3 training days per week: Mondays, Wednesdays, and Fridays. The schedule works by alternating between power (heavy), pump (light), and performance (medium) days. There are three more days that can be used as light cardio rest or active recovery to prevent injury and soreness. The science behind it is sound: your body needs time to recover before it can fully exert the effort needed for heavier exercises the following day.
Uses:
The Nulife Fitness Schedule is a 3-day a week workout program designed to transform your body in as little as 12 weeks. The articles written on the Fitness Schedule are based on REAL RESULTS of real people who have used the program.
Benefits:
* The schedule focuses on compound movements and drills to build strength, muscle, and burn fat!
* Less volume means less time wasted doing unnecessary sets and exercises. Rest periods between sets were built into the schedule to avoid unnecessary soreness.
Notable Exercises:
The purpose of this program is to build up a solid fitness foundation. It is not designed to be an end all program that will magically get you ripped with 50 reps of anything. While heavy weight and high volume is a necessity if you want to get big, this program will serve as a practical alternative for those who lack the time or money that comes with other programs.
Focus of the program:
The program focuses on compound movements and core movements. There are many articles written about how these exercises are superior to isolation and machine movements. The idea is that you build a base to build upon in the future.
Example Workouts:
Workout A: Week 3, Day 3 – Performance Day
Exercise Sets Reps Rest Flat Bench Press 4 8 1 min Yates Row (machine) 4 8 1 min T-Bar Row (machine) 4 8 1 min Leg Press 4 12 1 min Nulift Reverse Hyper Extension (machine) 3 12 2 min Cable Crunch (cable machine) 3 20 0.5 min Leg Curl (cable machine) 3 20 0.5 min Seated Calf Raise (machine) 3 30 0.5 min
Workout B: Week 1, Day 1 – Power Day
Exercise Sets Reps Rest Flat Bench Press 4 12 2 min Yates Row (machine) 4 12 2 min T-Bar Row (machine) 4 10 2 min Leg Press 3 10 3 min Nulift Reverse Hyper Extension (machine) 3 15 1.5 min Cable Crunch (cable machine) 3 25 0.75 min Leg Curl (cable machine) 3 25 0.75 min Seated Calf Raise (machine) 3 35 0.75 min
Workout B: Week 1, Day 2 – Power Day
Exercise Sets Reps Rest Flat Bench Press 4 12 3 min Yates Row (machine) 4 12 3 min T-Bar Row (machine) 4 10 3 min Leg Press 3 10 5 min Nulift Reverse Hyper Extension (machine) 3 15 2.25 min Cable Crunch (cable machine) 3 25 1.5 min Leg Curl (cable machine) 3 25 1.5 min Seated Calf Raise (machine) 3 35 1.
Advantages:
* Less volume means less time wasted doing unnecessary sets and exercises. Rest periods between sets were built into the schedule to avoid unnecessary soreness.
* A solid foundation of strength is necessary before trying to add more intensity or volume into your program (explained in the articles). First, you need to know how many reps you can do when using all your available muscle. Then it’s just a matter of adding more weight from there in small steps.
* The schedule focuses on compound movements and core movements, not isolation exercises. If you like to lift free weights because you think it’s better for your body, then keep doing what you’re doing. However, if you are constantly sore and weak due to fatigue, then this program is for you.
* The program focuses on heavy weights. Because of this, deloading after each workout is not necessary. When your goal is to build a solid future base of strength and mass, rest periods between sets are not needed to allow your body to recover. You can keep going as strong as you want without wasting time trying to force-yourself through those last couple sets.
Disadvantages:
* The schedule is pretty much designed for those who lack time due to family, career, and other life obligations. For those who have all the free time in the world, there are other programs that can get you where you want to be.
* While heavy weight and high volume is a necessity if you want to get big, this program will not magically get you ripped with 50 reps of anything. If your goal is bodybuilding, then this schedule will probably not help much (if at all). This program focuses on strength and muscle…not size.
