Maximum Confusion Growth

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Week 1
3 Sets by 2-3 Reps (Workout 1)
3 Sets by 10-12 Reps (Workout 2)
3 Sets by 6-8 Reps (Workout 3)
3 Sets by 15-20 Reps (Workout 4)

Week 2
3 Sets by 10-12 Reps (Workout 1)
3 Sets by 6-8 Reps (Workout 2)
3 Sets by 15-20 Reps (Workout 3)
3 Sets by 2-3 Reps (Workout 4)

Week 3
3 Sets by 6-8 Reps (Workout 1)
3 Sets by 15-20 Reps (Workout 2)
3 Sets by 2-3 Reps (Workout 3)
3 Sets by 10-12 Reps (Workout 4)

Week 4
3 Sets by 15-20 Reps (Workout 1)
3 Sets by 2-3 Reps (Workout 2)
3 Sets by 10-12 Reps (Workout 3)
3 Sets by 6-8 Reps (Workout 4)

Split is
Monday/Thursday
Chest Back Shoulders

Friday/Saturday
Legs Biceps Triceps

Wednesday's and weekends are rest days

Calves, Forearms and abs you can add in optionally if you please.

on a side note you can switch the days you train what muscle groups as long as you train them TWICE a week within a 48-72hr break in between.

Cardio I would recommend after you're workouts, I personally prefer H.I.I.T cardio for 15-20min with a 1:1 Jog to Sprint Ratio. Jog to Sprint Ratio, 1:1 ex: jog for 30sec Sprint for 30 sec.

Supersets are also optional, however the main goal is, solid form, 30 second to 90second rest periods, and CONSISTENCY and let's not forget about diet most importantly to make this program work for you!

Chest Back Shoulders (Higher Rep Days) 7 exercises, 44 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s

Chest Back Shoulders (Lower Rep Days) 7 exercises, 45 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Reverse Bench Press (Wide Grip)	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Legs Biceps Triceps (Higher Rep Days) 7 exercises, 45 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s

Legs Biceps Triceps (Lower Rep Days) 7 exercises, 47 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Clean Deadlift	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s