This is an 8-10 week training program that is high intensity & will bring you what you are looking for with strength & stamina which will help with those gains. This is Progressive Overload Training so I have supplied 2 links below to help better understand the concept of this style training. It’s crucial to include your “warm up” sets as those will help get in more overall volume. - Control your reps and rep speed. - Use full range of motion - Push yourself, don’t remain mediocre If you do the work, you will see the changes you desire. Don’t forget nutrition though, my nutrition plans are available to you for 25% off. (Scroll down to the bottom to get your custom nutrition plan) What is Progressive Overload. I’ll explain below. https://youtu.be/3fKRz-VSmS4?feature=shared How should you do your Warm up sets. https://youtu.be/5-y-pgFJr7g?si=rrzkXdV-i3XKx0k4 Custom Nutrition Plan http://fitnesspoynters.com/?page_id=122