4 Day A/B Split for Beginners

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.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Leg Extension

Leg Curl

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Tricep Extension (Machine)

Sit Up

Legs, shoulders & Triceps

Incline Bench Press (Barbell)

Chest Press (Machine)

Bent Over Row (Barbell)

Lat Pulldown

Bicep Curl (Machine)

Bicep Curl (Cable)

Chest, Back & Biceps

Clean Deadlift

Shoulder Press (Machine)

LEG, SHOULDER & TRICEP REST

Chest Fly (Machine)

0 reviews for 4 Day A/B Split for Beginners