Maximum Performance

This program is designed for strength , size and conditioning.You can add 5-10lbs to your lifts per cycle.Every cycle is 4 week and you have to add more weight to next cycle.It is easy to understand and useful for beginners and intermediate athletes also professionals.This program is designed by Mustafa Şengül

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Barbell)

Pec Fly (Dumbbell)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Push day

Deadlift (Barbell)

Barbell Row

Seated Row (Cable)

Pull-Up (Bodyweight)

Rear Delt Fly (Dumbbell)

Hyperextension

Lying Leg Curl

Pull day

Overhead Press (Barbell)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Wrist Curls

Shoulder and Arm

Squat (Barbell)

Leg Extension

Leg Curl

Hack Squat

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Calf Raise (Leg Press)

Standing Calf Raise

Leg day

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