Flat Bench Press4 Sets · 8-12 Reps
ABC gym workout split
The classic ABC split for a Monday-to-Friday routine: three training days, every muscle group trained with enough volume and real recovery time. Use the table as it is, or generate your own version in Fit Atlas Pro, matched to your level, goal, time and available equipment.
Mon: A · Tue: B · Wed: C · Thu: A · Fri: B (start the next week with C)
Workout A — Chest, shoulders and triceps
Incline Bench Press3 Sets · 10-12 Reps
Chest Fly3 Sets · 12-15 Reps
Push-Up3 Sets · 10-20 Reps
Machine Chest Press3 Sets · 12-15 Reps
Triceps Pushdown3 Sets · 12-15 Reps
Skull Crusher3 Sets · 10-12 Reps
Overhead Press4 Sets · 8-12 Reps
Lateral Raise3 Sets · 12-15 Reps
Workout B — Back and biceps
Deadlift4 Sets · 5-8 Reps
Barbell Row4 Sets · 8-12 Reps
Lat Pulldown3 Sets · 10-12 Reps
Pull-Up4 Sets · 6-10 Reps
Single-Arm Row3 Sets · 10-12 Reps
Barbell Curl3 Sets · 10-15 Reps
Hammer Curl3 Sets · 10-12 Reps
Concentration Curl3 Sets · 12-15 Reps
Workout C — Legs and core
Squat4 Sets · 6-10 Reps
Leg Press 45°4 Sets · 10-15 Reps
Leg Extension3 Sets · 12-15 Reps
Bulgarian Split Squat3 Sets · 8-12 Reps
Plank3 Sets · 60s Reps
Hip Thrust4 Sets · 10-15 Reps
Leg Curl3 Sets · 12-15 Reps
How to get the most from it
- Rest 60 to 90 seconds between isolation sets and up to 2 minutes on compound lifts.
- Add load once you can finish every rep of every set with clean technique.
- Log the weight and reps of each set: progress only shows up when you track the numbers.
Want this split tailored to you?
Fit Atlas Pro builds the workout from the body map, your level and the equipment you have, logs every set and shows your progress. Free for 7 days.