This 12-week, three-phase strength and conditioning program is designed to build full-body strength and cardiovascular endurance through barbell-based strength training and progressive running protocols. The program follows scientific periodization principles, ensuring steady, structured progression in both strength and endurance while minimizing injury risk and optimizing performance. Program Structure Phase 1 (Foundation & Adaptation - Weeks 1-4) • Focus on building movement proficiency in barbell lifts. • Moderate intensity, higher volume to establish strength endurance. • Running: Base-building with aerobic conditioning and controlled progressions. Phase 2 (Strength & Speed - Weeks 5-8) • Progressive overload applied to main lifts, increasing strength output. • Running includes interval work and acceleration drills to enhance speed and efficiency. Phase 3 (Max Strength & Performance - Weeks 9-12) • Intensity peaks in barbell lifts with lower reps and higher weights. • Running incorporates higher-intensity sprints and tempo runs for maximal endurance gains. • Deload week before final testing to ensure optimal performance. Key Features • 5-Rep Max (5RM) Testing in key lifts at the beginning and end of the program to measure strength improvements. • Periodized running plan to systematically improve aerobic and anaerobic capacity. • Progressive overload in strength work, using barbell lifts like squat, deadlift, press, and pull variations. • Balance of intensity and recovery, ensuring sustainable progress and reduced injury risk. This program is ideal for athletes and individuals looking to enhance their overall strength, endurance, and performance through a structured, scientifically backed approach.