Fundamentos ABC
BeginnerMuscle Gain4 weeks3x/week
chestarmsbacklegsshoulders
A 4-week program for beginners: a 3-day ABC split teaching the core lifts with progressive load and controlled volume.
Workout days
Treino A - Peito e Tríceps
21 minchest · arms
- Barbell Bench Press3x8-10
- Dumbbell Bench Press3x10-12
+2 exercises in the app
Treino B - Costas e Bíceps
21 minback · arms
- Barbell Bent Over Row3x8-10
- Cable Lat Pulldown Full Range Of Motion3x10-12
+2 exercises in the app
Treino C - Pernas e Ombro
20 minlegs · shoulders
- Dumbbell Goblet Squat3x10-12
- Lever Alternate Leg Press3x10-12
+2 exercises in the app
Train with Fundamentos ABC
Track your progress, see every exercise demo, and train with the PulseUp community.
