Program Library

All 40 WorkoutsLab training programs. Open any program for its week split, a complete sample training day, and the full exercise lineup — free.

·Bodybuilding (22)

• MB.01 · Drop Sets + EMOM Density — advanced, 3 days, 15 exercises
• 4-day/week Muscle Building Workout (MB.02) — beginner, 2 days, 24 exercises
• 4-day/week Muscle Building Workout (MB.03) — beginner, 2 days, 11 exercises
• 4-day/week Muscle Building Workout (MB.04) — beginner, 2 days, 19 exercises
• 4-day/week Muscle Building Workout (MB.05) — beginner, 2 days, 19 exercises
• 4-day/week Muscle Building Workout (MB.06) — beginner, 2 days, 11 exercises
• 4-day/week Muscle Building Workout (MB.07) — beginner, 2 days, 14 exercises
• 6-day/week Muscle Building Workout (MB.08) — beginner, 2 days, 11 exercises
• 4-day/week Muscle Building Workout (MB.10) — beginner, 4 days, 24 exercises
• 4-day/week Muscle Building Workout (MB.11) — intermediate, 4 days, 25 exercises
• 4-day Muscle Building Workout (MB.13) — intermediate, 2 days, 12 exercises
• 4 day/week Mass Building Workout (MB.14) — intermediate, 4 days, 22 exercises
• 4-day/week Muscle Building Workout (MB.18) — intermediate, 4 days, 25 exercises
• 5-day/week Muscle Building Workout (MB.16) — intermediate, 5 days, 37 exercises
• 6-day/week Muscle Building Workout (MB-17) — intermediate, 2 days, 18 exercises
• 3-Day/Week Muscle Building Workout (MB.20) — advanced, 2 days, 23 exercises
• 4-day/week Muscle Building Workout (MB.21) — advanced, 4 days, 21 exercises
• 4-day/week Muscle Building Workout — advanced, 4 days, 22 exercises
• 4-day/week Powerlifting Workout (PL.21) — advanced, 4 days, 24 exercises
• 5-day/week Muscle Building Workout (MN.28) — advanced, 4 days, 24 exercises
• 5-day/week Muscle Building Workout (MB.29) — advanced, 5 days, 29 exercises
• HT.08 · Wave Loading + AMRAP Cap — intermediate, 5 days, 30 exercises

·Strength (9)

• 3-day/week Circuit Training Workout (CT-11) — beginner, 1 days, 9 exercises
• 4-day HIT (High Intensity Training) Workout - HIT-20 — beginner, 4 days, 12 exercises
• 4-day/week Strength Training Program with Special Focus on Eccentric Motions (ST.02) — beginner, 2 days, 13 exercises
• 4-day/week Upper/Lower Body Split Strength Training Workout (ST.10) — beginner, 4 days, 23 exercises
• 3-day/week Circuit Training Workout (CT.10) — beginner, 1 days, 9 exercises
• 4-day Strength Training Workout (ST.20) — beginner, 4 days, 14 exercises
• PO.21 · Rest-Pause + Standard Rest — advanced, 2 days, 10 exercises
• SP.23 · Rest-Pause + AMRAP Cap — advanced, 4 days, 24 exercises
• Super-Cluster Intensity Protocol (ST.12) — advanced, 4 days, 20 exercises

·Powerlifting (2)

• PL.17 · Drop Sets + EMOM Density — advanced, 2 days, 10 exercises
• SB.12 · Pyramid + EMOM Density — intermediate, 6 days, 36 exercises

·Fitness (2)

• AV.03 · Straight Sets + AMRAP Cap — beginner, 6 days, 36 exercises
• EX.05 · Straight Sets + Constant Tension — beginner, 4 days, 20 exercises

·Fatloss (1)

• HM.25 · Rest-Pause + Constant Tension — advanced, 3 days, 18 exercises

·Mobility (1)

• JH.14 · Pyramid + Short Rest — intermediate, 6 days, 24 exercises

·Home (2)

• ME.06 · Wave Loading + Standard Rest — intermediate, 3 days, 18 exercises
• BW.10 · Wave Loading + Constant Tension — intermediate, 2 days, 10 exercises

·Custom (1)

• PR.19 · Drop Sets + Short Rest — advanced, 3 days, 18 exercises