Free program overview — full interactive version lives in the WorkoutsLab app.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pair A · Antagonistic Superset | |||
| Band Pull-Apart | 3 waves | 7-5-3 | 90s |
| Band Curl | 3 waves | 7-5-3 | 2 min |
| Pair B · Antagonistic Superset | |||
| Dumbbell Lateral Raise | 3 waves | 7-5-3 | 2 min |
| Plank | 3 waves | 7-5-3 | 90s |
| Pair C · Antagonistic Superset | |||
| Dumbbell Farmers Carry | 3 waves | 7-5-3 | 2 min |
| Bird Dog | 3 waves | 7-5-3 | 90s |
Sample: Day 1 — Upper (DB + Band) — one of 3 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.
Day 2 — Lower (DB + Bodyweight)
Day 3 — Full-Body Hotel
Run the full 3-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