Guide

ABC workout plan: how to build it, with an example

How to split the muscle groups, how much volume to use, how many reps for each goal and when to increase the load. At the end, a sample plan ready to adapt.

What an ABC workout is

It's a split into three different workouts done on alternating days. Each workout covers a few muscle groups, so the client can train with more volume per group and give each one time to recover. The most common split:

Workout A

Chest, shoulders and triceps (push).

Workout B

Back and biceps (pull).

Workout C

Legs and abs.

Who ABC is for

It works best for people who already train and can go 3 to 6 times a week. For beginners, a full-body or AB routine 2 to 3 times a week usually pays off more, because it trains each group more often.

How many sets per muscle group

For hypertrophy, the usual range is 10 to 20 sets per muscle group per week. With one round of ABC a week, each group gets about 10 sets; with two rounds (ABCABC), about 20.

Reps by goal

Strength: 1 to 5 reps, with longer rest (2 to 3 minutes).
Hypertrophy: 6 to 12 reps, with 60 to 120 seconds of rest.
Endurance: 13 reps or more, with short rest.

When to increase the load

A simple rule: when the client hits the top of the rep range on every set, with the same load, in two workouts in a row and without pain, increase the load next time. If they stay stuck at the same load for three workouts without improving reps, dropping about 10% and building back up usually breaks the plateau.

Sample ABC workout plan

For an intermediate client aiming for hypertrophy. Adapt the exercises to the available equipment and the client's limitations.

Workout A: chest, shoulders and triceps

Barbell bench press4 × 8-10
Incline dumbbell press3 × 10-12
Machine fly3 × 12
Dumbbell shoulder press3 × 10
Lateral raise3 × 12-15
Cable triceps pushdown3 × 12

Workout B: back and biceps

Lat pulldown4 × 8-10
Bent-over row3 × 10
Seated cable row3 × 12
Face pull3 × 15
Barbell curl3 × 10
Hammer curl3 × 12

Workout C: legs and abs

Back squat4 × 8-10
Leg press3 × 10-12
Leg extension3 × 12
Lying leg curl3 × 12
Stiff-leg deadlift3 × 10
Standing calf raise4 × 12-15
Plank3 × 40 s

Common mistakes

Building the plan and never looking at it again: without load progression, results stall within a few weeks.
Too much volume right at the start: better to build up gradually than to pile up fatigue and soreness.
Forgetting the smaller groups: hamstrings, calves and abs often end up without enough sets.

Frequently asked questions

Is an ABC workout good for beginners?

For beginners, a full-body or AB routine 2 to 3 times a week usually pays off more. ABC works best for people who already train and can get to the gym 3 to 6 times a week.

How many times a week should you do ABC?

One round (3 days) works, but each group is trained only once. Two rounds a week (ABCABC, 6 days) double the volume and train each group twice, which usually gives better results for those who can handle the frequency.

Build the plan in Pumpo

Automatic A/B/C rotation, a video for each exercise, suggestions for when to increase the load and the client logging everything on their phone. Free for up to 5 clients.

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