4-day/week Muscle Building Workout (MB.03)

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

1.The week

• MONDAY and THURSDAY - Chest, Back, Biceps & Abs — 5 exercises (C h e s t · B a c k · B i c e p s · A b s)
• TUESDAY and FRIDAY - Legs, Shoulders & Triceps — 6 exercises (L e g s · S h o u l d e r s · T r i c e p s)

2.Sample training day

Exercise	Sets	Reps	Rest
C h e s t
incline barbell press	4	8 to 10	—
flat bench dumbbell flyes	4	10 to 12	—
B a c k
(assisted) chin ups	4	10 to 12	—
B i c e p s
scott bench curls	4	10 to 12	—
A b s
ab crunches	4	until failure	—

Sample: MONDAY and THURSDAY - Chest, Back, Biceps & 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, Shoulders & Triceps

• leg press
• leg extensions
• seated calf raises
• dumbbell side raises
• triceps cable pushdowns
• concentration curls