AESTHETIC

Step into the realm of your own mythology and embark on a

transformative journey with "ADONIS: The Ultimate Men's Workout
Booklet." Designed to help men achieve their dream physiques. This
booklet is a testament to the power of dedication, hard work, and the
wisdom of the ancient gods.

Drawing inspiration from the mythological figure Adonis himself, known

for his exceptional physical prowess and stunning physique, this
program offers a range of workout options to accommodate any
schedule. Whether you have 2, 4, or 6 days available each week,
"Adonis" has a split that fits your time availability, allowing you to sculpt
your body into a masterpiece of strength and masculinity.

But this isn't just any workout program. As the author and a true
testament to the effectiveness of this program, I can personally vouch for
its ability to transform your physique. Like Adonis, I too have journeyed
through the realm of fitness, relying solely on natural methods to attain a
level of physical fitness that leaves no doubt about the potential of the
human body.

I've written this workout program to include any technique that has
helped me sculpt my body including: optimising testosterone with
workouts, high intensity training & enough recovery to overcome high
stimulus. This is also why I have left some bonus tips for you in the end
section of this booklet.

@BIOHAX
But "Adonis" goes beyond physical transformation. It's about embracing
your inner warrior, going hard on any set you start, any rep you do and
as you sculpt your body, you'll also sharpen your mind, boost your
confidence, and cultivate the resilience necessary to conquer any
challenge that comes your way.

So, my fellow warriors, seize this opportunity to join the ranks of Adonis
himself and unlock the power within you.

Active Rest:
A deliberate approach to recovery from physical
exertion or exercise that involves engaging in low-
intensity activities to facilitate the restoration of the
body. Rather than complete rest, active recovery
involves performing light exercises, such as gentle
stretching, walking, or low-impact movements, to
enhance blood flow, promote muscle relaxation, and
facilitate the removal of metabolic waste products.

Superset:
A superset is a weightlifting technique that involves
performing two or more exercises consecutively
without rest. It typically targets the same muscle
group or opposing muscle groups to maximize
muscle stimulation and efficiency during a workout.

@BIOHAX
 2 DAYS/ WEEK

MONDAY
FUll body / 70 MIN

5 MINUTES SHOULDER MOBILITY WARMUP

ROMANIAN DEADLIFTS 3x10
SQUATS 3x10
BENCHPRESS 3x10
SHOULDERPRESS 2x12
LATERAL DUMBBELL RAISES 2x20
BODYWEIGHT PULLUPS 3x MAX

TUESDAY
REST

@BIOHAX
 2 DAYS/ WEEK

WENDESDAY
_
REST

THURSDAY
FULL-BODY DESTRUCTION / 70 MINS
5 MINUTES SHOULDER MOBILITY WARMUP
SUPERSET:
ROMANIAN DEADLIFTS 2x10
&
KETTLEBELL LUNGES

SUPERSET:

BENCHPRESS 3x10
&
T-BAR ROWS 3x12
SUPERSET
SHOULDERPRESS 2x12
&
LATERAL DUMBBELL RAISES
SUPERSET
BODYWEIGHT DIPS 2x MAX
&
BODYWEIGHT PULLUPS 2x MAX

@BIOHAX
2 DAYS/ WEEK

FRIDAY
ACTIVE-REST

SATURDAY
ACTIVE-REST

SUNDAY
ACTIVE-REST

_
@BIOHAX
 4 DAYS / WEEK

MONDAY
UPPER-BODY/ 60 MIN
BENCHPRESS 3x12
LAT-PULLDOWNS 3x12
NEGATIVE BENCH-PRESS 3x8
SEATED- CABLE-ROWS 3x8
SEATED SHOULDER-PRESS 3x10
LATERAL CABLE-RAISES 3x20

TUESDAY
LOWER BODY / 60 MIN

5 MIN FAST WALKING TREADMILLl

3x10 SQUATS
3x10 ROMANIAN DEADLIFTS
3x12 KETTLEBELL LUNGES
2x 10 SEATED LEG CURL
2x 10 LEG EXTENSIONS
3x 20 SEATED CALVE RAISES

@BIOHAX
 4 DAYS / WEEK

WENDESDAY
ACTIVE REST

THURSDAY
ACTIVE REST

@BIOHAX
 4 DAYS / WEEK

FRIDAY
PUSH / SHOULDER FOCUSED /60 MIN
5 MIN SHOULDER MOBILITY WARMUP
BENCHPRESS 3x10
MILITARY PRESS 3x12
sZ-BAR FRONT RAISES 3x12i
SEATED BUTTERFLY MACHINE 3x15
SUPERSET
LATERAL CABLE RAISES 3x20
&
TRICEP CABLE PUSHDOWS 3x12

SATURDAY
PULL / LAT-FOCUsEd/ 60 MIn
5 MIN SHOULDER MOBILITY WARMUP
BODYWEIGHT PULLUPS 3x MAX
ROMANIAN DEADLIFTS 3x10
SEATED CABLE-ROWS 3x12
LAT-PULLDOWN MACHINE 3x MAX
SZ-BAR-CURLS 3x12

@BIOHAX
4 DAYS / WEEK

SUNDAY
ACTIVE REST

@BIOHAX
 6 DAYS / WEEK

Monday
PUSH / SHOULDER FOCUSED /60 MIN
5 MIN SHOULDER MOBILITY WARMUP
BENCHPRESS 3x10
MILITARY PRESS 3x12
SZ-BAR-FRONT-RAISES 3x12
SEATED BUTTERFLY MACHINE 3x15
SUPERSET
LATERAL CABLE RAISES 3x20
&
TRICEP CABLE PUSHDOWS 3x12

TUESDAY
PULL / LAT-FOCUsEd/ 45 MIn
5 MIN SHOULDER MOBILITY WARMUP
BODYWEIGHT PULLUPS 3x MAX
SEATED CABLE-ROWS 3x12
LAT-PULLDOWN MACHINE 3x MAX
SZ-BAR-CURLS 3x12

@BIOHAX
 6 DAYS / WEEK

WENDESDAY
LEGS /60 MINS

5 MIN FAST WALKING ON TREADMILL

SQUATS 3x10
ROMANIAN DEADLIFTS 3x10
KETTLEBELL LUNGES 3x12
SEATED LEG CURL 2x10
LEG EXTENSIONS 2x 10
SEATED CALVE RAISES 3x 20

THURSDAY
ACTIVE REST

-
FRIDAY
CARDIO: UPHILL SPRINTS

FIND A STEEP HILL

SPRINT UP THE HILL
WALK BACK DOWN

REPEAT THE ABOVE 15-20 TIMES

@BIOHAX
 6 DAYS / WEEK

SATURDAY
FULL-BODY DESTRUCTION / 70 MINS

5 MINUTES SHOULDER MOBILITY WARMUP

SUPERSET:
ROMANIAN DEADLIFTS 2x10
&
KETTLEBELL LUNGES

SUPERSET:

BENCHPRESS 3x10
&
T-BAR ROWS 3x12
SUPERSET
SHOULDERPRESS 2x12
&
LATERAL DUMBBELL RAISES
SUPERSET
BODYWeiGHT DIPS 2x MAX
&
BODYWEIGHT PULLUPS 2x MAX

@BIOHAX
 6 DAYS / WEEK

SUNDAY
LOW-INTENSITY CARDIO / 120 MIN

FIND A bEAUTIFUL PARK / FOREST /ETC.

PACK YOUR BACKPACK WITH 2-5KG
WEIGHTS OR WATER
TAKE A WEIGHTED HIKE (AT LEAST 120 MINS)

@BIOHAX
 BONUS-SECTION

1. Avoid Tap-Water, Get Spring Water

2. 2x Cold Shower / Day
3. Limit Caffeine intake to 200mg / day (1-2 CUPS)
4. Keep your bedroom cool and chilly
5. No Alcohol
6. High Protein Intake (2-3G per KG / Bodyweight)
7. Prioritise hormones over weight-gain (no dirty
bulking)
8. Sleep in (Especially in the 4 or 6 Day Program you
will need tons of rest)
9. Practice a low inflammation diet (Low-Sugars,
Seedoils, Soy, Junk)
10. Limit carbs to Pre-Bedtime

@BIOHAX
 BONUS-SECTION

ESSENtIAL
1. VITAMIN K2 + VITAMIN D
2. ZINC
3. BORON
4. MAGNESIUM THREONATE (500MG)
5. CREATINE 3-5G / DAY
6. SHILAJIT
7. TONGKAT ALI

OPTIONAL
1. ESSENTIAL AMINO ACIDS
2. PROTEIN POWDER
3. GREENS POWDER

@BIOHAX
 Final WORDS

Congratulations on completing "Adonis: The Ultimate Men's

Workout Booklet" and taking the first step towards achieving
your dream physique.

I hope that the tips and techniques provided have ignited a fire
within you, inspiring you to push beyond your limits and
unleash your full potential.

But let me assure you, my friend, that what you've discovered

within these pages is just the beginning of a magnificent
journey. Building your dream physique is a continuous pursuit,
a symphony of dedication, discipline, and self-discovery. As a
natural athlete, you have the power to sculpt your body into a
masterpiece of strength and masculinity.

Remember, the pursuit of physical excellence is not simply

about aesthetics; it is about cultivating a mindset of growth,
perseverance, and resilience. It's about pushing yourself
beyond what you thought was possible and defying the
limitations that others may impose upon you.

While "Adonis" has equipped you with valuable tools, it's

crucial to acknowledge that everyone's journey is unique. Your
body, your goals, and your circumstances are yours alone.
That's why I want to offer you more than just a booklet - I want
to offer you personalized guidance tailored to your individual
needs.

@BIOHAX
 Final WORDS

I invite you to book a free 45-minute coaching call with me.

During this call, we can delve deeper into your aspirations,
address any concerns or challenges you may be facing, and
together, develop a roadmap to optimize your training, nutrition,
and overall lifestyle. This is an opportunity for us to collaborate,
to support one another, and to embark on a journey that will
transform not only your physique but your entire outlook on life.
Remember, my friend, that true greatness lies not just in the end
result but in the process itself. Embrace the challenges, relish
the sweat, and find joy in the incremental progress you make.
Surround yourself with positive influences, a supportive
community, and individuals who will uplift you on your path to
greatness.

I believe in you, not just as an athlete but as a human being

capable of extraordinary achievements. Let us walk this path
together, celebrating your victories, providing guidance through
your obstacles, and inspiring one another to reach new heights.
So, my friend, the next chapter of your journey awaits. Embrace
the opportunity to book your free 45-minute coaching call and
let's set sail towards the shores of your dreams. Together, we
will forge a legacy of strength, resilience, and unwavering
determination.

You can book you free coaching call with me by clicking HERE.

@BIOHAX