AD Full Body Basics
AD Full Body Basics
My original full body split created in 2023. Consists of three true full body strength and conditioning days with a single day focused on metabolic conditioning. Program is written for a 4-week cycle and can be repeated upon completion. I performed this program on Mo-Wed-Fri-Sun and used Tuesday and Thursday as rest or long conditioning days. Workouts take on average 1-hour to complete.
This program is an intermediate to advanced level program meant for individuals who have some experience with weight lifting. If you are new to training, the program can still be performed but might be best performed under the supervision of a trained professional to ensure proper form. The program consists of three full body days with two main lifts followed by accessory work. Finishers are added at the end of each full body day to add in some extra metabolic conditioning.
Day 2 is a metabolic conditioning challenge that is meant to target the anaerobic system. The goal for the metabolic day is that you are able to complete the workout in a shorter time or increase your weight as the weeks go on.