Free program overview — full interactive version lives in the WorkoutsLab app.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| C h e s t | |||
| flat bench press | 2 | 12 to 15 | — |
| incline dumbbell press | 2 | 10 to 12 | — |
| S h o u l d e r s | |||
| smith machine shoulder press | 2 | 10 to 12 | — |
| dumbbell shrugs | 2 | 15 | — |
| T r i c e p s | |||
| dumbbell kickbacks | 2 | 10 to 12 | — |
| A b s | |||
| lying leg raises | 3 | until failure | — |
| C h e s t | |||
| incline bench press | 3 | 12 to 15 | — |
| dumbbell bench press | 3 | 10 to 12 | — |
| S h o u l d e r s | |||
| dumbbell shoulder press | 3 | 10 to 12 | — |
| cable upright row | 3 | 10 to 12 | — |
| dumbbell shrugs | 3 | 12 to 15 | — |
| T r i c e p s | |||
| dumbbell kickbacks | 3 | 10 to 12 | — |
| A b s | |||
| raised leg crunches | 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.
Every movement in the program, day by day. Exact sets, reps, rest periods, and progression live in the app.
WORKOUT 2 Legs, Back & Biceps
Run the full 2-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.
Get WorkoutsLab — $5/mo