Training • 14 min read
How to Build Your First ABC/ABCD Training Split in Practice
Practical guide to building ABC, ABCD, and ABCDE splits from scratch. Exercises, volumes, when to choose each split, and how to progress in the first year.
By D-Fit Team
One of the first things every beginner asks is: “Which split should I use?” ABC? ABCD? Upper/Lower? Full body?
The internet answers with 500 different programs, each claiming to be the best. That paralyzes the beginner.
The truth is, for beginners and intermediates, any well-structured split works. What matters is: consistency, progression, and training with real effort.
In this guide, you’ll learn how to build your own ABC/ABCD split from principles — not copying a pre-made program.
First: Do You Need a Split at All?
If You’re a Beginner (0-6 months)
Honest answer: probably NOT.
For beginners, the best:
- Full body 3x/week
- 6-8 compound exercises
- Focus on technique and progression
- Simple, effective, powerful
Why:
- High frequency = motor learning
- Lower volume per session = no overtraining
- Linear progression works
- Fewer decisions = more executionValidated programs:
- Starting Strength (Mark Rippetoe)
- StrongLifts 5x5
- Greyskull LP
- GZCLP
These are all full body, not ABC.
When ABC/ABCD Makes Sense
Consider a split when:
✅ Trained consistently for at least 6 months
✅ Already have basic technique in compound exercises
✅ Want to add volume without overtraining
✅ Have time to train 3-5x/week
✅ Full body started feeling too longWarning: if you’re still in the fast beginner gains phase, full body generally produces MORE. Switching too early can slow progress.
The Classic Splits
Full Body (Every Workout Hits Everything)
Frequency: 2-3x/week
Volume per session: High
Time per session: 60-90 min
Frequency per muscle: 2-3x/week
Best for:
✅ Beginners (6 months)
✅ People with little time
✅ Those wanting short, efficient workouts
✅ Training only 3x/weekUpper/Lower
Frequency: 4x/week
Example: Mon/Thu = Upper | Tue/Fri = Lower
Volume per session: Medium-high
Frequency per muscle: 2x/week
Best for:
✅ Intermediate (6 months to 2 years)
✅ Want 4x frequency but not 5x
✅ Balance between volume and recoveryABC (3 different days)
Frequency: 3-6x/week
Typical example: A (chest+triceps) / B (back+biceps) / C (legs+shoulders)
Volume per session: Medium
Frequency per muscle: 1-2x/week (depending on cycling)
Variations:
- Classic ABC: 3 distinct days
- ABC x2: A B C A B C (2x frequency)ABCD (4 different days)
Frequency: 4-5x/week
Example: A (chest) / B (back) / C (legs) / D (shoulders+arms)
Volume per session: Medium
Specialized by muscle group
Variations:
- ABCD 1x: each muscle 1x/week
- ABCD + repeat: catch variationsABCDE (5 different days)
Frequency: 5x/week
Example: A (chest) / B (back) / C (legs) / D (shoulders) / E (arms)
Volume per session: Low-medium per muscle
Frequency per muscle: 1x/week
Best for:
✅ Advanced (2+ years)
✅ Those who can train 5 days
✅ Specialization per muscle
✅ Classic bro split
Caution:
⚠️ 1x/week frequency may be suboptimal
⚠️ Studies show 2x/week is better for hypertrophyHow to Choose
Decision Based on Time
Training 2x/week → Full Body (required)
Training 3x/week → Full Body or ABC (1x)
Training 4x/week → Upper/Lower or ABCD (1x)
Training 5x/week → ABCDE, Upper/Lower+1, Push/Pull/Legs
Training 6x/week → Push/Pull/Legs x2, ABC x2, Upper/Lower x3Decision Based on Experience
0-6 months: Full Body 3x
6-12 months: Upper/Lower 4x or ABC x2
12-24 months: ABCD 4x or Push/Pull/Legs
24+ months: Flexible, including bro splitDecision Based on Goal
Maximum strength:
- Full body or Upper/Lower
- Focus on low-rep compounds
General hypertrophy:
- ABC x2, Upper/Lower x2, PPL
- High volume distributed
Specific weak points:
- ABCDE with specialization
- Concentrated volume on priority muscle
General aesthetics:
- Classic ABCD
- 1x frequency per muscle (if high volume)
- Or 2x with lower volumeBuilding ABC (Step by Step)
The Fundamental Principle
Each day covers ~1/3 of the body, with minimal overlap.
ABC Model 1: Antagonists
A - CHEST + TRICEPS
Why: both work in bench press
Advantage: pre-fatigued triceps softens load
B - BACK + BICEPS
Why: biceps works in every pull
Advantage: pre-fatigued biceps same idea
C - LEGS + SHOULDERS
Why: what's left
Advantage: upper restABC Model 2: Push/Pull/Legs (PPL)
A - PUSH
- Chest
- Shoulders
- Triceps
B - PULL
- Back
- Biceps
- Traps
C - LEGS
- Quads
- Hamstrings
- Glutes
- CalvesPPL is the most efficient split in modern ABC. I prefer it.
Structure Per Workout
Each session should have:
1 main compound exercise (4-5 sets)
1 secondary compound exercise (3-4 sets)
2-3 accessory exercises (3 sets each)
1-2 finishing isolation (2-3 sets)
Total: ~15-20 sets per session
Time: 60-75 minComplete Example: ABC (PPL) For Intermediate
═══════════════════════════════
A - PUSH
═══════════════════════════════
1. Barbell bench press: 4x6-8
2. Military press: 4x8-10
3. Incline dumbbell press: 3x10-12
4. Lateral raise: 3x12-15
5. Tricep rope: 3x10-12
6. Skull crushers: 3x10-12
═══════════════════════════════
B - PULL
═══════════════════════════════
1. Pull-ups (or lat pulldown): 4x6-8
2. Barbell bent-over row: 4x8-10
3. T-bar or unilateral row: 3x10-12
4. Pull-down: 3x10-12
5. Barbell curl: 3x10-12
6. Hammer curl: 3x10-12
═══════════════════════════════
C - LEGS
═══════════════════════════════
1. Free squat: 4x6-8
2. Romanian deadlift: 4x8-10
3. Leg press 45°: 3x10-12
4. Dumbbell lunge: 3x10/leg
5. Leg curl: 3x12-15
6. Standing calf raise: 4x12-15Run 2x per week: A-B-C-A-B-C-off.
Building ABCD
The Principle
Separating chest and shoulders allows more volume in each.
Classic ABCD Model
A - CHEST + TRICEPS
B - BACK + BICEPS
C - LEGS (posterior emphasized)
D - SHOULDERS + ABS (or chest/leg complete)
Popular variation:
A - CHEST
B - BACK
C - LEGS
D - SHOULDERS + ARMSComplete Example: ABCD For Intermediate
═══════════════════════════════
A - CHEST + TRICEPS
═══════════════════════════════
1. Barbell bench press: 4x6-8
2. Incline dumbbell press: 4x8-10
3. Cable crossover or pec deck: 3x12-15
4. Weighted push-up: 3x to fatigue
5. Tricep dips: 3x8-12
6. Skull crushers: 3x10-12
7. Tricep rope: 3x12-15
═══════════════════════════════
B - BACK + BICEPS
═══════════════════════════════
1. Pull-ups: 4x to fatigue (or pulldown 4x8)
2. Barbell bent-over row: 4x6-8
3. Seated cable row: 3x10-12
4. Single-arm dumbbell row: 3x10-12
5. Shrug (traps): 3x10-12
6. Barbell curl: 3x8-12
7. Alternating curl: 3x10-12
8. Hammer curl: 3x10-12
═══════════════════════════════
C - LEGS
═══════════════════════════════
1. Free squat: 4x6-8
2. Romanian deadlift: 4x6-8
3. Leg press: 3x10-12
4. Bulgarian split squat: 3x10/leg
5. Lying leg curl: 3x10-12
6. Seated leg curl: 3x12-15
7. Standing calf raise: 4x10-15
8. Seated calf raise: 3x15-20
═══════════════════════════════
D - SHOULDERS + ABS
═══════════════════════════════
1. Military press: 4x6-8
2. Dumbbell press: 4x8-10
3. Lateral raise: 4x12-15
4. Reverse fly: 3x12-15
5. Face pull: 3x15-20
6. Decline crunch: 3x15-20
7. Plank: 3x30-60s
8. Oblique crunch: 3x15-20Weekly ABCD Distribution
OPTION 1 - 4 days:
Monday: A
Tuesday: B
Thursday: C
Friday: D
(Freq 1x/muscle)
OPTION 2 - 5 days:
Monday: A
Tuesday: B
Wednesday: C
Friday: D
Saturday: weak points or intense cardio
OPTION 3 - 6 days:
Monday: A Thursday: A (lower volume)
Tuesday: B Friday: B
Wednesday: C Saturday: C+D mix
(Freq 2x/week - advanced)For hypertrophy, 2x/week frequency is superior. If you do ABCD 1x/week, add high volume per session to compensate.
Building ABCDE
When It Makes Sense
Only if:
- Advanced (2+ years consistent)
- Can train 5 days/week
- Have specific muscle to prioritize
- Accept 1x/muscle frequency
Generally NOT the first option for
beginners/intermediates.Quick Example
A - CHEST (high volume)
B - BACK (high volume)
C - LEGS
D - SHOULDERS
E - ARMS (biceps + triceps)
Each day: 15-25 sets on target muscleHow to Progress (Critical)
The Progressive Overload Principle
Every workout should be a bit harder:
- More weight, OR
- More reps at same load, OR
- Same weight with less rest, OR
- Better technique at same weight, OR
- More total volume
NEVER "same workout for months"Progression Per Exercise
Simple method (double progression):
Week 1: 3x6 bench (70kg/155lbs)
Week 2: 3x7
Week 3: 3x8
Week 4: INCREASE WEIGHT (72.5kg/160lbs) → 3x6
Cycle repeats.When to Increase Weight
Criteria:
✅ Got ALL sets at top of range
✅ Last set without technique failure
✅ Rest between sets ok
Increase:
+2.5kg (5lb) in upper exercises
+5kg (10lb) in lower exercises (squat, deadlift)When to Deload
Signs you need to deload:
- Performance dropping 2+ sessions in a row
- Sleep impaired
- Motivation crashed
- Persistent joint pain
Deload:
- One week at 60-70% weight
- Less volume
- Then return with energy and renewed loads
Typical frequency: every 4-8 weeksRecommended Volume
Per Muscle, Per Week
Large muscles:
- Chest: 12-20 sets
- Back: 14-22 sets (2 movements)
- Quadriceps: 12-20 sets
- Posterior: 10-16 sets
- Glutes: 10-20 sets
- Shoulders: 12-20 sets (total)
Small muscles:
- Biceps: 10-16 sets
- Triceps: 10-16 sets
- Calves: 8-16 sets
- Abs: 10-16 setsBeginner vs Advanced
Beginner:
- Half the recommended volume
- Technique >>> volume
- Example: 8-10 sets/muscle/week
Advanced:
- Can hit top of range
- Needs periodization (not all year)
- Include deload weeksRest Time
Per Exercise Type
Heavy compounds (squat, deadlift, bench):
2-4 min between sets
Moderate compounds (row, pull-down, press):
2-3 min
Isolation (curl, tricep, lateral):
60-90 seconds
Super-sets, drop-sets:
Minimum rest by designRule of Thumb
If a heavy set leaves you winded:
Rest more (until breathing returns)
If light set:
Rest less (60-90s is enough)
DON'T count time on phone stressing.
Rest until you feel ready for next quality set.Warm-Up
Before the Workout
5-10 min total:
1. Light cardio: 3-5 min (bike, treadmill, rope)
2. Mobility: 2-3 min (hip, shoulder)
3. Activation: 2-3 min (specific exercises)Before Heavy Exercise
Progressive sets (pyramid):
Example: bench 4x6 at 80kg/175lb
Warm-up sets:
- Empty bar (20kg/45lb): 10-12 reps
- 50% (40kg/88lb): 6-8 reps
- 75% (60kg/130lb): 3-5 reps
- 90% (72kg/160lb): 1-2 reps
- WORK (80kg/175lb): 6 reps
For isolation: 1 light set + workCommon Myths
Myth 1: “I need to change workout every 4 weeks”
FALSE.
Same exercises for 8-12 weeks works
Progression matters more than variety
Changing too often harms:
- Motor learning
- Progress measurement
- Neural adaptation
Change when:
- Stalled (after deload + attempts)
- Already mastered the exercise
- Include strategic variation (not random)Myth 2: “More training days = more muscle”
FALSE.
Muscle grows in RECOVERY, not in training.
6x/week without recovery = worse than 4x well done.
Quality > quantity of days.Myth 3: “ABC is inferior to Upper/Lower”
FALSE.
Both work for hypertrophy.
What matters:
- Total weekly volume
- Frequency per muscle
- Adequate intensity
- Progression
Well-done ABC > badly-done Upper/Lower.Myth 4: “Need 15 exercises per muscle”
EXAGGERATION.
3-5 exercises per muscle cover:
- Different angles
- Varied loads
- Complete recruitment
More than that is usually:
- Unnecessary volume
- Gym time wasted
- Less energy per exerciseMyth 5: “Need to fail every set”
FALSE.
Failing every set:
- Tires nervous system
- Worsens recovery
- Disrupts next sets
- Higher injury risk
Good rule:
- 1-2 reps in reserve on most sets
- Last set OR last for muscle: can go to failure
- Heavy compounds: RARELY to failureReal Typical Week
Example: ABCD + Cardio
MONDAY: A (Chest + Triceps) + 15min HIIT
TUESDAY: B (Back + Biceps)
WEDNESDAY: Zone 2 cardio (30-45 min)
THURSDAY: C (Legs)
FRIDAY: D (Shoulders + Abs) + 15min HIIT
SATURDAY: Mobility + walk/light activity
SUNDAY: Complete rest or walkTotal: 5 active days, 2 recovery.
Classic Beginner Mistakes
1. Skipping Steps
❌ Start directly on advanced ABCD
❌ Want "bro split" in 3 months
✅ Start simple, evolve gradually2. Changing Program Every Week
❌ "I saw a new program on Instagram"
❌ "My friend said this is better"
✅ Follow one program 8-12 weeks, evaluate3. Ignoring Legs
❌ Skip leg day ("it's exhausting")
✅ Legs are 50% of the body, prioritize
✅ Heavy leg training helps the whole body (hormones, calorie burn)4. Training Without a Plan
❌ "I'll see what I do when I get there"
✅ Plan training written before arriving
✅ Know: exercises, sets, reps, rest5. Stopping Logging Loads
❌ "I remember what I did"
✅ Log every workout: progress is invisible without data
✅ App, notebook, spreadsheet — anythingFinal Summary
| Level | Split | Freq | Per Muscle |
|---|---|---|---|
| Beginner (0-6m) | Full Body | 3x | 3x |
| Intermediate I (6-12m) | Upper/Lower | 4x | 2x |
| Intermediate II (1-2 yr) | ABC x2 or PPL | 4-6x | 2x |
| Intermediate III (1-2 yr) | ABCD | 4x | 1-2x |
| Advanced (2+ yr) | ABCDE or PPL x2 | 5-6x | 1-2x |
The truth about training splits:
There’s no “best split”. There’s the split you can follow consistently, with progressive load, for months on end.
An ABCD can be perfect for you and horrible for someone else. Full body can make you gain 10kg of muscle in 1 year. A PPL can be what keeps you motivated for 2 years.
The program only works if you execute it.
Pick one of the splits in this guide. Follow it for at least 8-12 weeks. Log everything. Progress small with every session. Then evaluate.
The magic isn’t in the split. It’s in consistency + progression applied over years.
Your first split isn’t your last. But it needs to be one you actually do long enough to see results.
Start simple. Progress always. Adjust when necessary.
The rest is noise.
🔥 Start free
Transform your resultswithAISimple, smart, and at your pace.
Free to start+50k active usersPersonalized AI
P.S.: My first real training program was an ABCDE I copied from a 2012 magazine. Did it work? Yes. Was it great? No. But I didn’t quit — and that’s what matters in year one.
References:
- Schoenfeld BJ, et al. “Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis.” Sports Med. 2016.
- Grgic J, et al. “Effects of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis.” Sports Med. 2018.
- Rhea MR, et al. “A meta-analysis to determine the dose response for strength development.” Med Sci Sports Exerc. 2003.
- Schoenfeld BJ, et al. “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men.” Med Sci Sports Exerc. 2019.
- Helms ER, et al. “RPE and Velocity Relationships for the Back Squat, Bench Press, and Deadlift in Powerlifters.” J Strength Cond Res. 2017.
Tags:
#beginners
#ABC
#training split
#lifting
#programming