ADONISINDEXWORKOUTBUILD

WaisttoHeightRatio47%
Hypertrophy,Strength,Power

Cycle1:Weeks14Hypertrophy
Mediumweights,6090secondsrest,813reps

Cycle2:Weeks58Strength

HeavyWeights,60120secondsrest,513reps

Cycle3:Weeks912Power

Heavyweights,120secondsrest,58reps

ADONISINDEXWaisttoHeightRatioChartBUILD
IfyourwaisttoheightRatioisinthisChartusetheAdonisIndexBUILDprogram

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)

AdonisIndexWorkoutBUILD
WaisttoHeightRatio:47%
WaistMeasurement(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

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

BUILDWeek1:Hypertrophy

BUILDWeek1:
Day1Hypertrophy
Exercise
CableCurls
StandingDumbbellCurls
InclineDumbbellCurls
BarbellCurls
AI
Curl&Press
SeatedShoulderPress
WideGripPulldowns
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

BUILDWeek1:
Day2Hypertrophy
Exercise
StepUps
ReverseLunge
DumbbellSquat
StiffLegDeadlift
AI
SquatandPress
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

BUILDWeek1:
Day3Hypertrophy
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

BUILDWeek1:
Day4Hypertrophy
Exercise

SeatedCalfRaise
CalfPress
OnelegCalfRaise(dumbbell)
AI
RopeFacePulls
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

Cantgetenough?Forweeks212clickhere:
http://www.adoniseffect.com/trueaccont