full body

routine
Before you start using this program, I encourage you to
take a photo of your present body and when you finish the
program, take another photo of your transformation and
send it to AUSTIN@workoutad.com
 DISCLAIMER & COPYRIGHT
This book is not intended as a substitute for the medical advice of physicians.
The reader should regularly consult a physician in matters relating to his/her
health and particularly with respect to any symptoms that may require diagnosis
or medical attention.

The information provided in this book is designed to provide helpful information

on the subjects discussed. This book is not meant to be used, nor should it
be used, to diagnosis or treatment of any medical problem, consult your own
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or allergy needs that may require medical supervision and are not liable for any
damages or negative consequences from any treatment, action, application or
preparation, to any person reading or following the information in this book.
References are provided for informational purposes only and do not constitute
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the websites listed in this book may change.

Copyright 2018 © AD Workout LLC

All rights reserved.

No part of this publication may be reproduced, distributed, or transmitted in any

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 Glossary
BW = Bodyweight Only
/ = Either Or (ex. Pushups/Pullups, Pushups OR Pullups)
(Parenthesis = Exercise is Super-Setted)

Intense Full Body Training w/ Supersets

(Monday/Wed/Friday 3x a Week)
DAYS EXERCISE SETS REPS REST TIME
Weighted Pullups (Weighted Pushups) 4 6-8 2-4 Minutes

Weighted Dips (Pike Pushups /

Weighted HSPU) 3 6-8 2-4 Minutes
Shoulder Variations Reps Can be just bodyweight
and Increased to at most 15 Reps

Weighted Australian Row/Tuck

FL Row (Good Mornings/Hyper 4 6-8 2-3 Minutes
Extensions)
M/W/F
3x a Week Squats (BW Jumping Lunges)
Jumping Lunges Aim for 15-20 Reps each leg
4 6-8 2-3 Minutes

Weighted Lunge Variation 3 8-12 2 Minutes

Weighted Wall Sit 1 MAX Time -

Weighted Situps/Leg Raises(Calves) 3-5 6-15 2 Minutes

 Quick Tips
1 ALWAYS warm up first! (Cardio 5-10 min and Dynamic Stretching)

2 If too intense remove super sets and perform set by set (will take longer)

3 Weighted Good Mornings can be replaced with deadlifts or

hyperextensions.

4 Light Cardio/Skill Work/Weak Points/Isolations can be done on off days.

5 Each week/month progressively overload! (increase weight)

6 Train right before failure (1-2 reps before)

disclaimer
This is for informational purposes only.
Consult a physician before performing this or any exercise program