5-day/week Muscle Building Workout (MN.28)

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

1.The week

• Monday - Chest & Abs — 5 exercises (C h e s t · A b s)
• Tuesday - Arms: Biceps & Triceps — 5 exercises (B i c e p s · T r i c e p s)
• Friday - Legs — 5 exercises (L e g s)
• Thursday - Back & Shoulders — 9 exercises (B a c k · S h o u l d e r s · A b s)

2.Sample training day

Exercise	Sets	Reps	Rest
C h e s t
incline barbell bench press*	4	6 to 8	—
incline dumbbell flyes	3	10 to 12	—
decline barbell bench press*	4	6 to 8	—
A b s
cable (rope) crunches	4	10 to 12	—
hanging leg raises	4	12 to 14	—

Sample: Monday - Chest & Abs — one of 4 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 - Arms: Biceps & Triceps

• seated dumbbell curls
• dumbbell curls (on preacher bench)
• decline alternating dumbbell curls
• lying (twisting) dumbbell extensions
• dumbbell kickbacks (double-pumps)

Friday - Legs

• squat
• seated (machine) leg extensions
• hamstring (machine) extensions
• calve (standing) raises
• seated calve raises

Thursday - Back & Shoulders

• upright (barbell) rows
• shrugs
• deadlift
• bent-over barbell rows
• seated Arnold press
• front raise shoulders (dumbbell) twists
• dumbbell lateral raises
• bent-over reverse flyes*
• Cable (rope) crunches