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.
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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
Weighted Australian Row/Tuck
FL Row (Good Mornings/Hyper
Extensions)
4
6-8
2-3 Minutes
Jumping Lunges Aim for 15-20 Reps each leg
Squats (BW Jumping Lunges)
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
Shoulder Variations Reps Can be just bodyweight
and Increased to at most 15 Reps
M/W/F
3x a Week
Quick Tips
1
2
ALWAYS warm up first! (Cardio 5-10 min and Dynamic Stretching)
If too intense remove super sets and perform set by set (will take longer)
3
Weighted Good Mornings can be replaced with deadlifts or
4
5
6
Light Cardio/Skill Work/Weak Points/Isolations can be done on off days.
hyperextensions.
Each week/month progressively overload! (increase weight)
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