ABC Hypertrophy
6x a week. A: chest and triceps · B: back and biceps · C: legs and shoulders.
Training days: Mon, Tue, Wed, Thu, Fri, Sat
A · Chest / Triceps · Mon, Thu
| Exercise | Sets × reps |
|---|---|
| Barbell bench press | 4 × 10 |
| Incline dumbbell press | 3 × 10 |
| Dumbbell fly | 3 × 12 |
| Cable crossover | 3 × 12 |
| Rope triceps pushdown | 3 × 12 |
| Skull crusher | 3 × 10 |
| Overhead triceps extension | 3 × 12 |
B · Back / Biceps · Tue, Fri
| Exercise | Sets × reps |
|---|---|
| Lat pulldown | 4 × 10 |
| Seated cable row | 3 × 10 |
| One-arm dumbbell row | 3 × 10 |
| Straight-arm cable pulldown | 3 × 12 |
| Barbell curl | 3 × 10 |
| Hammer curl | 3 × 12 |
| Preacher curl | 3 × 12 |
C · Legs / Shoulders · Wed, Sat
| Exercise | Sets × reps |
|---|---|
| Barbell back squat | 4 × 8 |
| 45° leg press | 4 × 12 |
| Leg extension | 3 × 12 |
| Lying leg curl | 3 × 12 |
| Dumbbell shoulder press | 3 × 10 |
| Lateral raise | 3 × 12 |
| Standing calf raise | 4 × 15 |
Use the "ABC Hypertrophy" template in K&L Fit: create your account, open My Workouts and tap Templates.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.