AI Manual Build

ADONISINDEXWORKOUTBUILD
WaisttoHeightRatio4547%
LeanMuscle,Growth,Size
Cycle1:Weeks14LeanMuscle
Mediumweights,6090secondsrest,813reps
Cycle2:Weeks58Growth
HeavyWeights,60120secondsrest,513reps
Cycle3:Weeks912Size
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:4547%
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
StepUps(bodyweight)
Pulldown&Pressdown
BodyweightSquats
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
BUILDWeek1:LeanMuscle
BUILDWeek1:
Day1LeanMuscle
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:
Day2LeanMuscle
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:
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
BUILDWeek1:
Day4LeanMuscle
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
BUILDWeek2:
Day1LeanMuscle
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
InclineTricepExtensions(dumbbell)
RopePushdowns
TatePress
OneHandPushups
AI
Pulldown&Pressdown
HighPull
WideGripPulldown
FrontRaisePlate
Rest (Sec)
BUILDWeek2:
Day2LeanMuscle
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
StepUps
AI
Squat&Press
AlternateInclineDumbbellPress
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
BUILDWeek2:
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
BUILDWeek2:
Day4LeanMuscle
Exercise
HammerCurl
StandingDumbbellCurl
SeatedDumbbellCurl
BarbellCurl
AI
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
BUILDWeek3:
Day1LeanMuscle
Exercise
ReverseCurls
RopeCurls
AI
Pullovers
SeatedShoulderPress
WideGripPulldowns
FrontRaiseDumbbellTwoHands
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
BUILDWeek3:
Day2LeanMuscle
Exercise
Sets
DumbbellSquat
ReverseLunge
StepUp
Getups
AI
SquatandPress
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
BUILDWeek3:
Day3LeanMuscle
Exercise
OffsetPushups
TatePress
OneHandPushups
InclineTricepExtension(dumbbell)
AI
Pulldown&Pressdown
OneArmDumbbellRowLateral
UprightRow
ReverseGripPulldown
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
BUILDWeek3:
Day4LeanMuscle
Exercise
OnelegcalfRaise(dumbbell)
CalfPress
SeatedCalfRaise
AI
Pullovers
AlternateInclinePress
CableCrossOver(high)
InclineDumbbellFlys
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
BUILDWeek4:
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
RopePushdowns
Pushups(Spiderman)
AI
HighPull
ReverseGripPulldown
Pulldown&Pressdown
BentDumbbellRow
BUILDWeek4:
Day2LeanMuscle
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
OneLegDeadlift
AI
Squat&Press
CableCrossOverMid
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
BUILDWeek4:
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
Curl&Press
BUILDWeek4:
Day4LeanMuscle
Exercise
OneArmDumbbellRow
BarbellCurl
SeatedDumbbellCurl
AI
BentDumbbellRow
InclineDumbbellFlye
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
BUILDWeek5:Growth
BUILDWeek5:
Day1Growth
Exercise
DumbbellCurls
BarbellCurls
AI
Curl&Press
SeatedDumbbellPress
WideGripPulldowns
Sets
Reps
Rest (Sec)
3
3
2
13
8
5
60
90
120
3
5
5
5
8
13
120
90
60
BUILDWeek5:
Day2Growth
Exercise
StepUps
ReverseLunge
DumbbellSquat
AI
SquatandPress
HighPull
Sets
Reps
Rest (Sec)
3
3
2
13
8
5
60
90
120
3
5
5
5
8
13
120
90
60
BUILDWeek5:
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
DumbbellUprightRow
BUILDWeek5:
Day4Growth
Exercise
CalfPress
AI
OneArmDumbbellRow
Curl&Press
Sets
Reps
Rest (Sec)
5
3
13
13
60
60
5
5
3
13
8
5
60
90
120
BUILDWeek6:Growth
BUILDWeek6:
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
BUILDWeek6:
Day2Growth
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
AI
Squat&Press
Sets
Reps
Rest (Sec)
3
3
2
13
8
5
60
90
120
3
5
5
5
8
13
120
90
60
BUILDWeek6:
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
BUILDWeek6:
Day4Growth
Exercise
BarbellCurl
SeatedDumbbellCurl
AI
BentDumbbellRow
Curl&Press
UprightRow
Sets
Reps
Rest (Sec)
2
3
3
13
8
5
60
90
120
3
5
5
5
8
13
120
90
60
BUILDWeek7:Growth
BUILDWeek7:
Day1Growth
Exercise
BarbellCurls
AI
SeatedDumbbellPress
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
BUILDWeek7:
Day2Growth
Exercise
DumbbellSquat
ReverseLunge
StepUp
AI
SquatandPress
HighPull
Sets
Reps
Rest (Sec)
3
2
3
13
8
5
60
90
120
5
5
3
5
8
13
120
90
60
BUILDWeek7:
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
TricepBarPushdowns
AI
Pulldown&Pressdown
DumbbellUprightRow
BUILDWeek7:
Day4Growth
Exercise
CalfPress
AI
Curl&Press
OneArmDumbbellRow
Sets
Reps
Rest (Sec)
5
3
13
5
60
120
5
5
3
5
8
13
120
90
60
BUILDWeek8:Growth
BUILDWeek8:
Day1Growth
Exercise
TatePress
RopePushdowns
AI
HighPull
WideGripPulldown
Pulldown&Pressdown
Sets
Reps
Rest (Sec)
3
3
2
13
8
5
60
90
120
5
3
5
5
8
13
120
90
60
BUILDWeek8:
Day2Growth
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
AI
Squat&Press
Sets
Reps
Rest (Sec)
3
3
2
13
8
5
60
90
120
3
5
5
5
8
13
120
90
60
BUILDWeek8:
Day3Growth
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
BUILDWeek8:
Day4Growth
Exercise
Sets
SeatedDumbbellCurl
BarbellCurl
AI
BentDumbbellRow
Curl&Press
UprightRow
Reps
Rest (Sec)
2
3
3
13
8
5
60
90
120
3
5
5
5
8
13
120
90
60
BUILDWeek9:Size
BUILDWeek9:
Day1Size
Exercise
Sets
Reps
Rest (Sec)
3
3
2
8
8
5
90
90
120
5
5
3
5
8
8
120
90
90
DumbbellCurls
BarbellCurls
AI
Curl&Press
SeatedShoulderPress
WideGripPulldowns
BUILDWeek9:
Day2Size
Exercise
Sets
Reps
Rest (Sec)
StepUps
ReverseLunge
DumbbellSquat
3
3
2
8
8
5
90
90
120
AI
SquatandPress
HighPull
5
5
3
5
8
8
120
90
90
BUILDWeek9:
Day3Size
Exercise
Sets
Reps
Rest (Sec)
3
3
2
8
8
5
90
90
120
5
5
3
5
8
8
120
90
90
OneArmPushups
Pushups(Offset)
TatePress
AI
Pulldown&Pressdown
BUILDWeek9:
Day4Size
Exercise
CalfPress
AI
BentDumbbellRow
Curl&Press
Sets
Reps
Rest (Sec)
5
3
8
8
90
90
5
5
3
5
8
8
120
90
90
BUILDWeek10:Size
BUILDWeek10:
Day1Size
Exercise
Sets
Reps
Rest (Sec)
5
3
8
5
90
120
5
5
3
5
8
8
120
90
90
TricepExtensions(dumbbell)
TricepExtension(Barbell)
AI
Pulldown&Pressdown
HighPull
WideGripPulldown
BUILDWeek10:
Day2Size
Exercise
StiffLegDeadlift
DumbbellSquat
ReverseLunge
AI
Squat&Press
Sets
Reps
Rest (Sec)
3
3
2
8
8
5
90
90
120
5
5
3
5
8
8
120
90
90
BUILDWeek10:
Day3Size
Exercise
Sets
Reps
Rest (Sec)
5
3
8
8
90
90
5
5
3
5
8
8
120
90
90
StandingCalfRaises
SeatedCalfRaises
AI
HighPull
Pulldown&Pressdown
PowerShrug
BUILDWeek10:
Day4Size
Exercise
InclineCurls
AI
BentDumbbellRow
Curl&Press
UprightRow
Sets
Reps
Rest (Sec)
5
3
8
5
90
120
5
5
3
5
8
8
120
90
90
BUILDWeek11:Size
BUILDWeek11:
Day1Size
Exercise
Sets
Reps
Rest (Sec)
3
3
2
8
8
5
90
90
120
5
5
3
5
8
8
120
90
90
BarbellCurls
DumbbellCurls
AI
WideGripPulldowns
SeatedShoulderPress
Curl&Press
BUILDWeek11:
Day2Size
Exercise
StepUps
ReverseLunge
DumbbellSquat
AI
SquatandPress
HighPull
Sets
Reps
Rest (Sec)
3
3
2
8
8
5
90
90
120
5
5
3
5
8
8
120
90
90
BUILDWeek11:
Day3Size
Exercise
Sets
Reps
Rest (Sec)
3
3
2
8
8
5
90
90
120
5
5
3
5
8
8
120
90
90
OneArmPushups
Pushups(Offset)
TricepExtension(Dumbbell)
AI
Pulldown&Pressdown
WidegripPulldowns
UprightRow
BUILDWeek11:
Day4Size
Exercise
CalfPress
AI
BentDumbbellRow
Sets
Reps
Rest (Sec)
5
3
8
8
90
90
5
5
3
5
8
8
120
90
90
Week12:Size
BUILDWeek12:
Day1Size
Exercise
Sets
Reps
Rest (Sec)
5
3
8
5
90
120
5
5
3
5
8
8
120
90
90
RopePushdowns
AI
Pulldown&Pressdown
HighPull
WideGripPulldown
BUILDWeek12:
Day2Size
Exercise
Sets
ReverseLunge
DumbbellSquat
StiffLegDeadlift
AI
Squat&Press
Reps
Rest (Sec)
3
3
2
8
8
5
90
90
120
5
5
3
5
8
8
120
90
90
BUILDWeek12:
Day3Size
Exercise
Sets
Reps
Rest (Sec)
5
3
8
8
90
90
5
5
3
5
8
8
120
90
00
StandingCalfRaises
SeatedCalfRaises
AI
AlternateInclinedumbbellPress
HighPull
Shrug
BUILDWeek12:
Day4Size
Exercise
Sets
InclineTricepExtension(Barbell)
TatePress
AI
BentDumbbellRow
Pulldown&Pressdown
SeatedShoulderPress
Reps
Rest (Sec)
5
3
8
5
90
120
5
5
3
5
8
8
120
90
90

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ADONISINDEXWORKOUTBUILD

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