This is a workout done four times a week, in the ABCD format, in which each muscle group is trained directly once a week.

It is intended for people with little training experience, and who have recently joined the gym.

It uses a significant variety of exercises, with a greater focus on compounds, but also with some auxiliary and more specific exercises.

The main objective is, above all, to master the technique of the main exercises, so that you can then move on to more advanced training, effectively.

In addition to mastering the technique of the most important exercises, which will be very useful for your long-term development, you will also gain muscle mass.

Accompany this training with a good diet, and the increase in muscle mass will be significant.

Click on the name of the exercises to access the respective image for each one.

Chest and triceps

Legs

Shoulders

Back and biceps

Instructions

Before each workout you should do ten minutes of cardio of your choice to warm up, and some joint movements focused on the muscles working in that workout.

You should also actively warm up the muscles you are going to work in this workout, with one or two sets using half the weight.

You shouldn't do all the workouts in a row, that is, you should have rest days.

Example.

Training on Monday and Tuesday with rest on Wednesday, followed by a training session on Thursday and another on Friday with the weekend for recovery.

Choose two to three abdominal exercises and do it at the end of training, twice a week.

Includes three series of hyperextensions at the end of two workouts of your choice.

Finally, this is just a generic workout, and can easily be adapted if you know what you are doing.