5-day/week Muscle Building Workout (MB.29)

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

1.The week

• Monday - Chest, Calves & Abs — 6 exercises (C h e s t · C a l v e s · A b s)
• Tuesday - Back & Abs — 5 exercises (B a c k · A b s)
• Wednesday - Shoulders — 4 exercises (S h o u l d e r s)
• Thursday - Biceps, Triceps & Abs — 8 exercises (B i c e p s · T r i c e p s · A b s)
• Friday - Legs & Abs — 6 exercises (Le g s · A b s)

2.Sample training day

Exercise	Sets	Reps	Rest
C h e s t
flat bench dumbbell press	4	8 to 12	—
incline dumbbell press	4	8 to 12	—
dumbbell flyes (flat or incline)	4	8 to 10	—
dips	4	8 to 10	—
C a l v e s
standing (machine) raises	5	12 to 15	—
A b s
cable crunches	5	until failure	—

Sample: Monday - Chest, Calves & Abs — 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 & Abs

• lat pulldowns
• straight arm standing pulldowns
• seated cable rows (close-grip)
• one-arm dumbbell rows
• hanging leg raises

Wednesday - Shoulders

• seated dumbbell press
• dumbbell lateral raises
• wide grip upright rows
• dumbbell shrugs

Thursday - Biceps, Triceps & Abs

• barbell curls
• preacher curls
• standing dumbbell curls (alternating)
• tricep cable pushdowns
• standing cable extensions
• bent-over one arm dumbbell extensions
• skull crushers
• compound crunch

Friday - Legs & Abs

• calf raises
• hamstring leg curls
• leg extensions
• leg press
• walking lunges
• hanging leg raises