5

DAY PLAN

AD
FITNESS
 HOW to use this guide
This guide should be pretty self explanatory, but here are a few small
pointers to help you get the most out of it....

Warm ups:
Warm up routines aren’t included as part of this guide, but you should always
perform a dynamic warm up before lifting. You can find plenty of examples on the
internet

Rep Ranges:
E.g. 3x8-10 reps = Pick a suitable weight that will allow you to perform between 8
and 10 reps before failure. Repeat this for 3 sets

Rest:
Time 2-3 minutes rest between each set/ exercise

Track your workouts:

Track your weights, reps and sets for every exercise. These numbers will be
super important to ensure you’re progressively overloading (getting stronger)

Nutrition:
Use an online calorie calculator to find out how much you need to eat to achieve
your specific goal. And everyone should have a high protein diet! This will vary
slightly from person to person but 1.2-1.7 grams of protein per kg of bodyweight
is a rough guide

AMRAP:
Stands for ‘as many reps as possible’ e.g. repeat until failure

Consistency > Perfection:

If you actually want to achieve your goals you need to build some strong habits
and you’re going to need some patience. So don’t worry if you miss a workout
here and there, or if one week is worse than the last. As long as your overall
trajectory is upwards, you’ll do amazing
 day 1
Quads + Glutes

Exercise Sets/Reps Notes

Barbell Back Squat

Use safety bars if not confident
squatting
12, 10, 8 Focus on maintaining good
form and a neutral spine
Increase the weight for each
set

Barbell Hip Thrust

A suitable height box/bench for
most people is between 12-16'
3x10-12 Remember to contract your
glutes and hold the top
position for a split second

Smith Machine Split Smith machine alternative -

Squats Barbell or dumbbell split
squats
Wider stance + slight forward
3x8-10
lean at the torso = more glute
bias
Closer stance + upright torso =
more quad bias

Leg Extension
Complete 10 reps at a
3x Drop Set: moderately heavy weight...
10 reps into Then drop the weight in half
AMRAP and immediately go again until
failure
 day 1
Quads + Glutes

Exercise Sets/Reps Notes

Dumbbell Sumo Squat

3x Drop Set:
10 reps into
Complete drop set as above
AMRAP
 day 2
Pull

Exercise Sets/Reps Notes

Pull Ups

Regression exercises =
3xAMRAP assisted machine, negative pull
ups or banded pull ups

Barbell Row

Overhand grip
3x8-10 Keep your upper arms tucked at
your sides

Lat Pulldown (Neutral

Grip)
Do not use momentum - you
3x10-12 should be performing the
pulldown slowly and with control

Single Arm Machine

Row

Engage your abs to keep your

3x8-10
torso straight (no twisting)
 day 2
Pull

Exercise Sets/Reps Notes

Barbell Bicep Curl

Keep your elbows tight to

3x10-12
your sides

Cable Hammer Curl

3x Drop set:
Keep your elbows tight to
10 reps into
your sides
AMRAP
 day 3
Hamstrings + Glutes

Exercise Sets/Reps Notes

Barbell RDL Increase the weight each set

Only go down as low as you
can while maintaining a neutral
12, 10, 8 spine (aim for just below the
knee)
More knee bend = glute >
hamstring bias

B-stance Hip Thrust

Hold the position at the top for

3x8-10 a split second before slowly
lowering yourself

B-stance RDL w/
rotation
Back foot is for stability (only
takes 20-30% of body weight)
3x10-12 Rotate your hips away from the
working leg (while
simultaneously hinging)

Hamstring Curl
Complete 10 reps at a
3x Drop Set: moderately heavy weight...
10 reps into Then drop the weight in half
AMRAP and immediately go again until
failure
 day 3
Hamstrings + Glutes

Exercise Sets/Reps Notes

Step Ups

Other suitable variations:

2x15 dumbbell, or smith machine
step ups
 day 4
Push

Exercise Sets/Reps Notes

Dumbbell Shoulder
Press
Adjust the back rest to a 75-
85 degree angle
2x6-8
2 sets at a heavy weight
2x10-12
followed by 2 sets as a
moderate weight

Incline Dumbbell Bench

Press
Adjust the bench to ~30
2x6-8 degrees
1x10-12 Lower the dumbbells in line
with your nipples

SUPERSET 1
Military press:
3x Super Set:
Brace your core to maintain
8 reps smith
a neutral spine
machine military
Slowly lower the bar after
press into....
each rep

SUPERSET 1
Lateral raises:
...10-12 reps
Maintain a slight bend in your
dumbbell lateral
elbows
raises
Only bring the dumbbells as
high as shoulder height
 day 4
Push

Exercise Sets/Reps Notes

SUPERSET 2
Skull crushers:
2x Super Set:

Keep shoulder joints stable,

10 reps skull
elbows narrow and wrists
crushers into...
straight

SUPERSET 2

Press ups:
... AMRAP press
ups Perform on your knees if
needed

Cable Tricep Pulldown

Complete 10 reps at a
3x Drop Set: moderately heavy weight...
10 reps into Then drop the weight in half
AMRAP and immediately go again
until failure
 day 5
Sprints + Abs

Exercise Notes

Sprint
Set 1 - 3x30s @ 70% effort (rest 90s minutes
between sprints)

Set 2 - 6x20s @ 100% effort (rest 120s

between sprints)

Exercise Notes

Ab circuit:
Row Boats
45s work followed by 15s rest
Adjust this to give yourself more or less
rest as needed, e.g. 50s work/10s rest,
40s work/20s rest etc
Each round has 5 exercises, so complete
it twice to take the total circuit time to 10
minutes

Alternating V-sits
 day 5
Sprints + Abs

Exercise Notes

Russian Twists

Weighted Plank Pull Through

Lying Ankle Taps

 CONGRATULATIONS
on completing your first week....

What next?

In order to make progress you need to implement progressive overload

i.e. gradually increasing the intensity of your workouts. This can be done
by lifting more weight, increasing your reps and in various other ways

Sign up to the AD Fitness app today to get your own progressive

overload training programme, and more:

Workout plan (5 available programmes)

Coaching cues and workout walkthroughs
Step by step video demos
Workout log
Progress log
Community access
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Meal plan with personalised macro and calorie goals (optional)

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