Shortcut To Summer: Muscle Building Program

As a special thank you for signing up for the Muscle Gain category in Shortcut to Summer 2026, here’s a free muscle gain program on us!

Stay consistent, push yourself, and take home the gold! Need extra support? Stop by your local store and our team will help point you in the right direction!

Day 1 (Chest)

• Bench Press (5 x 6-8)
• Incline Dumbbell Press (3 x 8-10)
• Dips (4 x 12) lean forward to target the chest more
• Cable Fly or Pec Deck Fly (4 x 12)
• Med Ball Push-ups (4 x AMRAP) AMRAP: As Many Reps As Possible

Day 2 (Back)

• Wide-Grip Pull-Ups (4 x AMRAP)
• Barbell Row (4 x 12) Overhand Grip
• Close-Grip Cable Row (4 x 10)
• Lat Pull-Downs (4 x 12) Underhand Grip
• Straight-Arm Pull-Downs (5 x 15)

Day 3 (Legs)

• Barbell Squat (4 x 8)
• Barbell RDL (4 x 12)
• Leg Extension (4 x 10 per leg)
• Leg Curl (4 x 10 per leg)
• Calf Raise (3 x 20)

Day 4 (Shoulders)

• Seated Overhead Press (4 x 8)
• Dumbbell Lateral Raise (4 x 12)
• Dumbbell Front Raise (4 x 12)
• EZ-Bar Upright Row (3 x 15)
• Rear-Delt Fly (4 x 10)

Day 5 (Arms)

• Barbell Curl (4 x 8)
• Dumbbell Hammer Curl (4 x 12)
• EZ-Bar Curl (4 x 12) Overhand Grip
• Close-Grip Bench Press (4 x 8)
• EZ-Bar Skull crusher (4 x 12)
• Cable Rope Extension (4 x 15)