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ADONISINDEXWORKOUTBUILD&BURN
WaisttoHeightRatio4851%
Growth,LeanMuscle,Definition

Cycle1:Weeks14Growth
Heavyweights,60120secondsrest,513reps

Cycle2:Weeks58LeanMuscle
Mediumweights,6090secondsrest,813reps

Cycle3:Weeks912Definition
Moderateweights,6090secondsrest,821reps

ADONISINDEXWaisttoHeightRatioChartBUILD&BURN
IFyourWaisttoHeightRatioisinthischartusetheAdonisIndexBUILD&BURN
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)

AdonisIndexProgramBUILD&BURN
WaisttoHeightRatios:4851%
WaistMeasurement(Inches)

28.8
29.28
29.76
30.24
30.72
31.2
31.68
32.16
32.64
33.12
33.6
34.08
34.56
35.04
35.52
36
36.48
36.96
37.44
37.92
38.4
38.88
39.36
39.84
40.32

29.4
29.89
30.38
30.87
31.36
31.85
32.34
32.83
33.32
33.81
34.3
34.79
35.28
35.77
36.26
36.75
37.24
37.73
38.22
38.71
39.2
39.69
40.18
40.67
41.16

30
30.5
31
31.5
32
32.5
33
33.5
34
34.5
35
35.5
36
36.5
37
37.5
38
38.5
39
39.5
40
40.5
41
41.5
42

30.6
31.11
31.62
32.13
32.64
33.15
33.66
34.17
34.68
35.19
35.7
36.21
36.72
37.23
37.74
38.25
38.76
39.27
39.78
40.29
40.8
41.31
41.82
42.33
42.84

Warmingup

Agoodwarmupbeforeanyworkoutisimportant.
Gothroughthefollowingwarmupbeforeeachworkoutusingalightmanageableweightforeachofthe
exercises:
(Note:Choosewarmupweightsthatareapproximately3050%ofyourworkingweight.)

Curl&press

1setx21reps 30secondsrest

PushUps

1setx21reps 30secondsrest

1setx21reps 30secondsrest

StepUps(bodyweight)

1setx13reps 30secondsrest

Pulldown&Pressdown

1setx21reps 30secondsrest

BodyweightSquats

1setx21reps 30secondsrest

BentDumbbellRow

Intervals

Intervaltraininghelpsboostyourcalorieburning,andismoreeffectivethanregularslowpacedcardio
training.
Intervaltrainingissimplydoingperiodsofhighintensityexercisemixedwithperiodsoflowintensity
exercise;Forexamplewalking/running.Ifyouareusingamachineinagymusethespeedsettingto
increaseintensityandlowerintensity.
Shorterintervalsaremeanttobedoneathigherintensitythanlongerintervals.
1minuteintervalhighestintensity
2minuteintervalmoderatehighintensity
3minuteintervalmoderateintensity

IntervalExample:
Walk/Runtreadmillinterval:
5minwarmupTreadmillspeed3.2(walkingspeed)
1minintervalTreadmillspeed7.5(runningspeed)
1minrestTreadmillspeed3.5(briskwalk)
2minintervalTreadmillspeed7.0(moderaterunspeed)
2minrestTreadmillspeed3.5(briskwalk)
3minintervalTreadmillspeed6.5(joggingspeed)

Complete2intervalworkoutsperweek.

Eachintervalworkouttakes27minutes

Doyourintervalworkoutsonanydayyouwish.Combinethemwith2ofyourregularAdonisIndex
workouts,ordothemonyouroffdaysthatyouarenotdoingyourAdonisIndexworkouts.
CompleteoneofeachIntervalworkoutDay1andDay2eachweek.
IntervalExerciseChoices:
Bike(outside)
Stationarybike
Treadmill
Walk/jog/run(outside)


INTERVALSDAY1
5Intervals
Warmup
Intrerval1
Rest
interval2
rest
Interval3
Rest
Intrerval4
Rest
Interval5
CoolDown
Total

Mins
5
1
1
2
2
3
3
2
2
1
5
27

INTERVALSDAY2
8Intervals
Warmup
Interval1
rest
interval2
rest
interval3
rest
intreval4
rest
intreval5
rest
interval6
rest
interval7
rest
Interval8
CoolDown
Total

Mins
3
1
1
1
1
2
2
2
2
2
2
1
1
1
1
1
3
27

BUILD&BURNWeek1:Growth
BUILD&BURNWeek1:
Day1Growth
Exercise

Sets

Reps

Rest (Sec)

StandingDumbbellCurls
InclineDumbbellCurls
BarbellCurls

3
3
2

13
8
5

60
90
120

AI
Curl&Press
SeatedShoulderPress
WideGripPulldowns

3
5
5

5
8
13

120
90
60

BUILD&BURNWeek1:
Day2Growth
Exercise
StepUps
ReverseLunge
DumbbellSquat
AI
SquatandPress
HighPull
InclineDumbbellPress

Sets

Reps

Rest (Sec)

3
3
2

13
8
5

60
90
120

3
5
5

5
8
13

120
90
60

BUILD&BURNWeek1:
Day3Growth
Exercise

Sets

Reps

Rest (Sec)

3
3
2

13
8
5

60
90
120

5
5
3

5
8
13

120
90
60

OneArmPushups
OffsetPushups
TricepRopePushdowns
AI
Pulldown&Pressdown
StandingDumbbellPress
UprightRow

BUILD&BURNWeek1:
Day4Growth
Exercise
OnelegcalfRaise(dumbbell)
CalfPress
AI
LowPulleyRowWideGrip
OneArmDumbbellRow
Curl&Press

Sets

Reps

Rest (Sec)

5
3

13
13

60
60

5
5
3

13
8
5

60
90
120

BUILD&BURNWeek2:Growth
BUILD&BURNWeek2:
Day1Growth
Exercise

Sets

Reps

Rest (Sec)

2
3
3

13
8
5

60
90
120

3
5
5

5
8
13

120
90
60

TricepExtensions(dumbbell)
RopePushdowns
TatePress
AI
Pulldown&Pressdown
HighPull
WideGripPulldown

BUILD&BURNWeek2:
Day2Growth
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
AI
Squat&Press
InclineDumbbellPress
LowPulleyWideGripRow

Sets

Reps

Rest (Sec)

3
3
2

13
8
5

60
90
120

3
5
5

5
8
13

120
90
60

BUILD&BURNWeek2:
Day3Growth
Exercise

Sets

Reps

Rest (Sec)

5
3

13
13

60
60

5
5
3

13
8
5

60
90
120

StandingCalfRaises
SeatedCalfRaises
AI
Pulldown&Pressdown
HighPull
Shrug

BUILD&BURNWeek2:
Day4Growth
Exercise
BarbellCurl
StandingDumbbellCurl
SeatedDumbbellCurl
AI
BentDumbbellRow
Curl&Press
UprightDumbbellRow

Sets

Reps

Rest (Sec)

2
3
3

13
8
5

60
90
120

3
5
5

5
8
13

120
90
60

BUILD&BURNWeek3:Growth
BUILD&BURNWeek3:
Day1Growth
Exercise
InclineDumbbellCurls
StandingDumbbellCurls
BarbellCurls
AI
SeatedShoulderPress
WideGripPulldowns
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&BURNWeek3:
Day2Growth

Exercise
DumbbellSquat
ReverseLunge
StepUp
AI
Squat&Press
InclineDumbbellPress
HighPull

Sets

Reps

Rest (Sec)

3
2
3

13
8
5

60
90
120

5
5
3

5
8
13

120
90
60

BUILD&BURNWeek3:
Day3Growth
Exercise

Sets

Reps

Rest (Sec)

3
2
3

13
8
5

60
90
120

5
5
3

5
8
13

120
90
60

OffsetPushups
OneArmPushups
TricepVBarPushdowns
AI
Pulldown&Pressdown
UprightRow
StandingDumbbellPress

BUILD&BURNWeek3:
Day4Growth
Exercise
CalfPress
OnelegcalfRaise(dumbbell)
AI
LowPulleyRowWideGrip
Curl&Press
OneArmDumbbellRow

Sets

Reps

Rest (Sec)

5
3

13
5

60
120

5
5
3

5
8
13

120
90
60

BUILD&BURNWeek4:Growth
BUILD&BURNWeek4:
Day1Growth
Exercise

Sets

Reps

Rest (Sec)

3
3
2

13
8
5

60
90
120

5
3
5

5
8
13

120
90
60

TatePress
TricepRopePushdowns
InclineTricepExtensions(dumbbell)
AI
HighPull
WideGripPulldown
Pulldown&Pressdown

BUILD&BURNWeek4:
Day2Size
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
AI
Squat&Press
AlternateInclineDumbbellPress
LowPulleyRowWideGrip

Sets

Reps

Rest (Sec)

3
3
2

13
8
5

60
90
120

3
5
5

5
8
13

120
90
60

BUILD&BURNWeek4:
Day3Size
Exercise
CalfPress
SeatedCalfRaises
OneLegCalfRaise(Dumbbell)
AI
Pulldown&Pressdown
HighPull
Shrug

Sets

Reps

Rest (Sec)

2
3
3

13
8
5

60
90
120

5
5
3

5
8
13

60
90
120

BUILD&BURNWeek4:
Day4Size
Exercise

Sets

StandingDumbbellCurl
SeatedDumbbellCurl
BarbellCurl
AI
BentDumbbellRow
Curl&Press
UprightDumbbellRow

Reps

Rest (Sec)

2
3
3

13
8
5

60
90
120

3
5
5

5
8
13

120
90
60

BUILD&BURNWeek5:LeanMuscle
BUILD&BURNWeek5:
Day1LeanMuscle
Exercise

Sets

Reps

Rest (Sec)

CableCurls
DumbbellCurls
InclineDumbbellCurls
BarbellCurls

2
2
2
2

13
13
8
8

60
60
90
90

AI
Curl&Press
SeatedShoulderPress
WideGripPulldowns
StandingLateralRaise

3
5
3
2

8
8
13
13

90
90
60
60

BUILD&BURNWeek5:
Day2LeanMuscle
Exercise
StepUps
ReverseLunge
DumbbellSquat
StiffLegDeadlift
AI
Squat&Press
InclineDumbbellPress
HighPull
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&BURNWeek5:
Day3LeanMuscle
Exercise
TricepRopePushdowns
CloseHandsPushups
InclineTricepextension(barbell)
TatePress
AI
Pulldown&Pressdown
StandingDumbbellPress
UprightRow
BentDumbbellRow

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&BURNWeek5:
Day4LeanMuscle
Exercise

SeatedCalfRaise
CalfPress
OnelegCalfRaise(dumbbell)
AI
CableFacePulls
LowPulleyRowWideGrip
Curl&Press
SeatedLateralRaises

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&BURNWeek6:LeanMuscle
BUILD&BURNWeek6:
Day1LeanMuscle
Exercise

Sets

Reps

Rest (Sec)

InclineTricepExtensions(dumbbell)
RopePushdowns
TatePress
OneHandPushups

2
2
2
2

13
13
8
8

60
60
90
90

AI
Pulldown&Pressdown
HighPull
WideGripPulldown
FrontRaisePlate

3
5
3
2

8
8
13
13

90
90
60
60

BUILD&BURNWeek6:
Day2LeanMuscle
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
StepUps
AI
Squat&Press
AlternateInclineDumbbellPress
LowPulleyRowWideGrip
BentLateralRaise

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&BURNWeek6:
Day3LeanMuscle
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

CalfPress
StandingCalfRaises
OnelegCalfRaise(dumbbell)
AI
Pulldown&Pressdown
HighPull
SeatedlateralRaises
Shrugs

BUILD&BURNWeek6:
Day4LeanMuscle
Exercise
HammerCurl
StandingDumbbellCurl
SeatedDumbbellCurl
BarbellCurl
AI
BentDumbbellRow
StandingDumbbellPress
InclineDumbbellPress
StandingLateralRaise

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&BURNWeek7:LeanMuscle
BUILD&BURNWeek7:
Day1LeanMuscle
Exercise

ReverseCurls
InclineDumbbellCurls
StandingDumbbellCurls
RopeCurls
AI
Pullovers
SeatedShoulderPress
WideGripPulldowns
DumbbellFrontRaise

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&BURNWeek7:
Day2LeanMuscle
Exercise

Sets

DumbbellSquat
ReverseLunge
StepUp
Getups
AI
Squat&Press
InclineDumbbellPress
HighPull
SeatedLateralraise

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&BURNWeek7:
Day3LeanMuscle
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

OffsetPushups
TatePress
OneHandPushups
InclineTricepExtension(dumbbell)
AI
Pulldown&Pressdown
OneArmDumbbellRowLateral
UprightRow
ReverseGripPulldown

BUILD&BURNWeek7:
Day4LeanMuscle
Exercise
OnelegcalfRaise(dumbbell)
CalfPress
SeatedCalfRaise
AI
Pullovers
AlternateInclineDumbbellPress
CableCrossOver(high)
InclineDumbbellFyles

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&BURNWeek8:LeanMuscle
BUILD&BURNWeek8:
Day1LeanMuscle
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

TatePress
TricepRopePushdowns
InclineTricepExtensions(dumbbell)
SpidermanPushups
AI
HighPull
ReverseGripPulldown
Pulldown&Pressdown
BentDumbbellRow

BUILD&BURNWeek8:
Day2LeanMuscle
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
OneLegDeadlift
AI
Squat&Press
AlternateInclineDumbbellPress
CableCrossOverHigh
FrontRaise(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&BURNWeek8:
Day3LeanMuscle
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

CalfPress
SeatedCalfRaises
OneLegCalfRaise(Dumbbell)
AI
Pulldown&Pressdown
HighPull
StandingLateralRaise
Curl&Press

BUILD&BURNWeek8:
Day4LeanMuscle
Exercise
OneArmDumbbellRow
StandingDumbbellCurl
BarbellCurl
SeatedDumbbellCurl
AI
BentDumbbellRow
LowPulleyRowWideGrip
InclineDumbbellFlye
InclineDumbbellPress

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&BURNWeek9:Definition
BUILD&BURNWeek9:
Day1Definition
Exercise

RopeCurls
DumbbellCurls
InclineDumbbellCurls
BarbellCurls
AI
DumbbellUprightRow
SeatedShoulderPress
InclineDumbbellFlye
Pullovers
StabilityBallRollouts

Sets

Reps

Rest (Sec)

2
2
2
2

21
21
13
13

60
60
90
90

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60

BUILD&BURNWeek9:
Day2Definition
Exercise
StepUps
DumbbellSquat
ReverseLunge
StiffLegDeadlift
AI
Squat&Press
InclineDumbbellPress
CableCrossOverMid
SeatedLateralRaise
Shrugs

Sets

Reps

Rest (Sec)

2
2
2
2

21
21
13
13

60
60
90
90

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60

BUILD&BURNWeek9:
Day3Definition
Exercise
TricepRopePushdowns
CloseHandsPushups
InclineTricepextension(barbell)
TatePress
AI
Pulldown&Pressdown
StandingDumbbellPress
DumbbellUprightRow
BentDumbbellRow
StabilityBallRollouts

Sets

Reps

Rest (Sec)

2
2
2
2

21
21
13
13

60
60
90
90

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60

BUILD&BURNWeek9:
Day4Definition
Exercise
SeatedCalfRaise
CalfPress
OnelegCalfRaise(dumbbell)
AI
LowPulleyRowWideGrip
Curl&Press
CableFacePulls
SeatedLateralRaises
StabilityBallCurlups

Sets

Reps

Rest (Sec)

3
3
2

21
21
13

60
60
90

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60

BUILD&BURNWeek10:Definition

BUILD&BURNWeek10:
Day1Definition
Exercise

Sets

Reps

Rest (Sec)

InclineTricepExtensions(dumbbell)
TricepRopePushdowns
TatePress
OneHandPushups

2
2
2
2

21
21
13
13

60
60
90
90

AI
Pulldown&Pressdown
HighPull
WideGripPulldown
BentDumbbellRow
FrontRaisePlate

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60

BUILD&BURNWeek10:
Day2Definition
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
StepUps
AI
Squat&Press
AlternateInclineDumbbellPress
LowPulleyRowWideGrip
LowCableCrossOver
BentLateralRaise

Sets

Reps

Rest (Sec)

2
2
2
2

21
21
13
13

60
60
90
90

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60

BUILD&BURNWeek10:
Day3Definition
Exercise

Sets

Reps

Rest (Sec)

3
3
2

21
21
13

60
60
90

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60

CalfPress
StandingCalfRaises
OnelegCalfRaise(dumbbell)
AI
Pulldown&Pressdown
HighPull
LowPulleyRowCloseGrip
TripleRaise
Shrugs

BUILD&BURNWeek10:
Day4Definition
Exercise
HammerCurl
StandingDumbbellCurl
SeatedDumbbellCurl
BarbellCurl
AI
Pullovers
StandingDumbbellPress
InclineDumbbellPress
BentLateralRaises
StandingLateralRaise

Sets

Reps

Rest (Sec)

2
2
2
2

21
21
13
13

60
60
90
90

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60

BUILD&BURNWeek11:Definition
BUILD&BURNWeek11:
Day1Definition
Exercise

ReverseCurls
InclineDumbbellCurls
StandingDumbbellCurls
CableCurls
AI
Pullovers
SeatedShoulderPress
WideGripPulldowns
BentDumbbellRow
DumbbellFrontRaise

Sets

Reps

Rest (Sec)

2
2
2
2

21
21
13
13

60
60
90
90

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60

BUILD&BURNWeek11:
Day2Definition
Exercise
DumbbellSquat
ReverseLunge
StepUp
Getups
AI
Squat&Press
InclineDumbbellPress
HighPull
Curl&Press
SeatedLateralraise

Sets

Reps

Rest (Sec)

2
2
2
2

21
21
13
13

60
60
90
90

3
3
3
2
2

13
13
13
21
21

90
90
60
60
60

BUILD&BURNWeek11:
Day3Definition
Exercise

Sets

Reps

Rest (Sec)

2
2
2
2

21
21
13
13

60
60
90
90

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60

OffsetPushups
TatePress
OneHandPushups
InclineTricepExtension(dumbbell)
AI
Pulldown&Pressdown
OneArmDumbbellRowLateral
DumbbellUprightRow
ReverseGripPulldown
StandingLateralRaise

BUILD&BURNWeek11:
Day4Definition
Exercise
OnelegcalfRaise(dumbbell)
CalfPress
SeatedCalfRaise
AI
Pullovers
AlternateInclineDumbbellPress
CableCrossOver(high)
FrontRaise(Plate)
InclineDumbbellFlyes

Sets

Reps

Rest (Sec)

3
3
2

21
21
13

60
60
90

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60

BUILD&BURNWeek12:Definition
BUILD&BURNWeek12:
Day1Definition
Exercise

Sets

Reps

Rest (Sec)

2
2
2
2

21
21
13
13

60
60
90
90

3
3
2
2
3

13
13
21
21
21

90
90
60
60
60

TatePress
TricepRopePushdowns
InclineTricepExtensions(dumbbell)
SpidermanPushups
AI
HighPull
CloseGripPulldown
Pulldown&Pressdown
BentDumbbellRow
TripleRaises

BUILD&BURNWeek12:
Day2Definition
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
OneLegDeadlift
AI
Squat&Press
AlternateInclineDumbbellPress
InclineDumbbellPress
CableCrossOverHigh
FrontRaise(Plate)

Sets

Reps

Rest (Sec)

2
2
2
2

21
21
13
13

60
60
90
90

3
3
2
3
2

13
13
13
21
21

90
90
90
60
60

BUILD&BURNWeek12:
Day3Definition
Exercise

Sets

Reps

Rest (Sec)

2
3
3

21
21
13

60
60
90

3
3
3
2
2

13
13
13
13
21
21

90
90
90
60
60

CalfPress
SeatedCalfRaises
OneLegCalfRaise(Dumbbell)
AI
Pulldown&Pressdown
HighPull
SeatedDumbbellPress
StabilityBallCurlUp
StabilityBallRollOut

BUILD&BURNWeek12:
Day4Definition
Exercise
SeatedDumbbellCurl
StandingDumbbellCurl
BarbellCurl
OneArmDumbbellRow
AI
BentDumbbellRow
LowPulleyRowWideGrip
SeatedDumbbellLaterals
InclineDumbbellFlye
StabilityBallCurlUp

Sets

Reps

Rest (Sec)

2
2
2
2

21
21
13
13

60
60
90
90

3
3
3
2
2

13
13
13
21
21

90
90
90
60
60