ABC splitIntermediate3×/week≈47 min

ABC Workout Split (3 Days: Push, Pull, Legs & Shoulders)

The classic ABC split: A = chest and triceps, B = back and biceps, C = legs and shoulders. Each muscle gets one focused session a week with plenty of volume — simple to follow and easy to fit into a busy week.

Intermediate lifters who like training one group per day, three days a week. Repeat it twice (ABCABC) on 6 days if you want more frequency.

Why this split

You selected this split.
Some muscles are trained once a week — fine, but twice is usually better.
Volume was trimmed to fit your time.
No major muscle is trained on consecutive days.

Your training week

Mon
Chest & Triceps
Tue
Rest
Wed
Back & Biceps
Thu
Rest
Fri
Legs & Shoulders
Sat
Rest
Sun
Rest

MonChest & Triceps

≈47 min · 19 sets

ChestTricepsAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Barbell Bench Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Barbell Bench Press
Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
2Bench Dip
Primary: Triceps · Secondary: Chest, Shoulders · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
3Pec Deck Machine Fly
Primary: Chest · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
4Triceps Pushdown
Primary: Triceps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Plank
Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner
Sets4
Reps10–15
Rest75s
6Crunch
Primary: Abs · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

WedBack & Biceps

≈36 min · 14 sets

BackBiceps

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Pull-Up: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Pull-Up
Primary: Back · Secondary: Biceps, Forearms · Difficulty: Intermediate
Sets4
Reps6–10
Rest120s
2Prone Y-T-W Raise
Primary: Back · Secondary: Shoulders, Traps · Difficulty: Beginner
Sets4
Reps10–15
Rest75s
3Dumbbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets4
Reps10–15
Rest75s
4Barbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

FriLegs & Shoulders

≈59 min · 25 sets

QuadricepsHamstringsGlutesCalvesShoulders

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Goblet Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Goblet Squat
Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
2Deadlift
Primary: Hamstrings, Glutes, Lower back · Secondary: Back, Traps, Quadriceps, Forearms · Difficulty: Intermediate
Sets4
Reps6–10
Rest120s
3Seated Dumbbell Shoulder Press
Primary: Shoulders · Secondary: Triceps · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
4Leg Extension
Primary: Quadriceps · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
5Lying Leg Curl
Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Sets4
Reps10–15
Rest75s
6Hip Abduction Machine
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
7Face Pull
Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
8Standing Calf Raise (Machine)
Primary: Calves · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

How to run each session

Warm-up (5–8 min): 3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
Effort: Take sets to 1–2 reps short of failure. The last set of each exercise can get close to failure.
How to progress (double progression): When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
Deload week: Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.

Your next 4 weeks

1Week 1
Learn the exercises and find your weights: finish sets with 3 reps left.
2Week 2
Add weight where it felt easy. Stop with 2 reps left.
3Week 3
Go for the top of the rep range. Stop 1–2 reps from failure.
4Week 4
Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.

Every 6–8 weeks, take an easy week with half the sets.

To build muscle: eat in a small surplus with 1.6–2.2 g of protein per kg — see the ready-made meal plans. →

Weekly metrics

Total weekly sets: 58
Sessions per week: 3
Avg. duration: 47 min
Exercises per session: 6

Sets per muscle / week

Chest
9 / 12 · 1×/week
Back
11 / 14 · 1×/week
Shoulders
14 / 10 · 1×/week
Biceps
8 / 8 · 1×/week
Triceps
10 / 8 · 1×/week
Quadriceps
9 / 12 · 1×/week
Hamstrings
8 / 9 · 1×/week
Glutes
12 / 9 · 1×/week
Calves
4 / 6 · 1×/week
Abs
8 / 6 · 1×/week

Volume distribution

Chest 10%
Back 12%
Shoulders 15%
Biceps 9%
Triceps 11%
Quadriceps 10%
Hamstrings 9%
Glutes 13%
Calves 4%
Abs 9%

Build a custom plan

Free workout programmes for every schedule, plus muscle-focused sessions and a custom generator.

Generate my workout

Useful for this

Some links are affiliate links: we may earn a commission at no extra cost to you. It never changes our recommendations.

Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
View options ↗
Editorial pick
Exercise mat
Comfortable surface for core and floor exercises.
View options ↗
Editorial pick
Lifting straps
Keep your grip from limiting heavy pulls.
View options ↗

Next step

Meal Plan Generator

Calculate your calories and macros, generate a meal plan and explore recipes and foods.

High-protein recipes

Recipes with at least 20 g of protein per serving and 25%+ of calories from protein.

My plan