4-day/week Muscle Building Workout (MB.06)

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

1.The week

• MONDAY and THURSDAY - Chest, Shoulders, Triceps & Abs — 5 exercises (C h e s t · S h o u l d e r s · T r i c e p s)
• TUESDAY and FRIDAY - Legs, Back, Biceps & Abs — 6 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
dumbbell (flat) bench press	3	6 to 12	—
incline bench press	3	6 to 10	—
dips	4	6 to 10	—
S h o u l d e r s
upright rows	3	8 to 10	—
T r i c e p s
dumbbell overhead tricep extension	3	6 to 10	—

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 & Abs

• leg press
• leg extensions
• hamstring leg curls
• bent-over one-arm dumbbell row
• seated dumbbell bicep curls
• raised leg crunches