ABC workout split: how to build it for muscle growth

The ABC split is one of the most popular ways to organize a workout because it balances volume per muscle group with training frequency. Instead of training your whole body at once, you split muscles into three days (A, B and C) and give each more attention.

What the ABC split is

ABC simply means your training is divided into three different sessions. Each letter is a day with a set of muscle groups. A classic split is:

• A — Chest, shoulders and triceps
• B — Back and biceps
• C — Legs and abs

This isn't the only way to organize it: you can also split push/pull/legs, or build your own around your weak points.

How to divide muscle groups

The logic is to group muscles that work together. When you bench press (chest), your triceps and shoulders help too — so it makes sense to train them on the same day. The same goes for back and biceps.

Example ABC split for hypertrophy

Day A — Chest, shoulders, triceps

• Bench press — 4 sets of 8 to 12
• Incline dumbbell press — 3 sets of 10 to 12
• Overhead press — 3 sets of 8 to 12
• Triceps pushdown — 3 sets of 12 to 15

Day B — Back and biceps

• Lat pulldown — 4 sets of 8 to 12
• Bent-over row — 3 sets of 8 to 12
• Biceps curl — 3 sets of 10 to 12

Day C — Legs and abs

• Squat — 4 sets of 8 to 12
• Leg press — 3 sets of 10 to 15
• Leg curl — 3 sets of 12 to 15
• Abs — 3 sets to fatigue

Sets and reps

For hypertrophy, aim for 10 to 20 sets per muscle group per week, with reps between 6 and 15. What matters most is progressive overload: adding weight, reps or better execution over the weeks.

Rest and recovery

Muscle grows during rest, not during the workout. Sleep 7 to 9 hours, eat enough protein, and leave at least 48 hours before training the same group again.

Conclusion

The ABC split is a solid, flexible base for building muscle. Start with the example above, log your loads and adjust as you progress. In Health & Lifts, Dumbell — your AI coach — builds a personalized ABC split for your level, available days and equipment, and tracks your progress every session.