5-day/week Muscle Building Workout (MB.16)
Free program overview — full interactive version lives in the WorkoutsLab app.
Intermediate5-DAY PROGRAMBODYBUILDING
5TRAINING DAYS
37EXERCISES
~118SETS / WEEK
MB.16VAULT CODE
1.The week
- Monday - Chest & Triceps & Shoulders — 8 exercises (C h e s t · T r i c e p s · S h o u l d e r s)
- Tuesday - Back & Arms (Biceps) — 8 exercises (B a c k · A r m s - Biceps · A b s)
- Wednesday - Legs — 5 exercises (L e g s - Quads & Hamstrings · L e g s - Calves)
- Thursday - Chest & Triceps & Shoulders — 8 exercises (C h e s t · T r i c e p s · S h o u l d e r s · A b s)
- Friday - Back & Arms (Biceps) — 8 exercises (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 |
| incline bench press | 3 | 10 | — |
| dumbbell bench press | 3 | 10, 10, 8* | — |
| chest dip | 3 | until failure | — |
| T r i c e p s |
| lying (EZ bar) tricep extension | 3 | 8 to 10 | — |
| one arm overhead dumbbell extension | 3 | 8 to 10 | — |
| bent over tricep extension | 3 | 8 to 10 | — |
| S h o u l d e r s |
| barbell (seated) front raise | 4 | 10 to 12 | — |
| dumbbell side raise | 4 | 12, 12, 10, 8* | — |
Sample: Monday - Chest & Triceps & Shoulders — one of 5 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 - Back & Arms (Biceps)
- wide grip chin-ups
- one arm (alternating) cable pulls
- upright row
- bent over dumbbell raise (front)
- scott bench preacher curls
- barbell curls
- seated incline bench curls
- compound ab crunches
Wednesday - Legs
- walking dumbbell lunges
- seated (machine) leg curl
- 45 degree incline press
- alternating standing calf raises
- seated calf raises
Thursday - Chest & Triceps & Shoulders
- smith machine flat bench press
- dumbbell fly
- cable scoops
- triceps double-pump kickbacks
- cable (rope) tricep spreads
- seated Arnold press
- front raise shoulders (dumbbell) twists
- Cable (rope) crunches
Friday - Back & Arms (Biceps)
- bent over barbell row
- seated cable row (close grip)
- one arm bent over cable pulls
- lower back extensions
- cable (rope) curls
- seated (machine) curls
- concentration curls
- cable (rope) crunches
Run the full 5-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.
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