Elite ABCDE
AdvancedStrength12 weeks5x/week
chestarmslegsbackshoulderscore
A 12-week program, 5-day ABCDE split, for advanced lifters: strength and hypertrophy with heavier loads.
Workout days
Workout A - Chest and Triceps
28 minchest · arms
- Barbell Bench Press4x4-6
- Barbell Incline Bench Press4x6-8
+2 exercises in the app
Workout B - Back and Biceps
28 minlegs · back · arms
- Trap Bar Deadlift4x4-6
- Barbell Bent Over Row4x6-8
+2 exercises in the app
Workout C - Legs (Quads)
27 minlegs
- Barbell Full Squat4x4-6
- Barbell Front Squat3x6-8
+2 exercises in the app
Workout D - Shoulders and Abs
27 minshoulders · core
- Barbell Seated Overhead Press4x5-7
- Dumbbell Arnold Press3x8-10
- Dumbbell Lateral Raise3x12-15
+2 exercises in the app
Workout E - Legs (Hamstrings and Glutes)
25 minlegs
- Barbell Romanian Deadlift4x6-8
- Lever Lying Leg Curl3x10-12
+2 exercises in the app
Train with Elite ABCDE
Track your progress, see every exercise demo, and train with the PulseUp community.
