Temple of Adonis Protocol

This program is designed to build a dramatic “V‑taper” silhouette and overall upper‑body strength while keeping you engaged with a rich Greek‑myth theme. Over a six‑day cycle you’ll:

Days  1–4:  Hammer out chest, back, shoulders and arms with purpose‑built supersets, heavy vertical pulls, wide rows, presses, and targeted arm work—each session named for a god or hero to fuel your focus.

Day 5: Dominate leg development (hack squats, hamstring curls, hip thrusts) then finish with high‑rep lat and delt “burners” to reinforce that taper even on lower‑body day.

Day 6: Rest in a mythic sanctuary of recovery, allowing muscles to rebuild stronger.

By rotating unique exercises—machine presses, single‑arm isolations, cable finishers—and varying set/rep schemes, you’ll continually challenge your muscles, avoid plateaus, and carve the broad shoulders, thick back, narrow waist, and powerful arms of a true demigod. Whether you’re chasing strength, aesthetics, or both, this program gives structure, progression, and a heroic soundtrack for every rep.

Key Goals;

- Build wide, swooping lats and thick upper back

- Develop broad, rounded shoulders for max illusion of width

- Tighten and slim the waist through core anti‑rotation work

- Progressively overload with themed intensity (@6–@9 scales)

- Stay motivated with epic Greek myth‑inspired workout titles and 
   story

Embrace the forge, don your wings, and ascend to your legend!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Barbell)

Lat Pulldown

Chest Supported Ez Row

Face Pull

Chest Fly (Machine)

High Row

Pullover (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Forge Of Hephaestus

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Reverse Pec Deck

Straight Arm Pulldown

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Seated Shoulder Press (Dumbbell)

Y Raise

Wings Of Atlas

Wide Grip Pull-Up

Seated Overhead Press (Barbell)

Chest Supported Row (Machine)

Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Shrug (Barbell)

Hanging Knee Raise

Hammer Curl (Cable)

Spear Of Ares

Bench Press (Close Grip)

Arnold Press

Incline Curl (Dumbbell)

Skull Crusher (EZ-Bar)

Preacher Curl (Dumbbell)

One Arm Lateral Raise (Cable)

Dip (Bodyweight)

Overhead Tricep Extension (Cable)

Bow Of Artemis

Hack Squat

Leg Curl

Hamstring Curl

Leg Extension

Seated Calf Raise

Sandals Of Hermes

Eating Candy On The Couch

Temple Of Hypnos

0 reviews for Temple of Adonis Protocol