ATS: Adonis Triple Stack

Advanced 12 Week Muscle Builder Program

ATS Module 1: INTRA-Workout Periodization (weeks 1-4)
ATS Module 2: INTER-Workout Periodization (weeks 5-8)
ATS Module 3: Weekly Periodization (weeks 9-12)

Adonis Lifestyle LLC 2010

Adonis Triple Stack (ATS)

Muscle Builder
Advanced Module 1
INTRA-Workout Periodization
4 Week Module (weeks 1-4 of 12 weeks)

Adonis Lifestyle LLC 2010

Intra Workout Periodization

Intra-workout periodization is a
combination of strength, hypertrophy and
stength-endurance training all within each
workout
Exercise order sets and rep schemes
change on a daily basis to keep your
muscles in a highly adaptive growth state
You will be doing 3 different rep tempos
within each workout
Adonis Lifestyle LLC 2010

Rep Tempo: Power

Power: This simply means to push as hard
as you can. This style of rep is applied to your
heaviest lifts.
The weight will limit how fast you can
actually move, the idea is to push the weight
with the intention of moving it as fast as
possible (even though it will move slowly)
Lower the weight under control without
taking any extra time
Adonis Lifestyle LLC 2010

Rep Tempo: 1-P-2

1 = 1 second on the concentric phase (the
actual lifting, pressing or pulling of the
weight)
P = Pause for approx 1 second at the
exertion points of the lift (bottom stetch
and top contraction positions)
2 = 2 second eccentric or negative
(lowering the weight or returning back to
the starting position)
Adonis Lifestyle LLC 2010

Rep Tempo: Flow Set

Flow sets are meant to be done
continuously and rhythmically. Imagine
the muscle like a piston moving up and
down in one fluid motion.
Dont stop at the top or bottom
Imagine the set as though it was one giant
rep.

Adonis Lifestyle LLC 2010

ATS Module 1: week 1 Day 1

Day 1/Week 1 -Date:
Strength: Exercises (supersets)
Flat Dumbbell Press + Tricep Extension
Incline Dumbbell Press + Tricep Rope Pushdown

Hypertrophy: Exercises (supersets)

Pulldowns + Standing Dumbbell Curls
Low Pulley Row + Cable Curls

Sets Tempo
3
Power
2

Reps Rest Weight Used/Notes

7+7 180
5+5 180

Sets Tempo
3
1-P-2
3

Reps Rest Weight Used/Notes

12+8 120
8+8 120

Endurance: Exercises (supersets)

Sets Tempo Reps Rest Weight Used/Notes
Standing Shoulder Press + Standing Lateral Raises 3 Flow Set 15+15 60
Plate Front Raises + Bent Lateral Raises
3
15+15 60
Standing Calf Raises
3
30
60

Adonis Lifestyle LLC 2010

ATS Module 1: week 1 Day 2

Day 2/Week 1 -Date:
Strength: Exercises (supersets)
Seated Shoulder Press + One Arm Dumbbell Lateral Raise
Upright Dumbbell Row + Bent Dumbbell Lateral Raise

Sets Tempo
3
Power
2

Reps Rest Weight Used/Notes

7+7 180
5+5 180

Hypertrophy: Exercises (supersets)

Cable Cross Over + Vbar Pushdowns
Incline Dumbbell Press + Tricep Extensions
Dumbbell Squats + Stiff Leg Deadlifts

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2 12+12 120
3
8+8 120
4
12+8

Endurance: Exercises (supersets)

Bent Dumbbell Row + Incline Curls
One Arm Dumbbell Row + Barbell Curls

Sets Tempo Reps Rest Weight Used/Notes

3 Flow Set 15+15 60
3
15+15 60
60

Adonis Lifestyle LLC 2010

ATS Module 1: week 1 Day 3

Day 3/Week 1 -Date:
Strength: Exercises (supersets)
Pulldowns + Dumbbell Curls
Low Pulley Row + Rope Curl
Reverse Lunge + One Leg Deadlift

Sets Tempo
3
Power
2
3

Reps
7+7
5+5
7+7

Rest Weight Used/Notes

180
180
180

Hypertrophy: Exercises (supersets)

Shoulder Press + Lateral Raise
High Pull + Bent Dumbbell Lateral Raise

Sets Tempo
3
1-P-2
3

Reps
12+8
8+8

Rest Weight Used/Notes

120
120

Endurance: Exercises (supersets)

Flat Dumbbell Press + Tricep Extensions
Pec Dec (or flat dumbell Flyes) + Push Ups

Sets Tempo
3 Flow Set
3

Reps
15+15
15+15

Rest Weight Used/Notes

60
60

Adonis Lifestyle LLC 2010

ATS Module 1: week 1 Day 4

Day 4/Week 1 -Date:
Strength: Exercises (supersets)
Flat Bench Press + Tate Press
Incline Barbell Press + Lying Tricep Extensions

Hypertrophy: Exercises (supersets)

Reverse Grip Pulldowns + Reverse Curls
Low Pulley Row + Cable Rope Curls

Sets Tempo
3
Power
2

Reps Rest Weight Used/Notes

7+7 180
5+5 180

Sets Tempo
3
1-P-2
3

Reps Rest Weight Used/Notes

12+8 120
8+8 120

Endurance: Exercises (supersets)

Sets Tempo Reps Rest Weight Used/Notes
Standing Shoulder Press + Standing Lateral Raises 3 Flow Set 15+15 60
Barbell Front Raises + Bent Lateral Raises
3
15+15 60
Dumbbell Squat
3
20
60

Adonis Lifestyle LLC 2010

ATS Module 1: week 2 Day 1

Day 1/Week 2 -Date:
Hypertrophy: Exercises (supersets)
Sets Tempo Reps Rest Weight Used/Notes
Pec Dec (or flat Dumbbell Flye) + Close Hand Push Ups
3
1-P-2 10+10 120
Alternate Incline dumbbell Press + Dips
3
8+8 120
Step Ups + Reverse Lunge
3
12+8 120

Endurance: Exercises (supersets)

Pulldowns Wide Grip + Cable Straight Bar Curls
Face Pulls + Rope Curls

Sets Tempo Reps Rest Weight Used/Notes

3 Flow Set 15+15 60
2
15+15 60

Strength: Exercises (supersets)

Sets Tempo Reps Rest Weight Used/Notes
One Arm Seated Shoulder Press + One Arm Lateral Raise 3 Power 7+7 180
High Pull + Power Shrug
2
5+5 180

Adonis Lifestyle LLC 2010

ATS Module 1: week 2 Day 2

Day 2/Week 2 -Date:
Hypertrophy: Exercises (supersets)
Front Raise + Lateral Raise (double Raise)
Cable Upright Row + Face Pull

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2 10+10 120
3
8+8 120

Endurance: Exercises (supersets)

Cable Crossover + Push Up
Dips + Rope Pushdowns

Sets Tempo Reps Rest Weight Used/Notes

3 Flow Set 15+15 60
2
15+15 60

Strength: Exercises (supersets)

Low Pulley Row + Dumbbell Curls
Reverse Grip Pulldowns + Hammer Curls
Dumbbell Squat + Stiff Leg Deadlift

Sets Tempo Reps Rest Weight Used/Notes

3
Power 7+7 180
2
5+5 180
3
7+7 180

Adonis Lifestyle LLC 2010

ATS Module 1: week 2 Day 3

Day 3/Week 2 -Date:
Hypertrophy: Exercises (supersets)
Low Pulley Row Wide Grip + Incline Curl
Bent Dumbbell Row + Standing Dumbbell Curl

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2 10+10 120
3
8+8 120

Endurance: Exercises (supersets)

Standing Shoulder Press + Bent Lateral Raise
Plate Front Raise + Seated Lateral Raise
Dumbbell Squat

Sets Tempo Reps Rest Weight Used/Notes

3 Flow Set 15+15 60
2
15+15 60
4
20
60

Strength: Exercises (supersets)

Flat Dumbbell Press + Tricep Dumbbell Extension
Incline Dumbbell Press + V-bar Push down

Sets Tempo
3
Power
2

Adonis Lifestyle LLC 2010

Reps Rest Weight Used/Notes

7+7 180
5+5 180

ATS Module 1: week 2 Day 4

Day 4/Week 2 -Date:
Hypertrophy: Exercises (supersets)
Flat Dumbbell Press + Tricep Dumbbell Extension
Incline Dumbbell Press + V-bar Push down
Step Ups + Reverse Lunge

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2 10+10 120
3
8+8 120
3
12+8 120

Endurance: Exercises (supersets)

Low Pulley Row + Cable Straight Bar Curls
Bent Dumbbell Row + Rope Curls

Sets Tempo Reps Rest Weight Used/Notes

3 Flow Set 15+15 60
2
15+15 60

Strength: Exercises (supersets)

Standing Military Press + One Arm Lateral Raise
High Pull + Dumbbell Shrug

Sets Tempo Reps Rest Weight Used/Notes

3 Power 7+7 180
2
5+5 180

Adonis Lifestyle LLC 2010

ATS Module 1: week 3 Day 1

Day 1/Week 3 -Date:
Endurance: Exercises (supersets and standard sets) Sets Tempo
Incline Dumbbell Press + Bench Dips
3 Flow Set
Flat Bench Press + Dumbbell Flyes
2
Close Hand Push Ups + Cable Crossovers
2

Reps
13+13
13+13
13+13

Rest Weight Used/Notes

60
60
60

Reps
7+7
5+5
5
7+7

Rest Weight Used/Notes

180
180
180
180

Strength: Exercises (supersets)

Pulldowns + Hammer Curls
Low Pulley Row + Cable Bar Curl
One Arm Dumbbell Row
Bulgarian Split Squat + One Leg Deadlift

Sets Tempo
3
Power
2
2
3

Hypertrophy: Exercises (supersets)

Upright Row + Plate Front Raise
Lateral Raise + Seated Bent Lateral Raise
Standing Shoulder Press

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2 10+10 120
2
8+8 120
2
12 120

Adonis Lifestyle LLC 2010

ATS Module 1: week 3 Day 2

Day 2/Week 3 -Date:
Endurance: Exercises supersets and standard sets
Bent Dumbbell Row + Standing Dumbbell Curls
Inverted Row + Barbell Curls
Face Pulls + Cable Rope Curl

Sets Tempo Reps Rest Weight Used/Notes

3 Flow Set 13+13 60
2
13+13 60
2
30
60

Strength: Exercises (supersets)

Sets Tempo Reps Rest Weight Used/Notes
Seated Shoulder Press + One Arm Dumbbell Lateral Raise 3 Power 7+7 180
Upright Dumbbell Row + Bent Dumbbell Lateral Raise
2
5+5 180
Seated Alternate One Arm Dumbbell Press
2
5
120

Hypertrophy: Exercises (supersets)

Cable Cross Over + Vbar Pushdowns
Incline Dumbbell Press + Tricep Extensions
Barbell Bench Press + Dips
Dumbbell Squats + Stiff Leg Deadlifts

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2 10+10 120
2
8+8 120
2
8+8 120
4
10+8 120

Adonis Lifestyle LLC 2010

ATS Module 1: week 3 Day 3

Day 3/Week 3 -Date:
Endurance: Exercises (supersets)
Upright Rows + Standing Lateral Raises
Bent Lateral Raises + Barbell Front Raises
Calf Press

Strength: Exercises (supersets)

Incline Dumbbell Press + Tricep Rope Extension
Alternate Flat Dumbbell Press + Barbell Tricep Extensions
Flat Dumbbell Press

Hypertrophy: Exercises (supersets)

Low Pulley Row + Incline Curls
One Arm Dumbbell Row Lateral + Concentration Curls
One Arm Dumbbell Row Close + Reverse Dumbbell Curls

Sets Tempo Reps

3 Flow Set 13 + 13
3
13 + 13
4
30

Sets Tempo
3
Power
2
2

Rest Weight Used/Notes

60
60
60

Reps Rest Weight Used/Notes

7+7 180
5+5 180
5
120

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2 10+10 120
2
8+8 120
2
8+8 120

Adonis Lifestyle LLC 2010

ATS Module 1: week 3 Day 4

Day 4/Week 3 -Date:
Endurance: Exercises and Standard Sets
Flat Dumbbell Press + Overhead Tricep Extensions
Incline Bench Press + Bench Dips
Flat Bench Press

Strength: Exercises (supersets)

Pulldowns + Barbell Curl
One Arm Dumbbell Row Narrow + Incline Curl
One Arm Dumbbell Row Lateral
Dumbbell Squat + One Leg Deadlift
Hypertrophy: Exercises (supersets)
Upright Row + Standing Dumbbell Shoulder Press
Lateral Raise + Seated Bent Lateral Raise
Standing Military Press

Sets Tempo Reps Rest Weight Used/Notes

3 Flow Set 13+13 60
2
13+13 60
2
13
60

Sets Tempo
3
Power
2
2
3

Reps
7+7
5+5
5
7+7

Rest Weight Used/Notes

180
180
180
180

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2 10+10 120
2
8+8 120
2
12 120

Adonis Lifestyle LLC 2010

ATS Module 1: week 4 Day 1

Day 1/Week 4 - Date:
Hypertrophy

Exercises
Incline Dumbbell Press
Cable Crossovers low Finish

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2
10 120
3
10 120

Strength

Exercises
Incline Bench Press
Bench Press

Sets Tempo Reps Rest

4
Power
7
180
5
5
180

Endurance

Exercises
Cable Cross overs (or flat dumbbell flye)
Flat Dumbbell Press

Sets Tempo Reps Rest

3 Flow Set 15
60
3
15
60

Adonis Lifestyle LLC 2010

ATS Module 1: week 4 Day 2

Day 2/Week 4 - Date:
Hypertrophy

Exercises
Stiff Leg Deadlift
Dumbbell Squats

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2
10 120
3
10 120

Strength

Exercises
Reverse Lunge
One Leg Deadlift

Sets Tempo Reps Rest

4
Power
7
180
5
5
180

Endurance

Exercises
Bulgarian Split Squat
Dumbbell Squats
Standing Calf Raises

Sets Tempo Reps Rest

3 Flow Set 15
60
3
15
60
4
20
60

Adonis Lifestyle LLC 2010

ATS Module 1: week 4 Day 3

Day 3/Week 4 - Date:
Hypertrophy

Strength

Endurance

Hypertrophy

Strength

Endurance

Exercises
Barbell Curls
Incline Curls
Exercises
Standing Alternate Dumbbell Curls
Barbell Curls
Exercises
Barbell Curls
Cable Bar Curls
Exercises
Tricep Bar Pushdown
Overhead Tricep Dumbbell Extension
Exercises
Overhead Tricep Dumbbell Extension
Barbell Tricep Extension
Exercises
Tricep Rope Pushdown
Dips

Sets
3
2
Sets
3
2
Sets
3
2
Sets
3
2
Sets
3
2
Sets
3
2

Tempo Reps Rest Weight Used/Notes

1-P-2
10 120
10 120
Tempo Reps Rest
Power
7
180
5
180
Tempo Reps Rest
Flow Set 15
60
15
60
Tempo Reps Rest
1-P-2
10 120
10 120
Tempo Reps Rest
Power
7
180
5
180
Tempo Reps Rest
Flow Set 15
60
15
60

Adonis Lifestyle LLC 2010

ATS Module 1: week 4 Day 4

Day 4/Week 4 - Date:
Hypertrophy

Strength

Endurance

Exercises
Low Pulley Row Straight Bar
Pulldowns

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2
10 120
3
10 120

Exercises (supersets)
One Arm Dumbbell Row
Low Pulley Row Narrow Grip

Sets Tempo Reps Rest

4
Power
7
180
5
5
180

Exercises (supersets)
Sets Tempo Reps Rest
Low Pulley Row Underhand Grip (straight bar) 3 Flow Set 15
60
Face Pulls
3
15
60

Adonis Lifestyle LLC 2010

ATS Module 1: week 4 Day 5

Day 5/Week 4 - Date:
Hypertrophy

Exercises
Standing Military Press
Standing Lateral Raises

Sets Tempo Reps Rest Weight Used/Notes

3
1-P-2
10 120
3
10 120

Strength

Exercises
Seated Alternate Dumbbell Shoulder Press
High Pull

Sets Tempo Reps Rest

4 Power
7
180
5
5
180

Endurance

Exercises
Dumbbell Upright Row
Bent Lateral Raises

Sets Tempo Reps Rest

3 Flow Set 15
60
3
15
60

Adonis Lifestyle LLC 2010

Adonis Triple Stack (ATS)

Muscle Builder
Advanced Module 2
INTER-Workout Periodization
4 Week Module (weeks 5-8 of 12 weeks)

Adonis Lifestyle LLC 2010

Inter Workout Periodization

Advanced module 2 is 4 weeks of inter- workout
periodization.
This means the workout changes from strength, to
hypertrophy to endurance on a daily basis.

Adonis Lifestyle LLC 2010

ATS Module 2: week 5 Day 1

Day 1/Week 5 - Date:
Exercises (supersets)

Sets Reps

Rest (secs) Weights Used/Notes

Pulldowns + Standing Dumbbell Curls

12+8

120

Low Pulley Row + Cable Curls

12+8

120

Standing Shoulder Press + Standing Lateral Raises

12+8

120

Plate Front Raises + Bent Lateral Raises

12+8

120

Flat Dumbbell Press + Tricep Extension

12+8

120

Incline Dumbbell Press + Tricep Rope Pushdown

12+8

120

Standing Calf Raises

21

120

Adonis Lifestyle LLC 2010

ATS Module 2: week 5 Day 2

Day 2/Week 5 - Date:
Exercises (supersets)

Sets Reps Rest (secs) Weights Used/Notes

Cable Crossover + Vbar Pushdowns

13+13

60

Incline Dumbbell Press + Dumbbell Tricep Extension

13+13

60

Bent Dumbbell Rows + Incline Curls

13+13

60

Reverse Grip Pulldowns + Barbell Curls

13+13

60

Seated Dumbbell Shoulder Press + Seated Lateral Raises

13+13

60

Upright Cable Row + Rear Delt Raise (Bench or machine)

13+13

60

Dumbbell Squats

21

60

Adonis Lifestyle LLC 2010

ATS Module 2: week 5 Day 3

Week 5/Day 3 -Date:
Exercises (supersets and standard sets)

Sets Reps Rest

Reverse Lunge

120

High Pull + Standing Lateral Raise

5+7

120

Seated Shoulder Press + One Arm Lateral Raises

5+7

180

Flat Dumbbell Press + Flat Dumbbell Flye

5+7

120

Alternate Incline Dumbbell Press + Dips

7+7

180

One Arm Dumbbell Row + Hammer Curls

7+7

180

Low Pulley Row + Standing Dumbbell Curls

7+7

180

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 5 Day 4

Week 5/Day 4 - Date:
Exercises (supersets and standard sets)

Sets Reps Rest

Bent Barbell Row + Standing Dumbbell Curls

12+8

120

Pulldowns + Reverse Curls

12+8

120

Standing Military Press

12

120

Seated Bent Lateral Raises

12

120

Barbell Bench Press + Tate Press

12+8

120

Incline Barbell Press + Overhead Tricep Extension

12+8

120

Standing Calf Raises

21

120

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 6 Day 1

Week 6/Day 1 - Date:
Exercises (supersets)

Sets Reps Rest (secs) Weight Used/Notes

Cable Crossover + Close Hands Push up

13+13

60

Flat Dumbbell Press + V-bar Pushdown

13+13

60

Pulldowns + Hammer Curls

13+13

60

Low Pulley Row Wide Grip + Straight Bar Cable Curl

13+13

60

Standing Lateral Raises + Standing Dumbbell Shoulder Press

13+13

60

Bent Lateral Raises + Upright Dumbbell Row

13+13

60

Dumbbell Squats

21

60

Adonis Lifestyle LLC 2010

ATS Module 2: week 6 Day 2

Week 6/Day 2 - Date:
Exercises (supersets and standard sets)

Sets Reps Rest

Stiff Leg Deadlift

120

Standing Military Press + Bent Lateral Raise

5+7

120

One Arm Lateral Raise + Upright Dumbbell Row

7+7

180

Alternate Flat Dumbbell Press + Seated Tricep Extension

5+7

120

Incline Barbell Press + Dips

7+7

180

One Arm Dumbbell Row + Seated Alternate Dumbbell Curl

7+7

180

One Arm Dumbbell Row Lateral + Standing Barbell Curls

7+7

180

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 6 Day 3

Week 6/Day 3 - Date:
Exercises (supersets)

Sets Reps

Rest (secs)

Pulldowns + Standing Dumbbell Curls

8+10

120

Low Pulley Row + Cable Curls

8+10

120

Standing Shoulder Press + Standing Lateral Raises

8+10

120

Plate Front Raises + Bent Lateral Raises

8+10

120

Flat Dumbbell Press + Tricep Extension

8+10

120

Incline Dumbbell Press + Tricep Rope Pushdown

8+10

120

Calf Press

12

120

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 6 Day 4

Week 6/Day 4 - Date:
Exercises (supersets)

Sets Reps Rest (secs) Weight Used/Notes

Cable Crossover + Close Hands Push up

13+13

60

Incline Barbell Press + V-bar Pushdown

13+13

60

Pulldowns + Hammer Curls

13+13

60

Low Pulley Row Narrow Grip + Straight Bar Cable Curl

13+13

60

Standing Dumbbell Shoulder Press + Standing Lateral Raises

13+13

60

Upright Dumbbell Row + Bent Lateral Raise

13+13

60

Dumbbell Squats

21

60

Adonis Lifestyle LLC 2010

ATS Module 2: week 7 Day 1

Week 7/Day 1 - Date:
Exercises (supersets and standard sets)

Sets Reps Rest

Reverse Lunge

120

Seated Dumbbell Shoulder Press

120

High Pull + One Arm Lateral Raise

5+5

180

Incline Dumbbell Press + Seated Tricep Extension

5+7

120

Incline Barbell Press + Dips

5+7

180

Pulldowns + Hammer Curls

7+7

180

Bent Barbell Row + Standing Barbell Curls

7+7

180

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 7 Day 2

Week 7/Day 2 - Date:
Exercises (supersets)

Sets

Reps Rest (secs)

Low Pulley Row + Cable Curls

8+10

120

Inverted Rows + Hammer Curls

10+8

120

Standing Military Press + Standing Lateral Raises

8+10

120

Bent Lateral Raises + Barbell Front Raises

8+10

120

Flat Dumbbell Press + Tricep Extension

8+10

120

Bench Press + Tricep Rope Pushdown

8+10

120

Calf Press

12

120

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 7 Day 3

Week 7/Day 3 - Date:
Exercises (supersets)

Sets Reps

Rest (secs)

Dumbbell Squats

21

60

Cable Upright Row + Bent Lateral Raises

13+13

60

Seated Lateral Raises + Seated Dumbbell Shoulder Press

13+13

60

Incline Dumbbell Press + Dips

13+13

60

Close Hand Push Ups + Cable Crossovers (High Finish)

13+13

60

Bent Dumbbell Rows + Incline Curls

13+13

60

Low Pulley Row Wide Grip + Straight Bar Cable Curl

13+13

60

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 7 Day 4

Week 7/Day 4 - Date:
Exercises (supersets and standard sets)

Sets Reps Rest

Bench Press

180

Incline Dumbbell Press + Dips

5+5

180

Bent Barbell Row + Standing Dumbbell Curl

5+7

180

Low Pulley Row + Straight Bar Cable Curls

5+7

180

Seated Dumbbell Shoulder Press + Seated Bent Lateral Raises

7+7

180

Standing lateral Raises + Bent Lateral Raises

7+7

180

One Leg Deadlift

120

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 8 Day 1

Day 1/Week 8 - Date:
Exercises
Stiff Leg Deadlift
Dumbbell Squats

Sets Reps Rest

3
10 120
3
10 120

Exercises
Reverse Lunge
One Leg Deadlift

Sets Reps Rest

4
7 180
5
5 180

Exercises
Bulgarian Split Squat
Dumbbell Squats
Standing Calf Raises

Sets Reps Rest

3
15 60
3
15 60
4
20 60

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 8 Day 2

Day 2/Week 8 - Date:
Exercises

Sets

Reps Rest

Barbell Curls

10

120

Incline Curls

10

120

Standing Alternate Dumbbell Curls

180

Barbell Curls

180

Barbell Curls

15

60

Cable Bar Curls

15

60

Tricep Bar Pushdown

10

120

Overhead Tricep Dumbbell Extension

10

120

Overhead Tricep Dumbbell Extension

180

Barbell Tricep Extension

180

Tricep Rope Pushdown

15

60

Dips

15

60

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 8 Day 3

Day 3/Week 8 - Date:
Exercises

Sets Reps Rest

Low Pulley Row Straight Bar

10

120

Pulldowns

10

120

One Arm Dumbbell Row

180

Low Pulley Row Narrow Grip

180

Low Pulley Row Underhand Grip (straight bar)

15

60

Face Pulls

15

60

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 8 Day 4

Day 4/Week 8 - Date:
Exercises

Sets

Reps

Rest

Standing Military Press

10

120

Standing Lateral Raises

10

120

Seated Alternate Dumbbell Shoulder Press

180

High Pull

180

Dumbbell Upright Row

15

60

Bent Lateral Raises

15

60

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 2: week 8 Day 5

Day 5/Week 8 - Date:
Exercises

Sets Reps Rest

Incline Dumbbell Press

10

120

Cable Crossovers low Finish

10

120

Incline Bench Press

180

Bench Press

180

Cable Cross overs (or flat dumbbell flye)

15

60

Flat Dumbbell Press

15

60

Adonis Lifestyle LLC 2010

Weight Used/Notes

Adonis Triple Stack (ATS)

Muscle Builder
Advanced Module 3
Weekly Periodization
4 Week Module (weeks 9-12 of 12 weeks)

Adonis Lifestyle LLC 2010

Weekly Periodization
During this module you will concentrate
on one adaptation style one week at a time
Week 1: Maximum Strength
Week 2: Hypertrophy
Week 3: Strength-Endurance (supersets)
Week 4: Maximum Strength

Adonis Lifestyle LLC 2010

Warm Ups
During week 1 and week 4 you will be
doing very heavy sets and reps (Max
Strength weeks)
Use at least 1-2 sets of moderate/light
weight for 10-15 reps for each exercise
listed before you perform the heavy sets
indicated on the page
Take approx 60 seconds rest during your
warm up sets
Adonis Lifestyle LLC 2010

ATS Module 3: week 9 Day 1

Day 1/Week 9 - Date:
Strength

Exercises

Chest

Bench Press

180

Incline Dumbbell Press

120

Low Pulley Row

180

Reverse Grip Pulldowns

120

Seated Dumbbell Press

180

Upright Row

120

Squats (bar or dumbbell)

180

Reverse Lunge

120

Back

Shoulders

Legs

Sets Reps Rest (secs)

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 9 Day 2

Day 2/Week 9 - Date:
Strength

Exercises

Legs

Stiff Leg Deadlifts

180

Step Ups

120

Alternate Incline Dumbbell Press

180

Dips

120

One Arm Dumbbell Row

180

Low Pulley Row Wide Grip

120

Standing Military Press

180

One Arm Lateral Raises

120

Chest

Back

Shoulders

Sets Reps

Adonis Lifestyle LLC 2010

Rest (secs)

Weight Used/Notes

ATS Module 3: week 9 Day 3

Day 3/Week 9 - Date:
Strength

Exercises

Shoulders

HighPull

180

Standing Dumbbell Press

120

Reverse Lunge

180

Squats

120

Alternate Flat Dumbbell Press

180

Incline Dumbbell Press

120

Bent Barbell Row

180

One Arm Dumbbell Row Lateral

120

Legs

Chest

Back

Sets Reps Rest (secs)

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 9 Day 4

Day 4/Week 9 - Date:
Strength

Exercises

Back

One Arm LowPulley Row

180

Pulldowns

120

Seated Alternate Shoulder Press

180

Bent Lateral Raises

120

Pause Squats

180

Stiff Leg Deadlift

120

Incline Bench Press

180

Flat Dumbbell Press

120

Shoulders

Legs

Chest

Sets Reps Rest (secs)

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 10 Day 1

Day 1/Week 10 - Date:
Exercises

Sets

Reps

Rest (secs)

Standing Lateral Raises

12

90

Cable Cross Over High Finish

12

90

Flat Dumbbell Press

120

Straigh Arm Pulldowns

12

90

Upright Row

12

90

One Arm Dumbbell Rows

120

Get Ups

12

90

Stiff Leg Deadlift

12

90

Dumbbell Squats

120

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 10 Day 2

Day 2/Week 10 - Date:
Exercises

Sets

Reps

Rest (secs)

Standing Dumbbell Curls

12

60

Bent Lateral Raises

12

90

Pulldowns

120

Standing Calf Raises

12

60

Step Ups

12

90

Bulgarian Split Squat

120

Lying Tricep Extensions Dumbbell

12

60

Cable Crossover Low Finish

12

90

Seated Dumbbell Shoulder Press

120

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 10 Day 3

Day 3/Week 10 - Date:
Exercises

Sets

Reps

Rest (secs)

Stiff Leg Deadlift

12

90

Reverse Lunge

12

90

Dumbbell Squat

120

Plate Front Raises

12

60

Tricep V-bar pushdowns

12

90

Flat Dumbbell Press

120

Shrugs

12

60

Incline Dumbbell Curls

12

90

Bent Barbell Row

120

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 10 Day 4

Day 4/Week 10 - Date:
Exercises

Sets

Reps

Rest (secs)

Tricep Pushdowns

12

60

Dips

12

90

Incline Dumbbell Press

120

Barbell Curls

12

60

Bent Lateral Raises

12

90

Low Pulley Row Narrow Grip

120

Dumbbell Squats

12

60

Single leg Deadlift

12

90

Reverse Lunge

120

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 11 Day 1

Week 11 Day 1/Week 11 - Date:
Exercises (supersets)

Sets

Reps

Rest (secs)

Flat Dumbbell Press + Upright Row

13+13

60

Standing Military Press + Bent Rows

13+13

60

Standing Lateral Raises + Dips

13+13

60

Incline Dumbbell Press + Bent Dumbbell Row

13+13

60

Barbell Curls + Tricep Extensions

13+13

60

Hammer Curls + Rope Pulldowns

13+13

60

Dumbbell Squats + Stiff Leg Deadlifts

13+13

60

Reverse Lunge + One Leg Deadlift

13+13

60

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 11 Day 2

Day 2/Week 11 - Date:
Exercises (supersets)

Sets

Reps

Rest (secs)

Bulgarian Split Squat + Stiff Leg Deadlift

13+13

60

Dumbbell Squats + Standing Calf Raises

13+13

60

Seated Lateral Raises + Seated Shoulder Press

13+13

60

High Pull + Decline Push Up

13+13

60

Facepulls + Push Ups

13+13

60

Pulldowns + Close Hand Push Ups

13+13

60

Incline Tricep Dumbbell Extensions + Incline Curls

13+13

60

Tricep Rope Pushdowns + Cable Rope Curls

13+13

60

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 11 Day 3

Day 3/Week 11 - Date:
Exercises (supersets)

Sets

Reps

Rest (secs)

Flat Dumbbell Press + Upright Row

13+13

60

Standing Military Press + Bent Rows

13+13

60

Standing Lateral Raises + Dips

13+13

60

Incline Dumbbell Press + Bent Dumbbell Row

13+13

60

Barbell Curls + Tricep Extensions

13+13

60

Hammer Curls + Rope Pulldowns

13+13

60

Dumbbell Squats + Stiff Leg Deadlifts

13+13

60

Reverse Lunge + One Leg Deadlift

13+13

60

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 11 Day 4

Day 4/Week 11 - Date:
Exercises (supersets)

Sets

Reps

Rest (secs)

Standing Calf Raises + Calf Press

13+13

60

Seated Calf Raises + Standing Calf Raises

13+13

60

Wide Grip Pulldowns + Cable Crossovers low finish

13+13

60

High Pulls + Decline Push Ups

13+13

60

Bent Dumbbell Row + Incline Dumbbell Press

13+13

60

Standing Lateral Raises + Standing Dumbbell Shoulder Press

13+13

60

Lying Tricep Extensions + Hammer Curls

13+13

60

Tricep v-bar Pushdowns + Cable Straight Bar Curls

13+13

60

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 12 Day 1

Day 1/Week 12 -Date:
Exercises

Sets

Reps

Rest (secs)

Bench Press

180

Incline Dumbbell Press

120

Low Pulley Row

180

Reverse Grip Pulldowns

120

Seated Dumbbell Press

180

Upright Row

120

Dumbbell Pause Squats

180

Reverse Lunge

120

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 12 Day 2

Day 2/Week 12 - Date:
Exercises

Sets

Reps

Rest (secs)

Stiff Leg Deadlifts

180

Step Ups

120

Alternate Incline Dumbbell Press

180

Dips

120

One Arm Dumbbell Row

180

Low Pulley Row Wide Grip

120

Standing Military Press

180

One Arm Lateral Raises

120

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 12 Day 3

Day 3/Week 12 - Date:
Exercises

Sets

Reps

Rest (secs)

HighPull

180

Standing Dumbbell Press

120

Reverse Lunge

180

Squats

120

Alternate Flat Dumbbell Press

180

Incline Dumbbell Press

120

Bent Barbell Row

180

One Arm Dumbbell Row Lateral

120

Adonis Lifestyle LLC 2010

Weight Used/Notes

ATS Module 3: week 12 Day 4

Day 4/Week 12 - Date:
Exercises

Sets

Reps

Rest (secs)

One Arm Low Pulley Row

180

Pulldowns

120

Seated Alternate Shoulder Press

180

Bent Lateral Raises

120

Pause Squats

180

Stiff Leg Deadlift

120

Incline Bench Press

180

Flat Dumbbell Press

120

Adonis Lifestyle LLC 2010

Weight Used/Notes