Adonis physique

Plan Details

The Adonis physique routine by silviu_pit is a 31 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

4 days a week training program based on periodization. It incorporates supersets, drop-sets and nega... Read More

4 days a week training program based on periodization. It incorporates supersets, drop-sets and negative sets (5 second negative). The general rules: week 1: rep 6 x 5 sets week 2: rep 8 x 5/4 sets week 3: rep 10 x 4 sets week 4: rep 15 x 4/3 sets and repeat... *After the first 4 weeks the exercises will be slightly different. The following exercises should be combine and should be performed as a superset: Chest - Dumbbell Fly + Dumbbell Straight Arm Pullover; Triceps - Barbell Lying Triceps Extension + Dumbbell One Arm Triceps Extension Back - Barbell Bent Over Row + Barbell Bent Over Two Arm Row; Barbell Preacher Curl +Biceps Dumbbell Alternate Hammer Curl Shoulders - Dumbbell Alternate Lying Reverse Fly + Dumbbell Lateral Raise; Upper Legs - Lying Leg Curls + Leg Extensions Chest - Dumbbell Fly + Cable Lower Chest Raise; Triceps - Cable Triceps Pushdown + Cable Tricep Kickback Biceps - Barbell Preacher Curl + Dumbbell Alternate Hammer Curl Forearms - Barbell Seated Palms Down Wrist Curl + Barbell Seated Reverse Wrist Curl Shoulders - Dumbbell Lateral Raise + Dumbbell Arnold Press During first month the negative sets will be performed on the last exercise of each muscle group (2 groups per day = 2 negative exercises - except day 4,8,12,16,20,24,28,32). Starting with the second month the drop set or strip set will be performed also on the last exercise of each muscle group following the same rule as for the negative set and thus replacing it. Small variations are allowed due to injuries or preferred exercises. *Pull-ups are supposed to be performed while taking as many brakes as necessary. Idea is to reach the desired reps in the minimum time though. The 4 day of each week is supposed to be the workout where you train the specific muscle group/groups which you desire to grow faster or which you have neglected in the past. Be free to customise this particular day of training. Nutrition and Supplementation and Dieting : Use a calorie calculator, but no more than 3000 kal / day if you desire to stay lean. Intermittent fasting diet/lifestyle is highly recommended (no more than 16h fast on workout days) Do not train your legs in a fasted state! (you might faint) 1g protein / pound of body weight min. 150 gr. / day Creatine 5g / day Optional a protein supplement (Whey, Whey isolate, Casein or Milk). Take a shake after training. Preferred sources of macronutrients: Carbs: Whole Grains (Brown Rice, Barley, Quinoa, Teff, Buckwheat, Oats & Rye, cooked); Vegetables (Sweet Potato, Taro, Carrots, Corn, Green Leafy Vegetables); Vegetables mix ( Mexican/asian/mediteranian/etc.); Salads with cheese; Fruits (Bananas, Plantains, Oranges, Apples); Beans. Dark chocolate Honey. Proteins: Chicken; Turkey; Whole eggs; Lean Beef; Lean Pork; Fish. Fats: Nuts & beans; Avocado; Extra Virgin Olive Oil/ almond oil/ etc.; Fish oil/ omega 3; Chia Seeds; Coconuts, and coconut oil; Full-fat yogurt. Good luck!