• It’s a 6-week program, and you’ll be training 5 days per week, with a mix of full-body and split workouts.
• Frequency is the name of the game. You’ll be squatting and deadlifting twice a week (each), and benching three times per week.
• It’s built around the competition lifts (bench press, squat, and deadlift) and close variations thereof.
• There’s lots of room for customization here, especially when it comes to assistance exercises, and it can easily be used with nothing more than a well-equipped home gym.
• It’s geared at powerlifting– not bodybuilding – and it’s best suited for advanced lifters, or intermediates who are right on the cusp of moving to the next level.
• I really suggest you follow the program exactly as written and not make any changes until you’ve run through the whole thing at least once.

Again, I want to be really clear: this is one example of a program that you could design yourself using the full Unf*ck Your Program course. It’s not meant to be the “perfect” offseason program — that doesn’t exist! But I think this program will work for many lifters for a cycle, or two, or even three, and more importantly, I hope it demonstrates just how powerful UYP can be when applied