Free program overview — full interactive version lives in the WorkoutsLab app.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| C h e s t | |||
| dumbbell bench press | 4 | 10 to 15 | — |
| dumbbell incline bench press | 4 | 10 to 12 | — |
| dumbbell flyes | 3 | 10 to 12 | — |
| S h o u l d e r s | |||
| dumbbell shoulder press | 3 | 10 to 12 | — |
| dumbbell lateral raises | 3 | 8 to 10 | — |
| A b s | |||
| ab crunches | 3 | until failure | — |
| hanging leg raises | 3 | until failure | — |
| B a c k | |||
| wide grip (front) pull-ups | 3 | 10 to 12 | — |
| one arm (alternating) cable pulls | 3 | 8 to 10 | — |
| seated close-grip row | 3 | 8 to 10 | — |
| lat pull-downs (rear) | 3 | 8 to 10 | — |
| B i c e p s | |||
| dumbbell incline bench curls | 3 | 10 to 12 | — |
| dumbbell preacher curls | 3 | 10 to 12 | — |
| dumbbell reverse curls | 3 | 10 to 12 | — |
| A b s | |||
| roman chair leg curls | 3 | until failure | — |
| raised leg crunches | 3 | until failure | — |
Sample: WORKOUT 1 Chest, Shoulders & Triceps — 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