11 ABCD Hypertrophy Training Ideas

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ABCD training for hypertrophy is a model of training distribution according to the muscle groups that will be exercised each day and the number of days of the week the training will take place. The training takes place over four days a week, each letter representing a day of the week, where certain muscle groups will be worked on.For example, in the classic form of ABCD training, the practitioner can train on Monday (A), Tuesday (B), take a full rest on Wednesday, return to exercise on Thursday (C) and end your workout week focusing on hypertrophy on Friday (D).

This division is common among practitioners who already have some experience in performing strength training. In it, much of each muscle group is exercised once a week, hence the need for the intensity of the exercises to be high for results to be achieved.

The recommendation is that the ABCD training model should be used by advanced level bodybuilders, who have some years of practice. This is because before that the body will probably not be ready to work with greater intensity nor accustomed to the demands of training.

ABCD Training Breakdown Ideas

There are several possible split models within the ABCD training method as to the muscle groups that will be worked on each day, check out a few:

Example 1 

  • THE – quadriceps and biceps;
  • B – Pectorals, shoulders and triceps;
  • C –back, trapezius and femoral;
  • D –shoulders and triceps;

Example 2

  • A –back and trapeze;
  • B –pectorals and shoulders;
  • C –complete legs;
  • D –triceps, biceps and forearms.

Example 4

  • A –biceps and quadriceps;
  • B –pectoral and femoral;
  • C –back and trapezius;
  • D –shoulders and triceps.

Example 5

  • THE –dorsal;
  • B –pectorals;
  • C –legs;
  • D –

Example 6

  • A –Pectorals and triceps;
  • B –back, triceps and forearms;
  • C –legs;
  • D –shoulders and trapeze.

Example 7

  • A –Pectoral and anterior of the shoulders;
  • B –biceps, triceps and forearms;
  • C –legs and calves;
  • D –back and back of the shoulders / trapezius.

Now let’s get to know some ABCD training ideas with detailed exercises, sets and repetitions: 

ABCD Training 8

A – Monday:  Deltoids / trapezius and triceps / abdominals

  • Front dumbbell development: 15,12,10,8 and 8 repetitions;
  • Seated lateral elevation: 8, 8, 8 and 6 repetitions;
  • Dumbbell Shrinkage: 3 sets of 15 repetitions;
  • Reverse Crucifix on Machine: 10, 8, 8 and 6 repetitions;
  • Triceps forehead with EZ or W bar: 12, 10, 10 and 8 repetitions;
  • Weighted Parallels: 4 repetitions to failure;
  • Weightlifting: 4 sets of 20 repetitions.

B – Tuesday:  Legs / Calves and Abs

  • Free squats: 15, 12, 10, 10 and 8 repetitions;
  • Leg press 45º: 20, 15, 10 and 8 repetitions;
  • Extender: 15, 10, 10 and 8 repetitions
  • Sitting Twins (donkey): 4 sets of 15 repetitions;
  • Flexor: 10, 8, 8 and 8 repetitions;
  • Unilateral standing twins: 12, 10, 10 and 10 repetitions;
  • Upper sit-ups on the board: 4 sets of 20 reps

Wednesday:  Full Rest

C – Thursday: Pectoral / abdominal

  • Dumbbell Straight Bench Press: 15, 12, 10, 8 and 6 reps;
  • Incline Bench Press: 10, 8, 8 and 6 reps;
  • Crossover: 4 sets of 8 repetitions;
  • Straight crucifix: 10, 8, 6 and 4 repetitions;
  • Peck Deck FST-7: 7 sets of 8 to 12 reps with the highest possible load and a maximum of 20 seconds rest between sets;
  • Sit-ups on machine or chair: 30, 20, 20 and 15 repetitions.

D – Thursday :  Back / Biceps / Abs

  • Pulley nape: 12, 10, 8, 8 and 6 repetitions;
  • Horse Rowing: 10, 8, 8 and 6 repetitions;
  • Front Pulley: 10, 8, 8 and 6 repetitions;
  • Land survey: 3 sets of 10 repetitions;
  • Straight thread with straight bar: 12, 10, 10 and 8 repetitions;
  • Alternating Seated Hammer Thread: 3 sets of 10 repetitions;
  • Leg Lift with Conventional Weight Abs: 4 sets of 20 reps for each superset workout. (A superset happens when two exercises are performed consecutively without a break between them).

The training was presented by nutrition expert, virtual personal coach and physical education student Marcelo Sedon. He states that the training is not suitable for beginners or people who are undergoing readaptation.

Marcelo also explains that the training should not last more than 60 minutes. The rest interval between sets should be 45 to 60 seconds. The pause between exercises should last from 60 to 90 seconds.

ABCD Training 9 

A – Pectorals / Abominations / Calves

  • Dumbbell Incline Bench Press: 4 sets of 10 repetitions;
  • Straight barbell bench press: 4 sets of 10 repetitions;
  • Dumbbell declined bench press: 4 sets of 10 repetitions;
  • Peck Deck: 4 sets of 10 repetitions;
  • Weighted step calf: 4 sets of 20 repetitions;
  • Calf Machine: 3 sets of 25 repetitions;
  • Leg lift with shin: 4 sets of 15 repetitions;
  • Classic washer abdomen: 4 sets of 12 repetitions.

B – Back / Forearms / Hindquarters

  • Back puller: 4 sets of 10 repetitions;
  • Front Pull: 4 sets of 10 repetitions;
  • Paddling: 4 sets of 10 repetitions;
  • Inverted Peck Deck: 4 sets of 12 reps;
  • Wing: 4 sets of 10 repetitions;
  • Dumbbell Forearm: 4 sets of 15 repetitions;
  • Back on machine: 4 sets of 15 repetitions;
  • Land survey: 4 sets of 8 repetitions;

C – Triceps / lumbar / oblique / quadriceps

  • Triceps Pulley: 4 sets of 12 repetitions;
  • French dumbbell triceps: 4 sets of 10 repetitions;
  • Triceps pulley with inverted footprint: 4 sets of 10 repetitions;
  • Parallel Bars: 4 sets of 8 repetitions;
  • Recoil: 4 sets of 10 repetitions;
  • Lateral Abdomen: 4 sets of 20 repetitions;
  • Lumbar spine in the posterior machine: 4 sets of 12 repetitions;
  • Extender: 4 sets of 15 repetitions;
  • Leg press: 4 sets of 15 repetitions;
  • Squats: 4 sets of 12 repetitions.

D – Shoulders / Triceps / Trapezius

  • Development behind the neck: 4 sets of 10 repetitions;
  • Dumbbell Lateral Lift: 4 sets of 10 repetitions;
  • Cable side lift: 4 sets of 10 repetitions;
  • Front dumbbell lift: 4 sets of 10 repetitions;
  • Shrug: 6 sets of 20 repetitions;
  • Scott Thread: 4 sets of 10 repetitions;
  • Alternated: 4 sets of 15 repetitions;
  • Concentrated thread: 4 sets of 8 repetitions;
  • Threaded pulley with rope: 4 sets of 10 repetitions.

ABCD Training 10

A – Pectorals / Triceps

  • Incline Bench Press – 4 sets of 10 to 12 reps;
  • Straight Crucifix – 3 sets of 10 to 12 repetitions;
  • Straight barbell bench press – 3 sets of 10 to 12 repetitions;
  • Flying – 3 sets of 10 to 12 repetitions;
  • French lying with dumbbells: 3 sets of 10 to 12 repetitions;
  • Cross string: 3 sets of 10 to 12 repetitions;
  • Crossbar: 3 sets of 10 to 12 repetitions;
  • Triceps forehead: 4 sets of 10 to 12 repetitions.

B – Back / Biceps / Forearms

  • Land survey: 3 sets of 10 to 12 repetitions;
  • Frontal Pulley: 3 sets of 10 to 12 repetitions;
  • Pulley ago: 4 sets of 10 to 12 repetitions;
  • Low row: 4 sets of 10 to 12 repetitions;
  • Handsaw: 4 sets of 10 to 12 repetitions;
  • Alternating thread with inclined seat: 4 sets of 10 to 12 repetitions;
  • Scott thread on W bar: 4 sets of 10 to 12 repetitions;
  • Straight thread on the straight bar: 3 sets of 10 to 12 repetitions;
  • Standing Hammer: 4 sets of 10 to 12 repetitions;
  • Threaded handle: 4 sets of 10 to 12 repetitions.

C – Legs

  • Leg press 45º: 4 sets of 10 to 12 repetitions;
  • Leg Extender: 4 sets of 10 to 12 reps;
  • Seated flexor: 4 sets of 10 to 12 repetitions;
  • Adductor: 4 sets of 10 to 12 repetitions;
  • Abductor: 4 sets of 10 to 12 repetitions;
  • Stiff: 4 sets of 10 to 12 repetitions.

D – Shoulders / Trapezoid

  • Nape development with bar: 4 sets of 8 to 12 repetitions;
  • Machine development: 3 sets of 8 to 12 repetitions;
  • Standing dumbbell front lift: 3 sets of 8 to 12 reps;
  • Seated dumbbell lateral lift: 4 sets of 8 to 12 repetitions;
  • Dumbbell Shrinkage: 4 sets of 8 to 12 repetitions;
  • Shrink Bar: 4 sets of 8 to 12 repetitions.

The training was suggested by Matheus Boing, who claimed to have gained approximately 2 kg with training combined with proper nutrition. However, as he himself pointed out, what works for his body may not work for others. So ideally, talk to your trainer to see if this ABCD workout model is also right for you.

ABCD Training 11 

A – Pectorals / Shoulders

  • Peck Deck Barbell or Dumbbell Bench Press: 3 sets of 6 to 8 reps (superseries);
  • Incline Bench Press: 3 sets with drop set (a drop set consists of doing an exercise to the failure and then reducing 30 to 40% of weight and repeating the movement to the failure again);
  • Inclined Flying: 2 sets of 6 to 8 repetitions;
  • Crossover: 3 sets with short rest pause of 10, 8 and 6 repetitions;
  • Previous military development: 3 sets of 6 to 8 repetitions;
  • Pulley cross front lift: 4 sets with short rest pause of 8 to 10 repetitions;
  • Lateral lift: 50 reps with 10 second rest pause every 10 reps.

The approximate duration of the training is from 50 to 55 minutes.

B – Biceps / Triceps / Forearms 

  • Traditional triceps pulley curl: 3 sets of 6 to 8 repetitions;
  • One-sided Scott Thread: 3 sets of 8 repetitions;
  • Low pulley direct thread: 3 series with drop set;
  • Unilateral French Triceps: 3 sets of 8 to 10 repetitions;
  • Unilateral triceps in the upper pulley: 4 sets of 8 repetitions with no rest interval between one arm and the other;
  • Reverse Thread: Rest pause – perform the exercise until the load failure you normally use when doing 8 repetitions, take a 15 second break, repeat the exercise for as many repetitions as you can handle, pause another 15 seconds, and then do another the movement as many times as you can.
  • Threaded handle: 4 sets of 8 to 10 repetitions.

The training lasts around 45 to 50 minutes.

C – Legs / Calves

  • Machine Squat / Free / Smith: 3 sets of 8 to 10 reps;
  • Leg press 45º: 3 sets of 8 to 12 repetitions;
  • Extending chair: 4 sets up to exhaustion;
  • Flexing chair: 4 sets of 8 to 10 repetitions;
  • Adduction with abduction from time to time: 3 sets of 8 repetitions;
  • Seated Calf: 3 sets of 8 to 10 repetitions;
  • Leg press calf 90º: 3 sets of 8 to 10 repetitions.

The estimated duration of training is 50 to 55 minutes.

D – Shoulder / Shoulder / Trapezius

  • Pronated Curved Paddling: 3 sets of 8 to 10 repetitions;
  • Pulley neck with open front pulley: 3 sets of 8 repetitions;
  • Low Triangle Paddling: 3 sets of 6 to 10 repetitions;
  • Roman low or rope row: 3 sets with drop set;
  • Later military development: 3 sets of 6 to 8 repetitions;
  • High Paddling: 3 sets of 8 to 10 repetitions;
  • Dumbbell / Smith Shrinkage: 3 sets of 8 to 10 repetitions;

The estimated duration of training is between 50 and 55 minutes.

Care

Before beginning an ABCD or any type of training, including weight training, consult your trusted physician to make sure that you are able to perform the exercises as a way of not putting your body and health at risk.

It is also important to have the help of a good personal trainer during workout sessions, especially if you are a beginner. This is because he is the professional who can teach the correct movement techniques, which reduces the risk of injury, and offers immediate help should any problems occur.

Professional assistance is especially important in ABCD training because each muscle group is stimulated only once a week. Thus, it is necessary to set up a workout with sets and repetitions intense enough to generate the desired results.If you choose to train by yourself, following only YouTube tutorials, be careful to choose good videos made by good fitness professionals and watch them carefully, pausing and repeating to get a clear understanding of what to do.And if you get hurt, get medical help as soon as possible to make sure it’s not a serious problem

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