4-day Strength Training Workout (ST.20)

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

1.The week

• Monday - Shoulders & Triceps — 4 exercises (S h o u l d e r s · T r i c e p s)
• Tuesday - Back — 2 exercises (B a c k)
• Friday - Legs — 4 exercises (L e g s)
• Thursday - Chest & Biceps — 4 exercises (C h e s t · B i c e p s)

2.Sample training day

Exercise	Sets	Reps	Rest
S h o u l d e r s
military press	2* + 4	4 to 8	—
dumbbell side raise	2	10 to 15	—
T r i c e p s
lying (EZ bar) extension	2* + 4	4 to 8	—
triceps push-downs	2	10 to 15	—

Sample: Monday - Shoulders & Triceps — 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 - Back

• bent-over barbell row
• wide grip lat pull-down

Friday - Legs

• squats
• leg extensions
• leg curl
• seated calf raise

Thursday - Chest & Biceps

• incline bench press
• dumbbell flys
• incline dumbbell curls
• standing barbell curls