ADONIS INDEX WORKOUT – BUILD Waist to Height Ratio ≤45‐47% Lean Muscle, Growth, Size Cycle 1: Weeks 1‐4 – Lean Muscle Medium weights, 60‐90 seconds rest, 8‐13 reps Cycle 2: Weeks 5‐8 – Growth
Heavy Weights, 60‐120 seconds rest, 5‐13 reps
Cycle 3: Weeks 9‐12 – Size
Heavy weights, 120 seconds rest, 5‐8 reps
ADONIS INDEX Waist to Height Ratio Chart BUILD If your waist to height Ratio is in this Chart use the Adonis Index BUILD program
Height (feet' Inches) 5'0 (60) 5'1(61) 5'2(62) 5'3(63) 5'4(64) 5'5(65) 5'6(66) 5'7(67) 5'8(68) 5'9(69) 5'10(70) 5'11(71) 6'0(72) 6'1(73) 6'2(74) 6'3(75) 6'4(76) 6'5(77) 6'6(78) 6'7(79) 6'8(80) 6'9(81) 6'10(82) 6'11(83) 7'0(84)
Adonis Index Workout – BUILD Waist to Height Ratio: ≤45‐47% Waist Measurement (Inches) 27 27.6 28.2 27.45 28.06 28.67 27.9 28.52 29.14 28.35 28.98 29.61 28.8 29.44 30.08 29.25 29.9 30.55 29.7 30.36 31.02 30.15 30.82 31.49 30.6 31.28 31.96 31.05 31.74 32.43 31.5 32.2 32.9 31.95 32.66 33.37 32.4 33.12 33.84 32.85 33.58 34.31 33.3 34.04 34.78 33.75 34.5 35.25 34.2 34.96 35.72 34.65 35.42 36.19 35.1 35.88 36.66 35.55 36.34 37.13 36 36.8 37.6 36.45 37.26 38.07 36.9 37.72 38.54 37 38.18 39.01 35 38.64 39.48
Warming up A good warm up before any workout is important. Go through the following warm up before each workout using a light manageable weight for each of the exercises: (Note: Choose warm up weights that are approximately 30‐50% of your working weight.) Curl & press
1 set x 21 reps 30 seconds rest
Push Ups
1 set x 21 reps 30 seconds rest
1 set x 21 reps 30 seconds rest
Step Ups (bodyweight)
1 set x 13 reps 30 seconds rest
Pulldown & Pressdown
1 set x 21 reps 30 seconds rest
Bodyweight Squats
1 set x 21 reps 30 seconds rest
Bent Dumbbell Row
Intervals Interval training helps boost your calorie burning, and is more effective than regular slow paced ‘cardio’ training. Interval training is simply doing periods of high intensity exercise mixed with periods of low intensity exercise; For example walking/running. If you are using a machine in a gym use the speed setting to increase intensity and lower intensity. Shorter intervals are meant to be done at higher intensity than longer intervals. 1 minute interval – highest intensity 2 minute interval – moderate‐high intensity 3 minute interval – moderate intensity Interval Example: Walk/Run treadmill interval: 5 min warm up – Treadmill speed 3.2 (walking speed) 1 min interval – Treadmill speed 7.5 (running speed) 1 min rest – Treadmill speed 3.5 (brisk walk) 2 min interval – Treadmill speed 7.0 (moderate run speed) 2 min rest – Treadmill speed 3.5 (brisk walk) 3 min interval – Treadmill speed 6.5 (jogging speed) Complete 2 interval workouts per week. Each interval workout takes 27 minutes Do your interval workouts on any day you wish. Combine them with 2 of your regular Adonis Index workouts, or do them on your ‘off’ days that you are not doing your Adonis Index workouts. Complete one of each Interval workout Day 1 and Day 2 each week. Interval Exercise Choices: Bike (outside) Stationary bike Treadmill Walk/jog/run (outside)
INTERVALS DAY 1 5 Intervals Warm up Intrerval 1 Rest interval 2 rest Interval 3 Rest Intrerval 4 Rest Interval 5 Cool Down Total
Mins 5 1 1 2 2 3 3 2 2 1 5 27
INTERVALS DAY 2 8 Intervals Warm up Interval 1 Rest interval 2 Rest interval 3 rest intreval 4 Rest intreval 5 Rest interval 6 Rest interval 7 rest Interval 8 Cool Down Total
Mins 3 1 1 1 1 2 2 2 2 2 2 1 1 1 1 1 3 27
BUILD Week 1: Lean Muscle BUILD Week 1: Day 1 Lean Muscle Exercise
Cable Curls Standing Dumbbell Curls Incline Dumbbell Curls Barbell Curls AI Curl & Press Seated Shoulder Press Wide Grip Pulldowns Standing Lateral Raise
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 1: Day 2 Lean Muscle Exercise Step Ups Reverse Lunge Dumbbell Squat Stiff Leg Deadlift AI Squat and Press Incline Dumbbell Press High Pull Shrugs
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 1: Day 3 Lean Muscle Exercise Tricep Rope Pushdowns Close Hands Push ups Incline Tricep extension (barbell) Tate Press AI Pulldown & Pressdown Standing Dumbbell Press Upright Row Bent Dumbbell Row
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 1: Day 4 Lean Muscle Exercise
Seated Calf Raise Calf Press One leg Calf Raise (dumbbell) AI Rope Face Pulls Low Pulley Row Wide Grip Curl & Press Seated Lateral Raises
Sets
Reps
Rest (Sec)
3 3 2
13 13 8
60 60 90
3 5 2 3
13 8 8 13
90 90 60 60
BUILD Week 2: Lean Muscle BUILD Week 2: Day 1 Lean Muscle Exercise
Sets
Reps
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
Incline Tricep Extensions (dumbbell) Rope Pushdowns Tate Press One Hand Push ups AI Pulldown & Pressdown High Pull Wide Grip Pulldown Front Raise Plate
Rest (Sec)
BUILD Week 2: Day 2 Lean Muscle Exercise Reverse Lunge Dumbbell Squat Stiff Leg Deadlift Step Ups AI Squat & Press Alternate Incline Dumbbell Press Low Pulley Row Wide Grip Bent Lateral Raise
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 2: Day 3 Lean Muscle Exercise
Sets
Reps
Rest (Sec)
3 3 2
13 13 8
60 60 90
3 5 3 2
8 8 13 13
90 90 60 60
Calf Press Standing Calf Raises One leg Calf Raise (dumbbell) AI Pulldown & Pressdown High Pull Seated lateral Raises Shrugs BUILD Week 2: Day 4 Lean Muscle Exercise Hammer Curl Standing Dumbbell Curl Seated Dumbbell Curl Barbell Curl AI Bent Dumbbell Row Standing Dumbbell Press Incline Dumbbell Press Standing Lateral Raise
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 3: Lean Muscle BUILD Week 3: Day 1 Lean Muscle Exercise
Reverse Curls Incline Dumbbell Curls Standing Dumbbell Curls Rope Curls AI Pullovers Seated Shoulder Press Wide Grip Pulldowns Front Raise Dumbbell Two Hands
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 3: Day 2 Lean Muscle Exercise
Sets
Dumbbell Squat Reverse Lunge Step Up Get ups AI Squat and Press Incline Dumbbell Press High Pull Seated Lateral raise
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 3: Day 3 Lean Muscle Exercise Offset Push ups Tate Press One Hand Pushups Incline Tricep Extension (dumbbell) AI Pulldown & Pressdown One Arm Dumbbell Row Lateral Upright Row Reverse Grip Pulldown
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 3: Day 4 Lean Muscle Exercise One leg calf Raise (dumbbell) Calf Press Seated Calf Raise AI Pullovers Alternate Incline Press Cable Cross Over (high) Incline Dumbbell Flys
Sets
Reps
Rest (Sec)
3 3 2
13 13 8
60 60 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 4: Lean Muscle BUILD Week 4: Day 1 Lean Muscle Exercise
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
Tate Press Rope Pushdowns Incline Tricep Extensions (dumbbell) Push ups (Spiderman) AI High Pull Reverse Grip Pulldown Pulldown & Pressdown Bent Dumbbell Row BUILD Week 4: Day 2 Lean Muscle Exercise Reverse Lunge Dumbbell Squat Stiff Leg Deadlift One Leg Deadlift AI Squat & Press Alternate Incline Dumbbell Press Cable Cross Over Mid Front Raise (Plate)
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 4: Day 3 Lean Muscle Exercise
Sets
Reps
Rest (Sec)
2 3 3
13 13 8
60 60 90
3 5 3 2
8 8 13 13
90 90 60 60
Calf Press Seated Calf Raises One Leg Calf Raise (Dumbbell) AI Pulldown & Pressdown High Pull Standing Lateral Raise Curl & Press BUILD Week 4: Day 4 Lean Muscle Exercise One Arm Dumbbell Row Standing Dumbbell Curl Barbell Curl Seated Dumbbell Curl AI Bent Dumbbell Row Low Pulley Row Wide Grip Incline Dumbbell Flye Incline Dumbbell Press
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
2 5 3 3
13 8 13 8
90 90 60 60
BUILD Week 5: Growth BUILD Week 5: Day 1 Growth Exercise Dumbbell Curls Incline Dumbbell Curls Barbell Curls AI Curl & Press Seated Dumbbell Press Wide Grip Pulldowns
Sets
Reps
Rest (Sec)
3 3 2
13 8 5
60 90 120
3 5 5
5 8 13
120 90 60
BUILD Week 5: Day 2 Growth Exercise Step Ups Reverse Lunge Dumbbell Squat AI Squat and Press High Pull Incline Dumbbell Press
Sets
Reps
Rest (Sec)
3 3 2
13 8 5
60 90 120
3 5 5
5 8 13
120 90 60
BUILD Week 5: Day 3 Growth Exercise
Sets
Reps
Rest (Sec)
3 3 2
13 8 5
60 90 120
5 5 3
5 8 13
120 90 60
One Arm Push ups Offset Push ups Tricep Rope Pushdowns AI Pulldown & Pressdown Standing Dumbbell Press Dumbbell Upright Row BUILD Week 5: Day 4 Growth Exercise One leg calf Raise (dumbbell) Calf Press AI Low Pulley Row Wide Grip One Arm Dumbbell Row Curl & Press
Sets
Reps
Rest (Sec)
5 3
13 13
60 60
5 5 3
13 8 5
60 90 120
BUILD Week 6: Growth BUILD Week 6: Day 1 Growth Exercise
Sets
Reps
Rest (Sec)
2 3 3
13 8 5
60 90 120
3 5 5
5 8 13
120 90 60
Tricep Extensions (dumbbell) Rope Pushdowns Tate Press AI Pulldown & Pressdown High Pull Wide Grip Pulldown BUILD Week 6: Day 2 Growth Exercise Reverse Lunge Dumbbell Squat Stiff Leg Deadlift AI Squat & Press Incline Dumbbell Press Low Pulley Row Wide Grip
Sets
Reps
Rest (Sec)
3 3 2
13 8 5
60 90 120
3 5 5
5 8 13
120 90 60
BUILD Week 6: Day 3 Growth Exercise
Sets
Reps
Rest (Sec)
5 3
13 13
60 60
5 5 3
13 8 5
60 90 120
Standing Calf Raises Seated Calf Raises AI Pulldown & Pressdown High Pull Shrug BUILD Week 6: Day 4 Growth Exercise Barbell Curl Standing Dumbbell Curl Seated Dumbbell Curl AI Bent Dumbbell Row Curl & Press Upright Row
Sets
Reps
Rest (Sec)
2 3 3
13 8 5
60 90 120
3 5 5
5 8 13
120 90 60
BUILD Week 7: Growth BUILD Week 7: Day 1 Growth Exercise
Incline Dumbbell Curls Standing Dumbbell Curls Barbell Curls AI Seated Dumbbell Press Wide Grip Pulldowns Curl & Press
Sets
Reps
Rest (Sec)
3 3 2
13 8 5
60 90 120
3 5 5
5 8 13
120 90 60
BUILD Week 7: Day 2 Growth Exercise Dumbbell Squat Reverse Lunge Step Up AI Squat and Press Incline Dumbbell Press High Pull
Sets
Reps
Rest (Sec)
3 2 3
13 8 5
60 90 120
5 5 3
5 8 13
120 90 60
BUILD Week 7: Day 3 Growth Exercise
Sets
Reps
Rest (Sec)
3 2 3
13 8 5
60 90 120
5 5 3
5 8 13
120 90 60
Offset Push ups One Arm Push ups Tricep Bar Pushdowns AI Pulldown & Pressdown Dumbbell Upright Row Standing Dumbbell Press BUILD Week 7: Day 4 Growth Exercise Calf Press One leg calf Raise (dumbbell) AI Low Pulley Row Wide Grip Curl & Press One Arm Dumbbell Row
Sets
Reps
Rest (Sec)
5 3
13 5
60 120
5 5 3
5 8 13
120 90 60
BUILD Week 8: Growth BUILD Week 8: Day 1 Growth Exercise
Tate Press Rope Pushdowns Incline Tricep Extensions (dumbbell) AI High Pull Wide Grip Pulldown Pulldown & Pressdown
Sets
Reps
Rest (Sec)
3 3 2
13 8 5
60 90 120
5 3 5
5 8 13
120 90 60
BUILD Week 8: Day 2 Growth Exercise Reverse Lunge Dumbbell Squat Stiff Leg Deadlift AI Squat & Press Alternate Incline Dumbbell Press Low Pulley Row Wide Grip
Sets
Reps
Rest (Sec)
3 3 2
13 8 5
60 90 120
3 5 5
5 8 13
120 90 60
BUILD Week 8: Day 3 Growth Exercise Calf Press Seated Calf Raises One Leg Calf Raise (Dumbbell) AI Pulldown & Pressdown High Pull Shrug
Sets
Reps
Rest (Sec)
2 3 3
13 8 5
60 90 120
5 5 3
5 8 13
60 90 120
BUILD Week 8: Day 4 Growth Exercise
Sets
Standing Dumbbell Curl Seated Dumbbell Curl Barbell Curl AI Bent Dumbbell Row Curl & Press Upright Row
Reps
Rest (Sec)
2 3 3
13 8 5
60 90 120
3 5 5
5 8 13
120 90 60
BUILD Week 9: Size BUILD Week 9: Day 1 Size Exercise
Sets
Reps
Rest (Sec)
3 3 2
8 8 5
90 90 120
5 5 3
5 8 8
120 90 90
Dumbbell Curls Incline Dumbbell Curls Barbell Curls AI Curl & Press Seated Shoulder Press Wide Grip Pulldowns BUILD Week 9: Day 2 Size Exercise
Sets
Reps
Rest (Sec)
Step Ups Reverse Lunge Dumbbell Squat
3 3 2
8 8 5
90 90 120
AI Squat and Press High Pull Incline Dumbbell Press
5 5 3
5 8 8
120 90 90
BUILD Week 9: Day 3 Size Exercise
Sets
Reps
Rest (Sec)
3 3 2
8 8 5
90 90 120
5 5 3
5 8 8
120 90 90
One Arm Push ups Push ups (Offset) Tate Press AI Pulldown & Pressdown Alternate Incline Dumbbell Press Standing Dumbbell Press BUILD Week 9: Day 4 Size Exercise One leg calf Raise (dumbbell) Calf Press AI Low Pulley Row Wide Grip Bent Dumbbell Row Curl & Press
Sets
Reps
Rest (Sec)
5 3
8 8
90 90
5 5 3
5 8 8
120 90 90
BUILD Week 10: Size BUILD Week 10: Day 1 Size Exercise
Sets
Reps
Rest (Sec)
5 3
8 5
90 120
5 5 3
5 8 8
120 90 90
Tricep Extensions (dumbbell) Tricep Extension (Barbell) AI Pulldown & Pressdown High Pull Wide Grip Pulldown BUILD Week 10: Day 2 Size Exercise Stiff Leg Deadlift Dumbbell Squat Reverse Lunge AI Squat & Press Incline Dumbbell Press Low Pulley Row Wide Grip
Sets
Reps
Rest (Sec)
3 3 2
8 8 5
90 90 120
5 5 3
5 8 8
120 90 90
BUILD Week 10: Day 3 Size Exercise
Sets
Reps
Rest (Sec)
5 3
8 8
90 90
5 5 3
5 8 8
120 90 90
Standing Calf Raises Seated Calf Raises AI High Pull Pulldown & Pressdown Power Shrug BUILD Week 10: Day 4 Size Exercise Incline Curls Standing Dumbbell Curls AI Bent Dumbbell Row Curl & Press Upright Row
Sets
Reps
Rest (Sec)
5 3
8 5
90 120
5 5 3
5 8 8
120 90 90
BUILD Week 11: Size BUILD Week 11: Day 1 Size Exercise
Sets
Reps
Rest (Sec)
3 3 2
8 8 5
90 90 120
5 5 3
5 8 8
120 90 90
Barbell Curls Incline Dumbbell Curls Dumbbell Curls AI Wide Grip Pulldowns Seated Shoulder Press Curl & Press BUILD Week 11: Day 2 Size Exercise Step Ups Reverse Lunge Dumbbell Squat AI Squat and Press Incline Dumbbell Press High Pull
Sets
Reps
Rest (Sec)
3 3 2
8 8 5
90 90 120
5 5 3
5 8 8
120 90 90
BUILD Week 11: Day 3 Size Exercise
Sets
Reps
Rest (Sec)
3 3 2
8 8 5
90 90 120
5 5 3
5 8 8
120 90 90
One Arm Push ups Push ups (Offset) Tricep Extension (Dumbbell) AI Pulldown & Pressdown Wide grip Pulldowns Upright Row BUILD Week 11: Day 4 Size Exercise One leg calf Raise (dumbbell) Calf Press AI Low Pulley Row Wide Grip Bent Dumbbell Row Alternate Incline Dumbbell Press
Sets
Reps
Rest (Sec)
5 3
8 8
90 90
5 5 3
5 8 8
120 90 90
Week 12: Size BUILD Week 12: Day 1 Size Exercise
Sets
Reps
Rest (Sec)
5 3
8 5
90 120
5 5 3
5 8 8
120 90 90
Incline Tricep Extensions (dumbbell) Rope Pushdowns AI Pulldown & Pressdown High Pull Wide Grip Pulldown BUILD Week 12: Day 2 Size Exercise
Sets
Reverse Lunge Dumbbell Squat Stiff Leg Deadlift AI Squat & Press Incline Dumbbell Press Low Pulley Row Wide Grip
Reps
Rest (Sec)
3 3 2
8 8 5
90 90 120
5 5 3
5 8 8
120 90 90
BUILD Week 12: Day 3 Size Exercise
Sets
Reps
Rest (Sec)
5 3
8 8
90 90
5 5 3
5 8 8
120 90 00
Standing Calf Raises Seated Calf Raises AI Alternate Incline dumbbell Press High Pull Shrug BUILD Week 12: Day 4 Size Exercise
Sets
Incline Tricep Extension (Barbell) Tate Press AI Bent Dumbbell Row Pulldown & Pressdown Seated Shoulder Press
Reps
Rest (Sec)
5 3
8 5
90 120
5 5 3
5 8 8
120 90 90
