Muscle Building Foundation

Adonis Index Workout Systems
Muscle Building Foundation

Program
12 Week Periodized Program For:
Mass
Strength
Power
By: John Barban

Copyright AdonisLifestyle LLC
2010
Muscle Building Foundation Week 1

Muscle Building Foundation: Week 1 Day 1
Exercise
Squats
Sets
1
2
1
5
Reps
15
12
10
7
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
15
12
10
7
60
90
120
180
Notes

Exercise
Sets
Chin Ups
4
One Arm Dumbbell Rows
4
Standing Lateral Raise
4
Standing Front Raise
4
Standing Alternate Dumbbell Curl 4
Incline Curls
4
Incline Tricep Extension
4
Tate Press
4
Reps
12
12
12
12
8
8
8
8
Rest (secs)
90
90
90
90
120
120
120
120

2010
Notes

Exercise
Military Press
Sets Reps
1
15
2
12
1
10
5
7
Rest (secs)
60
90
120
180
Flat Dumbbell Press
120
Deadlifts
2
2
5
8
6
5
90
90
180
Notes

Exercise
High Pull
Bent Lateral Raise
Wide Grip Pulldowns
Low Pulley Row
Overheard Tricep Extension
Lying Tricep Extension
Barbell Curl
Hammer Curl
Sets
4
4
4
4
4
4
4
4
Reps
12
12
12
12
8
8
8
8
Rest (secs)
90
90
90
90
120
120
120
120

2010
Notes

Exercise
Squats
Incline Bench Press
Sets Reps
1
15
2
12
1
10
5
7
1
2
1
5
15
12
10
7
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 1 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Exercise
Squats
Sets
1
2
1
5
Reps
15
12
10
7
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
15
12
10
7
60
90
120
180
Notes

Exercise
Sets
Chin Ups
4
4
4
4
Incline Curls
4
4
Tate Press
4
Reps
12
12
12
12
8
8
8
8
Rest (secs)
90
90
90
90
120
120
120
120

2010
Notes

Exercise
Military Press
Sets Reps
1
15
2
12
1
10
5
7
Flat Dumbbell Press 4

Deadlifts
2
2
5
Rest (secs)
60
90
120
180
120
8
6
5
90
90
180
Notes

Exercise
High Pull
Bent Lateral Raise
Wide Grip Pulldowns
Low Pulley Row
Barbell Curl
Hammer Curl
Sets
4
4
4
4
4
4
4
4
Reps
12
12
12
12
8
8
8
8
Rest (secs)
90
90
90
90
120
120
120
120

2010
Notes

Exercise
Squats
Incline Bench Press
Sets Reps
1
15
2
12
1
10
5
7
1
2
1
5
15
12
10
7
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 2 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Exercise
Squats
Sets
1
2
1
5
Reps
15
12
10
7
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
15
12
10
7
60
90
120
180
Notes

Exercise
Sets
Chin Ups
4
4
4
4
Incline Curls
4
4
Tate Press
4
Reps
12
12
12
12
8
8
8
8
Rest (secs)
90
90
90
90
120
120
120
120

2010
Notes

Exercise
Military Press
Sets
1
2
1
5
Reps
15
12
10
7
Rest (secs)
60
90
120
180
Flat Dumbbell Press
120
Deadlifts
2
2
5
8
6
5
90
90
180
Notes

Exercise
High Pull
Bent Lateral Raise
Wide Grip Pulldowns
Low Pulley Row
Barbell Curl
Hammer Curl
Sets
4
4
4
4
4
4
4
4
Reps
12
12
12
12
8
8
8
8
Rest (secs)
90
90
90
90
120
120
120
120

2010
Notes

Exercise
Squats
Sets Reps
1
15
2
12
1
10
5
7
Incline Bench Press 1

2
1
5
15
12
10
7
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 3 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Exercise
Squats
Sets
1
2
1
5
Reps
15
12
10
7
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
15
12
10
7
60
90
120
180
Notes

Exercise
Sets
Chin Ups
4
4
4
4
Incline Curls
4
4
Tate Press
4
Reps
12
12
12
12
8
8
8
8
Rest (secs)
90
90
90
90
120
120
120
120

2010
Notes

Exercise
Military Press
Sets Reps
1
15
2
12
1
10
5
7

Deadlifts
2
2
5
Rest (secs)
60
90
120
180
120
8
6
5
90
90
180
Notes

Exercise
High Pull
Bent Lateral Raise
Wide Grip Pulldowns
Low Pulley Row
Barbell Curl
Hammer Curl
Sets
4
4
4
4
4
4
4
4
Reps
12
12
12
12
8
8
8
8
Rest (secs)
90
90
90
90
120
120
120
120

2010
Notes

Exercise
Squats
Incline Bench Press
Sets Reps
1
15
2
12
1
10
5
7
1
2
1
5
15
12
10
7
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 4 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Exercise
Squats
Sets
1
2
1
5
Reps
15
10
8
5
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
15
10
8
5
60
90
120
180
Notes

Exercise
Reverse Grip Pulldown
Low Pulley Row Wide Grip
Seated Lateral Raises
Bent Lateral Raise
Seated Dumbell Curls
Concentration Curls
Rope Pushdowns
Lying Tricep Extension (dumbbell)
Sets
4
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
10
Rest (secs)
90
90
90
90
90
90
90
90

2010
Notes

Exercise
Military Press
Sets Reps
1
15
2
12
1
10
5
7

Deadlifts
2
2
5
Rest (secs)
60
90
120
180
10
120
8
6
5
90
90
180
Notes

Exercise
Dumbbell Upright Row
One Arm Lateral Raises
Chin Ups
Tate Press
Dips
Cable Curls
Reverse Curls
Sets
4
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
10
Rest (secs)
90
90
90
90
90
90
90
90

2010
Notes

Exercise
Squats
Sets Reps
1
15
2
10
1
8
5
5

2
1
5
15
10
8
5
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 5 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Exercise
Squats
Sets
1
2
1
5
Reps
15
10
8
5
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
15
10
8
5
60
90
120
180
Notes

Exercise
Bent Lateral Raise
Concentration Curls
Rope Pushdowns
Sets
4
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
10
Rest (secs)
90
90
90
90
90
90
90
90

2010
Notes

Exercise
Military Press
Sets
1
2
1
5
Reps
15
12
10
7
Rest (secs)
60
90
120
180
Flat Dumbbell Press
10
120
Deadlifts
2
2
5
8
6
5
90
90
180
Notes

Exercise
Chin Ups
Tate Press
Dips
Cable Curls
Reverse Curls
Sets
4
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
10
Rest (secs)
90
90
90
90
90
90
90
90

2010
Notes

Exercise
Squats
Sets Reps
1
15
2
10
1
8
5
5

2
1
5
15
10
8
5
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 6 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Exercise
Squats
Sets
1
2
1
5
Reps
15
10
8
5
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
15
10
8
5
60
90
120
180
Notes

Exercise
Bent Lateral Raise
Concentration Curls
Rope Pushdowns
Sets
4
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
10
Rest (secs)
90
90
90
90
90
90
90
90

2010
Notes

Exercise
Military Press
Sets Reps
1
15
2
12
1
10
5
7

Deadlifts
2
2
5
Rest (secs)
60
90
120
180
10
120
8
6
5
90
90
180
Notes

Exercise
Chin Ups
Tate Press
Dips
Cable Curls
Reverse Curls
Sets
4
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
10
Rest (secs)
90
90
90
90
90
90
90
90

2010
Notes

Exercise
Squats
Incline Bench Press
Sets Reps
1
15
2
10
1
8
5
5
1
2
1
5
15
10
8
5
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 7 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Exercise
Squats
Sets
1
2
1
5
Reps
15
10
8
5
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
15
10
8
5
60
90
120
180
Notes

Exercise
Bent Lateral Raise
Concentration Curls
Rope Pushdowns
Sets
4
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
10
Rest (secs)
90
90
90
90
90
90
90
90

2010
Notes

Exercise
Military Press
Sets Reps
1
15
2
12
1
10
5
7
Rest (secs)
60
90
120
180
Flat Dumbbell Press
10
120
Deadlifts
2
2
5
8
6
5
90
90
180
Notes

Exercise
Chin Ups
Tate Press
Dips
Cable Curls
Reverse Curls
Sets
4
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
10
Rest (secs)
90
90
90
90
90
90
90
90

2010
Notes

Exercise
Squats
Sets Reps
1
15
2
10
1
8
5
5

2
1
5
15
10
8
5
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 8 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Exercise
Squats
Sets
1
2
1
5
Reps
12
8
6
3
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
12
8
6
3
60
90
120
180
Notes

Exercise
One Arm Dumbbell Row
Chin Ups
Bent Lateral Raises
Plate Front Raises
Barbell Curls
Standing Dumbbell Curls
Lying Tricep Extensions
Rope Pushdowns
Sets
4
4
4
4
4
4
4
4
Reps
8
8
12
12
12
12
12
12
Rest (secs)
120
120
90
90
90
90
90
90

2010
Notes

Exercise
Military Press
Sets
1
2
1
5
Reps
15
12
10
7
Rest (secs)
60
90
120
180
Flat Dumbbell Press
12
120
Deadlifts
2
2
5
8
6
3
90
90
180
Notes

Exercise
Wide Grip Pulldown
Low Pulley Row
Tate Press
Lying Tricep Extension (dumbbells)
Hammer Curls
Incline Curls
Sets
4
4
4
4
4
4
4
4
Reps
10
10
8
8
12
12
12
12
Rest (secs)
90
90
120
120
90
90
90
90

2010
Notes

Exercise
Squats
Sets Reps
1
12
2
8
1
6
5
3

2
1
5
12
8
6
3
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 9 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Exercise
Squats
Sets
1
2
1
5
Reps
12
8
6
3
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
12
8
6
3
60
90
120
180
Notes

Exercise
Chin Ups
Bent Lateral Raises
Plate Front Raises
Barbell Curls
Rope Pushdowns
Sets
4
4
4
4
4
4
4
4
Reps
8
8
10
10
12
12
12
12
Rest (secs)
120
120
90
90
90
90
90
90

2010
Notes

Exercise
Military Press
Sets Reps
1
15
2
12
1
10
5
7

Deadlifts
2
2
5
Rest (secs)
60
90
120
180
12
120
8
6
3
90
90
180
Notes

Exercise
Wide Grip Pulldown
Low Pulley Row
Tate Press
Hammer Curls
Incline Curls
Sets
4
4
4
4
4
4
4
4
Reps
10
10
8
8
12
12
12
12
Rest (secs)
90
90
120
120
90
90
90
90

2010
Notes

Exercise
Squats
Sets Reps
1
12
2
8
1
6
5
3

2
1
5
12
8
6
3
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 10 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Exercise
Squats
Sets
1
2
1
5
Reps
12
8
6
3
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
12
8
6
3
60
90
120
180
Notes

Exercise
Chin Ups
Bent Lateral Raises
Plate Front Raises
Barbell Curls
Rope Pushdowns
Sets
4
4
4
4
4
4
4
4
Reps
8
8
12
12
12
12
12
12
Rest (secs)
120
120
90
90
90
90
90
90

2010
Notes

Exercise
Military Press
Sets Reps
1
15
2
12
1
10
5
7

Deadlifts
2
2
5
Rest (secs)
60
90
120
180
12
120
8
6
3
90
90
180
Notes

Exercise
Wide Grip Pulldown
Low Pulley Row
Tate Press
Hammer Curls
Incline Curls
Sets
4
4
4
4
4
4
4
4
Reps
10
10
8
8
12
12
12
12
Rest (secs)
90
90
120
120
90
90
90
90

2010
Notes

Exercise
Squats
Incline Bench Press
Sets Reps
1
12
2
8
1
6
5
3
1
2
1
5
12
8
6
3
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 11 Final Notes:___________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Exercise
Squats
Sets
1
2
1
5
Reps
12
8
6
3
Rest (secs)
60
90
120
180
Bench Press
1
2
1
5
12
8
6
3
60
90
120
180
Notes

Exercise
Chin Ups
Bent Lateral Raises
Plate Front Raises
Barbell Curls
Rope Pushdowns
Sets
4
4
4
4
4
4
4
4
Reps
12
12
12
12
12
12
12
12
Rest (secs)
90
90
90
90
90
90
90
90

2010
Notes

Exercise
Military Press
Sets Reps
1
15
2
12
1
10
5
7

Deadlifts
2
2
5
Rest (secs)
60
90
120
180
12
120
8
6
3
90
90
180
Notes

Exercise
Wide Grip Pulldown
Low Pulley Row
Tate Press
Hammer Curls
Incline Curls
Sets
4
4
4
4
4
4
4
4
Reps
10
10
8
8
12
12
12
12
Rest (secs)
90
90
120
120
90
90
90
90

2010
Notes

Exercise
Squats
Sets Reps
1
12
2
8
1
6
5
3

2
1
5
12
8
6
3
Rest (secs)
60
90
120
180
Notes
60
90
120
180
Week 12 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
2010

Muscle Building Foundation - 12 Week Program

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Muscle Building Foundation - 12 Week Program

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Adonis Index Workout Systems

By: John Barban

Muscle Building Foundation Week 1

Muscle Building Foundation: Week 1 Day 2

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 1

Flat Dumbbell Press

Muscle Building Foundation: Week 1 Day 4

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 1

Incline Bench Press

Week 1 Final Notes:____________________________

Muscle Building Foundation Week 2

Muscle Building Foundation: Week 2 Day 2

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 2

Flat Dumbbell Press 4

Muscle Building Foundation: Week 2 Day 4

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 2

Incline Bench Press

Week 2 Final Notes:____________________________

Muscle Building Foundation Week 3

Muscle Building Foundation: Week 3 Day 2

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 3

Flat Dumbbell Press

Muscle Building Foundation: Week 3 Day 4

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 3

Incline Bench Press 1

Week 3 Final Notes:____________________________

Muscle Building Foundation Week 4

Muscle Building Foundation: Week 4 Day 2

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 4

Flat Dumbbell Press 4

Muscle Building Foundation: Week 4 Day 4

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 4

Incline Bench Press

Week 4 Final Notes:____________________________

Muscle Building Foundation Week 5

Muscle Building Foundation: Week 5 Day 2

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 5

Flat Dumbbell Press 4

Muscle Building Foundation: Week 5 Day 4

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 5

Incline Bench Press 1

Week 5 Final Notes:____________________________

Muscle Building Foundation Week 6

Muscle Building Foundation: Week 6 Day 2

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 6

Flat Dumbbell Press

Muscle Building Foundation: Week 6 Day 4

Copyright AdonisLifestyle LLC

Muscle Building Foundation Week 6

Incline Bench Press 1

Week 6 Final Notes:____________________________

Muscle Building Foundation Week 7