Max out performance,strength/hypertrophy/Endurance

This workout plan is perfect for people who wanna gain muscle, build strength and improve athletic performance all at the same time, the results will show only with good recovery for which you need, 8 hours of daily sleep, 0.8-1g of protein per pound of body weight, deload weeks if needed and electrolyre balance, this plan is not suitable for cutting phases as a deficit decreases recovery rate, for the duration of this program, eat in a 200-300 surplus, if experiencing cramps or lesser mind muscle connections then have a electrolyte drink or high magnesium and potassium foods, for the best pumps eat a moderately light pre workout meal so you don't feel sluggish, 1 hour before working out and 2-3 bananas or dates 20 minutes before workout for fast digesting carbs and energy. The thumbnail of the programme shows the progress i made in 3 months with this workout as a complete beginner and 0 experience.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Paused)

Barbell Row

Upright Row (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Kickback

Tricep Extension (Barbell)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Decline Bench Press (Barbell)

Pec Fly (Dumbbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Squat (Paused)

Reverse Lunge (Barbell)

Stair Climb

Standing Calf Raise

Cardio

Deadlift (Deficit)

Single Arm Farmer Carry

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Overhead Press (Dumbbell)

Overhead Press (Barbell)

Push Press (Barbell)

Bicep Curl (Barbell)

Shrug (Barbell)

Squat (Barbell)

Front Squat (Paused)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Decline Crunch

Lying Leg Raise

Light Jog

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