My height is 1.82m and my weight is 67kg (147lb)

Stats:

• Deadlift: 2x 85kg (187lb)
• Squat: 4X 70kg (154lb)
• Bench press: 4x 60kg (132lb)
• Bent over row: 4x 60kg (132lb) (not sure about this one, just a guess)
• Overhead press: 5x 40kg (88lb)

I feel like i miss alot of gains and i am trying to eat around 3000kcal. (i almost never get this amount at the end of the day and i am going to stick to this amount from now on)

What prgram is the best for me and how can i optimise my gains? i want to get some endurance aswell.

Thanks!

I have been working out for like a year and i only gained 4kg in weight..

Well one thing might be that you're not getting enough food, that could be one problem.. if you aren't seeing weight gain, chances are that you're not eating enough food. A guy your height, and only 18 years old, you probably could do with more than 3000 calories to gain muscle.

 

If you're up for a definitely suggest hitting Cheat & Recover. That will easily give you endurance because you are basically doing a drop set for each set. And it will help you overload to get stronger too. If you have been training for a year already and know your way around the gym pretty well, then you can jump straight into MONTH 1! https://muscularstrength.com/cheat-and-recover

 

Make sure you get that @mealplan sorted too!

Thanks for the quick answer!

I think that if i eat more then 3000kcal i will gain to much fat, which isnt good for me in the summer. I will try the program and i will let you know how it goes!