6-day/week Muscle Building Workout (MB.08)

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

1.The week

• MONDAYS, WEDNESDAYS & FRIDAYS - Chest, Shoulders & Triceps — 5 exercises (C h e s t · S h o u l d e r s · T r i c e p s)
• TUESDAYS, THURSDAYS & SATURDAYS - 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
flat bench press	2	12 to 15	—
dumbbell incline bench press	2	10 to 12	—
S h o u l d e r s
smith machine shoulder press	2	10 to 12	—
barbell shrugs	2	12 to 15	—
T r i c e p s
one-arm overhead extensions	2	10 to 12	—

Sample: MONDAYS, WEDNESDAYS & FRIDAYS - Chest, Shoulders & Triceps — 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.

TUESDAYS, THURSDAYS & SATURDAYS - Legs, Back, Biceps & Abs

• leg press
• leg extension
• calf raises
• lat pull-downs
• barbell biceps curl
• cable (rope) crunches