Program Description
During the training period, there are two phases in two-week cycles. First comes a full-body split, divided into A and B workouts. These workouts are done with a barbell whenever possible. After that, the training focuses specifically on the chest, back, and legs. In the next round, the A and B workouts are done using machines and dumbbells. Finally, the targeted chest, back and legs workout is repeated.
Program Overview
- LevelBeginner, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedSep 25, 2025 08:16
- Last EditedOct 12, 2025 12:06
Summary
Transform your strength training routine with the **Gym Bro Habits** program, a comprehensive 8-week journey designed for those who want to build muscle and enhance their lifting technique. Committing just three days a week, you'll tackle a variety of barbell and machine exercises, including Deadlifts, Squats, and Bench Presses, all structured to maximize your gains. Each workout emphasizes progressive overload, ensuring you challenge your muscles effectively while honing essential gym habits. Get ready to elevate your fitness game and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Lats
9.9%
Quadriceps
9.8%
Triceps
8.7%
Glutes
8.2%
Hamstrings
7.3%
Front Delts
7%
Chest
6.7%
Middle Delts
5.4%
Rear Delts
5.1%
Abs
4.7%
Lower Back
4.1%
Biceps
4%
Forearms
3.8%
Adductors
1.5%
Abductors
0.4%
