4-day/week Muscle Building Workout (MB.11)

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

1.The week

• Monday - Chest & Abs — 5 exercises (C h e s t · A b s)
• Tuesday - Biceps & Triceps — 6 exercises (B i c e p s · T r i c e p s)
• Friday - Legs & Abs — 6 exercises (Le g s · A b s)
• Thursday - Back & Shoulders — 8 exercises (B a c k · S h o u l d e r s)

2.Sample training day

Exercise	Sets	Reps	Rest
C h e s t
incline (dumbbell) press	4	12, 10, 8, 8	—
incline dumbbell flyes	4	8 to 10	—
decline (barbell) press	4	8 to 10	—
flat bench press	4	8 to 10	—
A b s
hanging leg raises	5	until failure	—

Sample: Monday - Chest & Abs — one of 4 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 - Biceps & Triceps

• EZ bar curl
• alternating (machine) curls
• one-arm preacher curls
• concentration curls
• dumbbell kickbacks
• close grip dips

Friday - Legs & Abs

• squats
• hamstring leg curls
• leg extensions
• walking lunges
• seated calve raises
• hanging leg raises

Thursday - Back & Shoulders

• deadlift
• bent-over (barbell) rows
• one-arm cable rows
• upright (barbell) rows
• Arnold press
• dumbbell lat raise
• dumbbell shrugs
• military press