This is a full-body workout designed to gain strength and hypertrophy (muscle mass). The programme has been designed to work all major muscle groups each week with emphasis on low-rep compound lifts for strength and targeted higher-rep accessory lifts for hypertrophy. The first exercises each day are compound exercises with 6 sets of 5 reps for strength development. The first set should be around 80% of your 5 remaining working sets. Core is also worked differently in all three sessions for great abs. Work hard and get that fitness model physique you have always wanted. Sleep and Nutrition: As with all training, proper sleep and nutrition is needed to maximise gains. Eat clean unprocessed foods with lots of organic protein and plenty of fresh vegetables. Cut out sugary snacks, and get to bed early to see you maximise your results. Make sure to take rest days between each workout to ensure full recovery. Suppliments: * Whey Protein - Ensure daily protein intake is 1g per lb bodyweight Pre Workout: * Citrulline Malate - lower fatigue and reduced muscle soreness. Removes waste amonia from the body. Enhances ATP. Guards against fatigue and dementia * Beta Alanine - Amino acid to raise carnosine levels for strength and endurance. Buffers body pH. Works well with creatine * Creatine - Anabolic activator. Forms Adenosine Triphosphate (ATP) for explosive muscle contractions. Post Workout: * Whey Protein * HBCD (Cluster Dextrin) - Fast acting carbohydrate. Restores muscle glycogen quickly for repair and rebuilding muscle tissue * L-Glutamine - Glutamine is an ?-amino acid that is used in the biosynthesis of proteins * Leucine - Essential amino acid for muscle growth. Anabolic and metabolises directly in muscle. Works best together with carbs & protein Macronutrients (daily) * Good quality multi-vitamin * Vitamin D * Omega 3, 6, 9 fish oil ZMA for better sleep (optional) Enda Madden 2021