Free program overview — full interactive version lives in the WorkoutsLab app.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Exercise Circuit | |||
| walking lunges | 1 | 15 steps/leg | — |
| wide-grip lat pulldown | 1 | 12 | — |
| machine bench press | 1 | 12 | — |
| incline reverse crunches | 1 | 12 | — |
| barbell bicep curl | 1 | 12 | — |
| jump rope | 1 | 2 minutes | — |
| cable tricep pushdowns | 1 | 12 | — |
| standing calf machine raise | 1 | 12 | — |
| seated dumbbell shoulder raise | 1 | 12 | — |
Sample: MONDAYS, WEDNESDAYS & FRIDAYS — one of 1 training days. The app runs the full week with checkoffs, rest timers, and logging.
Run the full 1-day program in the app — every day with set checkoffs, rest timers, progression tracking, and the training log.
WorkoutsLab is a $5/mo training app that installs from your browser — no app store needed.
Get WorkoutsLab — $5/mo