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ABCD splitAdvanced4×/week≈49 min

ABCD Workout Split (4 Days, Hypertrophy)

Four sessions — chest and triceps, back and biceps, legs, shoulders and arms — for experienced lifters who want more volume per muscle in each session and a full day for legs.

Advanced lifters with four training days who recover well from high-volume sessions.

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

  1. Mon

    Chest & Triceps

  2. Tue

    Back & Biceps

  3. Wed

    Rest

  4. Thu

    Legs

  5. Fri

    Shoulders & Arms

  6. Sat

    Rest

  7. Sun

    Rest

MonChest & Triceps

≈40 min · 16 sets

ChestTricepsAbs

  1. 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.

  2. 1Barbell Bench Press

    Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner

    Reps6–10

  3. 2Bench Dip

    Primary: Triceps · Secondary: Chest, Shoulders · Difficulty: Beginner

    Reps6–10

  4. 3Pec Deck Machine Fly

    Primary: Chest · Difficulty: Beginner

    Reps10–15

  5. 4Cable Crossover

    Primary: Chest · Secondary: Shoulders · Difficulty: Beginner

    Reps10–15

  6. 5Plank

    Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner

    Reps10–15

TueBack & Biceps

≈36 min · 14 sets

BackBiceps

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Bent-Over Barbell Row: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Bent-Over Barbell Row

    Primary: Back · Secondary: Biceps, Lower back, Shoulders · Difficulty: Intermediate

    Reps6–10

  3. 2Straight-Arm Pulldown

    Primary: Back · Secondary: Abs · Difficulty: Beginner

    Reps10–15

  4. 3Prone Y-T-W Raise

    Primary: Back · Secondary: Shoulders, Traps · Difficulty: Beginner

    Reps10–15

  5. 4Dumbbell Curl

    Primary: Biceps · Secondary: Forearms · Difficulty: Beginner

    Reps10–15

ThuLegs

≈71 min · 31 sets

QuadricepsHamstringsGlutesCalvesAbs

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Leg Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Leg Press

    Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner

    Reps6–10

  3. 2Bulgarian Split Squat

    Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Intermediate

    Reps6–10

  4. 3Romanian Deadlift (Barbell)

    Primary: Hamstrings, Glutes · Secondary: Lower back, Forearms · Difficulty: Intermediate

    Reps6–10

  5. 4Barbell Hip Thrust

    Primary: Glutes · Secondary: Hamstrings · Difficulty: Intermediate

    Reps6–10

  6. 5Leg Extension

    Primary: Quadriceps · Difficulty: Beginner

    Reps10–15

  7. 6Lying Leg Curl

    Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner

    Reps10–15

  8. 7Standing Calf Raise (Machine)

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  9. 8Leg Press Calf Raise

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  10. 9Plank

    Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner

    Reps10–15

FriShoulders & Arms

≈47 min · 19 sets

ShouldersBicepsTricepsAbs

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Chin-Up: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Chin-Up

    Primary: Back, Biceps · Secondary: Forearms · Difficulty: Intermediate

    Reps6–10

  3. 2Overhead Press (Barbell)

    Primary: Shoulders · Secondary: Triceps, Abs · Difficulty: Intermediate

    Reps6–10

  4. 3Diamond Push-Up

    Primary: Triceps · Secondary: Chest, Shoulders · Difficulty: Intermediate

    Reps6–10

  5. 4Dumbbell Lateral Raise

    Primary: Shoulders · Secondary: Traps · Difficulty: Beginner

    Reps10–15

  6. 5Face Pull

    Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner

    Reps10–15

  7. 6Bicycle Crunch

    Primary: Abs · Difficulty: Beginner

    Reps10–15

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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
Work 0–2 reps from failure on the main lifts and manage fatigue with full rest periods.
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

  1. 1Week 1

    Learn the exercises and find your weights: finish sets with 3 reps left.

  2. 2Week 2

    Add weight where it felt easy. Stop with 2 reps left.

  3. 3Week 3

    Go for the top of the rep range. Stop 1–2 reps from failure.

  4. 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
80
Sessions per week
4
Avg. duration
49 min
Exercises per session
6

Sets per muscle / week

  • Chest
    13 / 15 · 1×/week
  • Back
    16 / 17 · 2×/week
  • Shoulders
    22.5 / 13 · 1×/week
  • Biceps
    9 / 10 · 2×/week
  • Triceps
    10 / 10 · 2×/week
  • Quadriceps
    11 / 15 · 1×/week
  • Hamstrings
    13 / 11 · 1×/week
  • Glutes
    17 / 11 · 1×/week
  • Calves
    8 / 8 · 1×/week
  • Abs
    12 / 8 · 3×/week

Volume distribution

  • Chest 10%
  • Back 12%
  • Shoulders 17%
  • Biceps 7%
  • Triceps 8%
  • Quadriceps 8%
  • Hamstrings 10%
  • Glutes 13%
  • Calves 6%
  • Abs 9%

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