10 – Growing Painz

Ideal for: Anyone looking for a comprehensive split designed for off-season growth, nice and balanced all around.

Notes: With a couple of noteworthy exceptions, we don’t get too fancy in Growing Painz, which focuses on the bread and butter rep ranges for growth and longer rest periods to perform at your best.

  • Chest Painz (The Good Kind)
  • Quad Killer
  • Right To Bare Arms
  • Shoulders
  • Posterior Chain
  • Back Buster



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