Not For The Week! Or NFTW is a program designed to you help gain quality muscle mass. NFTW is for the person who wants abs all year around, while building muscle. This program also contains a sample nutrition plan, grocery list for eating clean and big on a budget, and some supplement suggestions to take your physique to the next level!
You'll notice that the rep ranges give you a certain number to reach (ex. 12-15). Your challenge is to use a weight that challenges you to reach the lower number and hitting the higher number is over achieving. We want to over achieve for everything, but it must be a challenge. Focus on increasing weight load for gradual muscle gains. Pay close attention to rest periods, it is important to keep the workout flowing and heart rate high to promote fat burn. You will notice on the last sets on certain days the sets will be high, reps will be high and rest period will be low, this is strategically structured for building strength and maximizing gains.