The Gym Bro Program includes a fully interactive, fully customisable Excel spreadsheet built around a structured 12-week hypertrophy and strength routine, with an emphasis on upper-body growth while maintaining solid lower-body development. The layout provides clear weekly progression, allowing you to easily adjust weights, sets, and reps as you build size and strength across every major muscle group. You’ll find dedicated sections to log your lifts, track improvements, and add personal notes each session, helping you stay consistent and focused throughout the plan. Designed for repeatability and straightforward progression, this spreadsheet gives you a simple, effective framework for continual muscle and strength gains without the guesswork.

The Workout Handbook is your all-in-one training companion: a fully packed PDF that brings together all of our knowledge in one place. Inside, you’ll find clear tips and tricks for every exercise featured across our programs, general lifting cues to improve form and confidence, and practical guidance on weight loss, including effective cardio strategies. It also covers straightforward nutrition advice, common questions lifters face, and a full FAQ section dedicated to helping you get the most out of any program you follow. Easy to read, convenient to reference, and designed to support you from your first session to your final week, this handbook is the ultimate resource for anyone serious about improving their training.

The PDF version of the Gymbro Program is fully interactive, downloadable, and optimised for easy use on your phone, making it perfect for on-the-go training. It includes tappable sections, editable fields, and space to input your own notes, weights, and reps directly from your device. Designed as a streamlined companion to the Excel sheet, the PDF offers quick access to your sessions, clear guidance during workouts, and a convenient, mobile-friendly layout you can use anywhere!

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