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BoostcampPNG

4 Day A/B Split for Beginners

by Keelan gumbley

Program Description

This 4-day-a-week AB split workout program is designed specifically for beginners. It focuses on building a strong foundation, mastering the fundamentals of weight training, and establishing a sustainable gym routine. The program is structured to prevent burnout and minimize injury risk, keeping workouts efficient and approachable. Whether you're new to the gym or looking to gain confidence in the weight room, this plan will help you develop good habits and feel at ease in your fitness journey.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 14, 2025 09:18
  • Last Edited
    Jan 14, 2025 10:07
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Machine)
2
-
9
Sit Up
6
-
10
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Machine)
2
-
9
Sit Up
6
-
10
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Machine)
2
-
9
Sit Up
6
-
10
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
2
Squat (Barbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Machine)
2
-
9
Sit Up
6
-
10
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Machine)
2
-
9
Sit Up
6
-
10
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Machine)
2
-
9
Sit Up
6
-
10
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
2
Squat (Barbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Machine)
2
-
9
Sit Up
6
-
10
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Machine)
2
-
9
Sit Up
6
-
10
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
2
-
8
Tricep Extension (Machine)
2
-
9
Sit Up
6
-
10
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
2
Squat (Barbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15-20 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15-20 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Bicep Curl (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15-20 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bicep Curl (Machine)
4
10-15 reps
-
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Clean Deadlift
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Tricep Extension (Machine)
2
-
8
Sit Up
6
-
9
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Clean Deadlift
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Tricep Extension (Machine)
2
-
8
Sit Up
6
-
9
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Clean Deadlift
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Tricep Extension (Machine)
2
-
8
Sit Up
6
-
9
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
2
Squat (Barbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Clean Deadlift
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Tricep Extension (Machine)
2
-
8
Sit Up
6
-
9
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Clean Deadlift
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Tricep Extension (Machine)
2
-
8
Sit Up
6
-
9
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Clean Deadlift
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Tricep Extension (Machine)
2
-
8
Sit Up
6
-
9
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
2
Squat (Barbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Clean Deadlift
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Tricep Extension (Machine)
2
-
8
Sit Up
6
-
9
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Clean Deadlift
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Tricep Extension (Machine)
2
-
8
Sit Up
6
-
9
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Clean Deadlift
3
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Tricep Extension (Machine)
2
-
8
Sit Up
6
-
9
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
2
Squat (Barbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10-15 reps
-
2
Incline Bench Press (Barbell)
3
15-20 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15-20 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Bent Over Row (Barbell)
2
-
5
Lat Pulldown
2
-
6
Bicep Curl (Machine)
2
-
7
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15-20 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (Machine)
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Run
1 Set
10 mins
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Leg Curl
2 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
8
Tricep Extension (Machine)
2 Sets
-
9
Sit Up
6 Sets
-
10
Run
1 Set
20 mins
-
Day 2
1
Run
1 Set
10 mins
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Bent Over Row (Barbell)
2 Sets
-
5
Lat Pulldown
2 Sets
-
6
Bicep Curl (Machine)
2 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
Day 3
1
Run
1 Set
10 mins
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Clean Deadlift
3 Sets
-
4
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
7
Tricep Extension (Machine)
2 Sets
-
8
Sit Up
6 Sets
-
9
Run
1 Set
20 mins
-
Day 4
1
Run
1 Set
10 mins
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Bent Over Row (Barbell)
2 Sets
-
5
Lat Pulldown
2 Sets
-
6
Bicep Curl (Machine)
2 Sets
-
7
Bicep Curl (Cable)
3 Sets
-