23 – Grow the Eff Up

Ideal for: Anyone who loves a simple, no frills, old school approach to training.

Notes: Grow the Eff Up is a plan designed SPECIFICALLY for off-season growth. The changes in training between off-season and cutting time should be subtle, but this program sets the tone with basic, compound movements and a good mix of volume.

• Back – Down With the Thickness
• Legs – Just Kill Me Already Plz
• Chest – Compound Focus
• Shoulders – Boulder Day
• Arms – Finally