Program Description
I intended to have 2 upper-body, 2 lower-body, and 2 abs exercises every day. Also, the exercises are designed in a way that balances the use of the barbell and the cable machine at the gym, so that if one of them is unavailable, we can still do our workout. When arranging the exercises, I kept in mind to spread out the ones that require holding dumbbells, since the forearms might get too tired from holding so many.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 15, 2025 07:05
- Last EditedAug 22, 2025 03:18
Summary
Unleash your inner strength with the Mahya Badass program, a powerful 8-week journey designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a dynamic mix of compound and isolation exercises that target major muscle groups, including glutes, back, and core. Each session is crafted to push your limits, ensuring you build strength and endurance while honing your technique. Get ready to transform your physique and boost your confidence with every rep!
Muscle Engagement
Front
Back
MuscleSet
Abs
20.4%
Glutes
15.3%
Upper Back
10.9%
Quadriceps
10.2%
Hamstrings
7.3%
Biceps
6.6%
Lats
6.6%
Triceps
5.8%
Chest
3.6%
Front Delts
3.6%
Rear Delts
2.9%
Middle Delts
2.9%
Adductors
1.5%
Forearms
1.5%
Lower Back
0.7%
