Free program overview — full interactive version lives in the WorkoutsLab app.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Exercise Circuit | |||
| leg press | 1 | 15 | — |
| narrow-grip machine pullups | 1 | 12 | — |
| dumbbell bench flys | 1 | 12 | — |
| abdominal crunches | 1 | 12 | — |
| dumbbell curls | 1 | 12 | — |
| bike or treadmill | — | 2 minutes | — |
| machine tricep dips | 1 | 12 | — |
| step ups | 1 | 20 | — |
| barbell upright rows | 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