4-day/week Muscle Building Workout (MB.02)

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

1.The week

• MONDAY and THURSDAY - Chest, Shoulders, Triceps & Abs — 11 exercises (C h e s t · S h o u l d e r s · T r i c e p s · A b s)
• TUESDAY and FRIDAY - Legs, Back & Biceps — 13 exercises (L e g s · B a c k · B i c e p s · A b s)

2.Sample training day

Exercise	Sets	Reps	Rest
C h e s t
flat bench press	4	8 to 12	—
dumbbell incline bench press	4	6 to 10	—
chest dips	4	6 to 10	—
S h o u l d e r s
upright rows	4	8 to 10	—
front shoulder press	4	8 to 10	—
dumbbell shrugs	4	8 to 10	—
T r i c e p s
triceps (cable) pushdown	4	6 to 10	—
overhead tricep extensions	4	8 to 10	—
tricep bench dips	4	8 to 10	—
A b s
crunches	4	until failure	—
cable crunches	4	until failure	—

Sample: MONDAY and THURSDAY - Chest, Shoulders, Triceps & Abs — one of 2 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.

TUESDAY and FRIDAY - Legs, Back & Biceps

• squat
• leg extensions
• leg press
• hamstring leg curls
• seated calf raise
• one arm cable row
• seated wide grip row
• close grip pullups
• bicep curls
• preacher curls (machine)
• concentration curls
• oblique crunches
• roman chair leg lifts