Adonis🦾

Unleash your potential with the Adonis program, a comprehensive 10-week training plan designed to sculpt your physique and enhance strength. Comprising four sessions per week, this program focuses on both upper and lower body workouts, incorporating a mix of barbell, dumbbell, and machine exercises. Each week is strategically structured to optimize recovery and performance, featuring deload weeks to ensure you stay strong and injury-free. Get ready to transform your body and elevate your lifting game!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Incline Bench Press (Dumbbell)

Helms Rows

Seated Shoulder Press (Dumbbell)

Chest Supported Row (Machine)

UPPER1 | Deload Week

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

LOWER1 | Deload Week

Bench Press (Close Grip)

Pull-Up (Neutral Grip, Weighted)

Chest Press (Machine)

Yates Rows

Seated Row (Cable)

Reverse Bicep Curl (EZ Bar)

UPPER2 | Deload Week

Front Squat (Barbell)

Back Extension

Leg Press

Hip Thrust (Machine)

LOWER2 | Deload week

UPPER1

LOWER1

UPPER2

LOWER2

Incline Curl (Dumbbell)

Lat Pulldown (Single Arm)

Arnold Press

Dumbbell Row

Hack Squat

LOWER1(deload)

UPPER1(deload)

UPPER2(deload)

LOWER2(deload)

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