Free program overview — full interactive version lives in the WorkoutsLab app.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| C h e s t | |||
| dumbbell flat bench press | 3 | 6 to 12 | — |
| incline bench press (barbell) | 3 | 6 to 10 | — |
| dips | 3 | 6 to 10 | — |
| S h o u l d e r s | |||
| upright rows | 3 | 8 to 10 | — |
| dumbbell shoulder press | 3 | 8 to 10 | — |
| dumbbell shrugs | 3 | 8 to 10 | — |
| T r i c e p s | |||
| overhead tricep extensions | 3 | 6 to 10 | — |
| tricep rope pushdowns | 3 | 8 to 10 | — |
| A b s | |||
| 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.
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
Run the full 2-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