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Adonis Golden Ratio Training Systems

Category 1
Primary Goal - Muscle
Gain
12 Week Periodized Program For:
Maximum Muscle Mass
Strength
Power
By John Barban

Copyright Strength Works


International Publishing Inc
2013

Week 1
Week 1 Day 1
Exercise

Sets

Reps

Rest (secs)

Squats

15

60

12

90

10

120

180

Bench Press

15

60

12

90

10

120

180

Notes

Week 1 Day 2
Exercise

Sets Reps

Rest (secs)

Chin Ups

12

90

One Arm Dumbbell Row

12

90

Standing Lateral Raise

12

90

Front Raise plate

12

90

120

Standing Alternate Dumbbell Curl 4


Incline Dumbbell Curls

120

Incline Tricep Extension

120

Tate Press

120

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 1
Exercise

Week 1 Day 3

Sets Reps

Rest (secs)

Military Press

15

60

12

90

10

120

180

Notes

Flat Dumbbell Press

120

Stiff Leg Deadlift

90

90

180

Week 1 Day 4
Exercise

Sets Reps

Rest (secs)

High Pull

12

90

Bent Lateral Raise

12

90

Wide Grip Pulldown

12

90

Low Pulley Row Wide Grip

12

90

Overhead Tricep Extension

120

Lying Tricep Extension

120

Barbell Curls

120

Hammer Curls

4
8
120
Copyright Strength Works
International Publishing Inc
2013

Notes

Week 1
Exercise

Week 1 Day 5

Sets Reps

Rest (secs)

Squats

15

60

12

90

10

120

180

Incline Bench Press

15

60

12

90

10

120

180

Notes

Week 1 Final Notes__________________________


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Copyright Strength Works
International Publishing Inc
2013

Week 2
Week 2 Day 1
Exercise

Sets

Reps

Rest (secs)

Squats

15

60

12

90

10

120

180

Bench Press

15

60

12

90

10

120

180

Notes

Week 2 Day 2
Exercise

Sets Reps

Rest (secs)

Chin Ups

12

90

One Arm Dumbbell Row

12

90

Standing Lateral Raise

12

90

Front Raise plate

Standing Alternate Dumbbell Curl

12

90

120

Incline Dumbbell Curls

120

Incline Tricep Extension

120

Tate Press

120

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 2
Exercise
Military Press

Week 2 Day 3

Sets Reps

1
2
1
5

Notes

60
90
120
180

15
12
10
7

Flat Dumbbell Press

Rest (secs)

120

Stiff Leg Deadlift

2
2

8
6

90
90

180

Week 2 Day 4
Exercise

Sets Reps

Rest (secs)

High Pull

12

90

Bent Lateral Raise

12

90

Wide Grip Pulldown

12

90

Low Pulley Row Wide Grip

12

90

Overhead Tricep Extension

120

Lying Tricep Extension

120

Barbell Curls

120

Hammer Curls

120

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 2
Exercise

Week 2 Day 5

Sets Reps

Rest (secs)

Squats

15

60

12

90

10

120

180

Incline Bench Press

15

60

12

90

10

120

180

Notes

Week 2 Final Notes__________________________


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Copyright Strength Works
International Publishing Inc
2013

Week 3
Week 3 Day 1

Exercise

Sets

Reps

Rest (secs)

Squats

15

60

12

90

10

120

180

Bench Press

15

60

12

90

10

120

180

Notes

Week 3 Day 2
Exercise

Sets Reps

Rest (secs)

Chin Ups

12

90

One Arm Dumbbell Row

12

90

Standing Lateral Raise

12

90

Front Raise plate

Standing Alternate Dumbbell Curl

12

90

120

Incline Dumbbell Curls

120

Incline Tricep Extension

120

Tate Press

4
8
120
Copyright Strength Works
International Publishing Inc
2013

Notes

Week 3
Week 3 Day 3
Exercise

Sets Reps

Military Press

1
2
1
5

15
12
10
7

Flat Dumbbell Press

Rest (secs)

Notes

60
90
120
180

120

Stiff Leg Deadlift

2
2

8
6

90
90

180

Week 3 Day 4
Exercise

Sets Reps

Rest (secs)

High Pull

12

90

Bent Lateral Raise

12

90

Wide Grip Pulldown

12

90

Low Pulley Row Wide Grip

12

90

Overhead Tricep Extension

120

Lying Tricep Extension

120

Barbell Curls

120

Hammer Curls

120

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 3
Exercise

Week 3 Day 5

Sets Reps

Rest (secs)

Squats

15

60

12

90

10

120

180

Incline Bench Press

15

60

12

90

10

120

180

Notes

Week 3 Final Notes__________________________


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Copyright Strength Works
International Publishing Inc
2013

Week 4
Week 4 Day 1

Exercise

Sets

Reps

Rest (secs)

Squats

15

60

12

90

10

120

180

Bench Press

15

60

12

90

10

120

180

Notes

Exercise

Week 4 Day 2
Sets Reps

Rest (secs)

Chin Ups

12

90

One Arm Dumbbell Row

12

90

Standing Lateral Raise

12

90

Front Raise plate

Standing Alternate Dumbbell Curl

12

90

120

Incline Dumbbell Curls

120

Incline Tricep Extension

120

Tate Press

120

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 4
Exercise

Week 4 Day 3

Sets Reps

Military Press

1
2
1
5

15
12
10
7

Flat Dumbbell Press

Rest (secs)

Notes

60
90
120
180

120

Stiff Leg Deadlift

2
2

8
6

90
90

180

Week 4 Day 4
Exercise

Sets Reps

Rest (secs)

High Pull

12

90

Bent Lateral Raise

12

90

Wide Grip Pulldown

12

90

Low Pulley Row Wide Grip

12

90

Overhead Tricep Extension

120

Lying Tricep Extension

120

Barbell Curls

120

Hammer Curls

120

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 4
Exercise

Week 4 Day 5

Sets Reps

Rest (secs)

Squats

15

60

12

90

10

120

180

Incline Bench Press

15

60

12

90

10

120

180

Notes

Week 4 Final Notes__________________________


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Copyright Strength Works
International Publishing Inc
2013

Week 5
Week 5 Day 1

Exercise

Sets

Reps

Rest (secs)

Squats

15

60

10

90

120

180

Bench Press

15

60

10

90

120

180

Notes

Exercise

Week 5 Day 2
Sets

Reps

Rest (secs)

Reverse Grip Pulldown

10

90

Low Pulley Row Wide Grip

10

90

Seated Lateral Raises

10

90

Bent Lateral Raise

10

90

Seated Dumbell Curls

10

90

Concentration Curls

10

90

Tricep Rope Pushdowns

10

90

Lying Tricep Extension

10

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 5
Exercise
Military Press

Week 5 Day 3

Sets Reps

1
2
1
5

Rest (secs)

Notes

60
90
120
180

15
12
10
7

Flat Dumbbell Press

10

120

Stiff Leg Deadlift

2
2

8
6

90
90

180

Week 5 Day 4
Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

10

90

One Arm Lateral Raises

10

90

One Arm Dumbbell Row

10

90

Chin Ups

10

90

Tate Press

10

90

Dips

10

90

Cable Curls

10

90

Reverse Curls

10

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 5
Exercise

Week 5 Day 5

Sets Reps

Rest (secs)

Squats

15

60

10

90

120

180

Incline Bench Press

15

60

10

90

120

180

Notes

Week 5 Final Notes__________________________


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Copyright Strength Works
International Publishing Inc
2013

Week 6
Week 6 Day 1

Exercise

Sets

Reps

Rest (secs)

Squats

15

60

10

90

120

180

Bench Press

15

60

10

90

120

180

Notes

Week 6 Day 2

Exercise

Sets Reps

Rest (secs)

Reverse Grip Pulldown

10

90

Low Pulley Row Wide Grip

10

90

Seated Lateral Raises

10

90

Bent Lateral Raise

10

90

Seated Dumbell Curls

10

90

Concentration Curls

10

90

Tricep Rope Pushdowns

10

90

Lying Tricep Extension

10

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 6
Week 6 Day 3
Exercise
Military Press

Sets Reps

1
2
1
5

15
12
10
7

Rest (secs)

Notes

60
90
120
180

Flat Dumbbell Press

10

120

Stiff Leg Deadlift

2
2

8
6

90
90

180

Exercise

Week 6 Day 4

Sets Reps Rest (secs)

Dumbbell Upright Row

10

90

One Arm Lateral Raises

10

90

One Arm Dumbbell Row

10

90

Chin Ups

10

90

Tate Press

10

90

Dips

10

90

Cable Curls

10

90

Reverse Curls

10

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 6
Exercise

Week 6 Day 5

Sets Reps

Rest (secs)

Squats

15

60

10

90

120

180

Incline Bench Press

15

60

10

90

120

180

Notes

Week 6 Final Notes__________________________


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Copyright Strength Works
International Publishing Inc
2013

Week 7

Week 7 Day 1

Exercise

Sets

Reps

Rest (secs)

Squats

15

60

10

90

120

180

Notes

Bench Press

15

60

10

90

120

180

Week 7 Day 2

Exercise

Sets Reps

Rest (secs)

Reverse Grip Pulldown

10

90

Low Pulley Row Wide Grip

10

90

Seated Lateral Raises

10

90

Bent Lateral Raise

10

90

Seated Dumbell Curls

10

90

Concentration Curls

10

90

Tricep Rope Pushdowns

10

90

Lying Tricep Extension

10

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 7
Week 7 Day 3
Exercise
Military Press

Sets Reps
1
2
1
5

15
12
10
7

Rest (secs)

Notes

60
90
120
180

Flat Dumbbell Press

10

120

Stiff Leg Deadlift

2
2

8
6

90
90

180

Week 7 Day 4
Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

10

90

One Arm Lateral Raises

10

90

One Arm Dumbbell Row

10

90

Chin Ups

10

90

Tate Press

10

90

Dips

10

90

Cable Curls

10

90

Reverse Curls

10

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 7
Exercise

Week 7 Day 5

Sets Reps

Rest (secs)

Squats

15

60

10

90

120

180

Incline Bench Press

15

60

10

90

120

180

Notes

Week 7 Final Notes__________________________


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Copyright Strength Works
International Publishing Inc
2013

Week 8
Week 8 Day 1

Exercise

Sets

Reps

Rest (secs)

Squats

15

60

10

90

120

180

Bench Press

15

60

10

90

120

180

Notes

Exercise

Week 8 Day 2
Sets Reps

Rest (secs)

Reverse Grip Pulldown

10

90

Low Pulley Row Wide Grip

10

90

Seated Lateral Raises

10

90

Bent Lateral Raise

10

90

Seated Dumbell Curls

10

90

Concentration Curls

10

90

Triceps Rope Pushdowns

10

90

Lying Tricep Extension

10

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 8
Week 8 Day 3
Exercise
Military Press

Sets Reps
1
2
1
5

15
12
10
7

Rest (secs)

Notes

60
90
120
180

Flat Dumbbell Press

10

120

Stiff Leg Deadlift

2
2

8
6

90
90

180

Week 8 Day 4
Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

10

90

One Arm Lateral Raises

10

90

One Arm Dumbbell Row

10

90

Chin Ups

10

90

Tate Press

10

90

Dips

10

90

Cable Curls

10

90

Reverse Curls

10

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 8
Week 8 Day 5
Exercise

Sets Reps

Rest (secs)

Squats

15

60

10

90

120

180

Incline Bench Press

15

60

10

90

120

180

Notes

Week 8 Final Notes__________________________


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Copyright Strength Works
International Publishing Inc
2013

Week 9

Week 9 Day 1

Exercise

Sets

Reps

Rest (secs)

Squats

12

60

90

120

180

Bench Press

12

60

90

120

180

Notes

Exercise

Week 9 Day 2

Sets Reps Rest (secs)

One Arm Dumbbell Row

120

Chin Ups

120

Bent Lateral Raise

12

90

Front Raise plate

12

90

Barbell Curls

12

90

Standing Dumbbell Curls

12

90

Lying Tricep Extension

12

90

Tricep Rope Pushdowns

12

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 9

Week 9 Day 3
Exercise

Sets Reps

Military Press

1
2
1
5

15
12
10
7

Flat Dumbbell Press

Rest (secs)

Notes

60
90
120
180

12

120

Stiff Leg Deadlift

2
2

8
6

90
90

180

Week 9 Day 4
Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

10

90

One Arm Lateral Raises

10

90

Wide Grip Pull down

120

Low Pulley Row Wide Grip

120

Tate Press

12

90

Lying Tricep Extension

12

90

Hammer Curls

12

90

Incline Dumbbell Curls

12

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 9
Exercise

Week 9 Day 5

Sets Reps

Rest (secs)

Squats

12

60

90

120

180

Incline Bench Press

12

60

90

120

180

Notes

Week 9 Final Notes____________________________


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Copyright Strength Works
International Publishing Inc
2013

Week 10
Week 10 Day 1

Exercise

Sets

Reps

Rest (secs)

Squats

12

60

90

120

180

Bench Press

12

60

90

120

180

Notes

Exercise

Week 10 Day 2
Sets Reps

Rest (secs)

One Arm Dumbbell Row

120

Chin Ups

120

Bent Lateral Raise

10

90

Front Raise plate

10

90

Barbell Curls

12

90

Standing Dumbbell Curls

12

90

Lying Tricep Extension

12

90

Tricep Rope Pushdowns

12

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 10
Week 10 Day 3
Exercise

Sets Reps

Military Press

1
2
1
5

15
12
10
7

Flat Dumbbell Press

Rest (secs)

Notes

60
90
120
180

12

120

Stiff Leg Deadlift

2
2

8
6

90
90

180

Week 10 Day 4
Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

10

90

One Arm Lateral Raises

10

90

Wide Grip Pulldown

120

Low Pulley Row Wide Grip

120

Tate Press

12

90

Lying Tricep Extension

12

90

Hammer Curls

12

90

Incline Dumbbell Curls

12

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 10
Week 10 Day 5
Exercise

Sets Reps

Rest (secs)

Squats

12

60

90

120

180

Incline Bench Press

12

60

90

120

180

Notes

Week 10 Final Notes_________________________


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Copyright Strength Works
International Publishing Inc
2013

Week 11
Week 11 Day 1

Exercise

Sets

Reps

Rest (secs)

Squats

12

60

90

120

180

Bench Press

12

60

90

120

180

Notes

Exercise

Week 11 Day 2
Sets Reps

Rest (secs)

One Arm Dumbbell Row

120

Chin Ups

120

Bent Lateral Raise

12

90

Front Raise plate

12

90

Barbell Curls

12

90

Standing Dumbbell Curls

12

90

Lying Tricep Extension

12

90

Tricep Rope Pushdowns

12

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 11
Week 11 Day 3
Exercise
Military Press

Sets Reps
1
2
1
5

15
12
10
7

Flat Dumbbell Press

Rest (secs)

Notes

60
90
120
180

12

120

Stiff Leg Deadlift

2
2

8
6

90
90

180

Week 11 Day 4
Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

10

90

One Arm Lateral Raises

10

90

Wide Grip Pulldown

120

Low Pulley Row Wide Grip

120

Tate Press

12

90

Lying Tricep Extension

12

90

Hammer Curls

12

90

Incline Dumbbell Curls

12

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 11
Exercise

Week 11 Day 5

Sets Reps

Rest (secs)

Squats

12

60

90

120

180

Incline Bench Press

12

60

90

120

180

Notes

Week 11 Final Notes_________________________


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Copyright Strength Works
International Publishing Inc
2013

Week 12
Week 12 Day 1

Exercise

Sets

Reps

Rest (secs)

Squats

12

60

90

120

180

Bench Press

12

60

90

120

180

Notes

Exercise

Week 12 Day 2
Sets Reps

Rest (secs)

One Arm Dumbbell Row

12

90

Chin Ups

12

90

Bent Lateral Raise

12

90

Front Raise plate

12

90

Barbell Curls

12

90

Standing Dumbbell Curls

12

90

Lying Tricep Extension

12

90

Tricep Rope Pushdowns

12

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 12
Exercise
Military Press

Week 12 Day 3

Sets Reps Rest (secs)


1
2
1
5

15
12
10
7

Flat Dumbbell Press

60
90
120
180

12

Notes

120

Stiff Leg Dead lift

90

90

180

Exercise

Week 12 Day 4
Sets Reps

Rest (secs)

Dumbbell Upright Row

10

90

One Arm Lateral Raises

10

90

Wide Grip Pulldown

120

Low Pulley Row Wide Grip

120

Tate Press

12

90

Lying Tricep Extension

12

90

Hammer Curls

12

90

Incline Dumbbell Curls

12

90

Copyright Strength Works


International Publishing Inc
2013

Notes

Week 12
Exercise

Week 12 Day 5

Sets Reps

Rest (secs)

Squats

12

60

90

120

180

Incline Bench Press

12

60

90

120

180

Notes

Week 12 Final Notes_________________________


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Copyright Strength Works
International Publishing Inc
2013