T Nation

Program Queries Help


im 21 years old, played sport throughout my life and am athletically quite fit. turning my plans more towards getting bigger and stronger and a really good physique now.


weight - 80 kg (180 lbs)
bench press - 115 kg (253) rep max
squat - 150 kg (330 lbs)
body fat estimated at 15% ish

my weight target is 190kg but with a bodyfat of 7%

i have attached images of myself now and what i would like to look like at the end of the year.

can anyone suggest or have to hand suitable programs to enable me to reach these goals as i am confused with all the conflicting information about exercises, reps and sets on the net. i dont know what exercises i need to be doing to develop the right shape and what reps and sets are the best for my targets





upperbody aim

quad aim