MB.01 · Drop Sets + EMOM Density

Free program overview — full interactive version lives in the WorkoutsLab app.

1.The week

• Day 1 — Push — Chest & Arms — 5 exercises (Giant Set · Complex — EMOM Density)
• Day 2 — Pull — Back & Biceps — 5 exercises (Giant Set · Complex — EMOM Density)
• Day 3 — Legs & Delts — 5 exercises (Giant Set · Complex — EMOM Density)

2.Sample training day

Exercise	Sets	Reps	Rest
Giant Set · Complex — EMOM Density
Romanian Deadlift	3 + drop	6-8 + drop	EMOM
Overhead Press	3 + drop	6-8 + drop	EMOM
Lat Pulldown	3 + drop	8-10 + drop	EMOM
Barbell Hip Thrust	3 + drop	8-10 + drop	EMOM
Chest-Supported Row	3 + drop	8-10 + drop	EMOM

Sample: Day 1 — Push — Chest & Arms — one of 3 training days. The app runs the full week with checkoffs, rest timers, and logging.

3.The rest of the week — full exercise lineup

Every movement in the program, day by day. Exact sets, reps, rest periods, and progression live in the app.

Day 2 — Pull — Back & Biceps

• Seated Cable Row
• Leg Press
• Romanian Deadlift
• Overhead Press
• Lat Pulldown

Day 3 — Legs & Delts

• Lateral Raise
• Incline Dumbbell Press
• Seated Cable Row
• Leg Press
• Romanian Deadlift