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



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