4-day Muscle Building Workout (MB.13)

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

1.The week

• WORKOUT 1 Chest, Shoulders, Triceps & Abs — 6 exercises (C h e s t · S h o u l d e r s · T r i c e p s · A b s)
• WORKOUT 2 Legs, Back & Biceps — 6 exercises (L e g s · B a c k · B i c e p s)

2.Sample training day

Exercise	Sets	Reps	Rest
C h e s t
dips	3	10 to 12	—
incline dumbbell press	3	10 to 12	—
S h o u l d e r s
rear shoulder press	3	12 to 15	—
T r i c e p s
cable pushdowns	3	10 to 12	—
A b s
roman chair situps	3	until failure	—
lying leg raises	3	until failure	—

Sample: WORKOUT 1 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.

WORKOUT 2 Legs, Back & Biceps

• leg press
• leg extensions
• hamstring curls
• standing calf raises
• lat pulldowns
• standing cable curls