Titian, Venus and Adonis (1554)
3 PHASES · 6-DAY SPLIT · STRENGTH → SIZE → PUMP · GYM REQUIRED

Adonis

Named for the figure of perfect physical form — the Greek ideal of a body built with intention, not accident.

For experienced lifters ready to specialize. A complete body part split with three phases built to refine your physique — suited to bodybuilders, physique competitors, and bikini competitors.

Included downloads: The program PDF, an editable Excel training log, and a digital PDF training log.

Get the program — $49 Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.
12 weeks
Duration
6-day split
Frequency
8-10,000 → 12-14,000 → up to 16,000 (optional)
Daily steps
Gym required
Equipment
Advanced
Level
The approach

How the program works

Adonis is a 12-week physique split built in three four-week phases that move your training emphasis from raw strength, into hypertrophy and shaping, into a high-volume pump and conditioning block.

You will run a six-day training split each week — pushing, pulling, and lower-body work rotated across the days — with Day 7 as rest, every week of the twelve. Daily NEAT (step count) rises phase to phase to keep driving activity and recovery: 8-10,000 steps a day in Phase I, 12-14,000 in Phase II, and an optional ceiling of up to 16,000 in Phase III.

These are full workouts. Follow them as written your first time through. If you make substitutions, keep barbell squats and deadlifts as the cornerstone of your foundational work.

Each phase runs four weeks. Train six Foundational Workouts per week and take Day 7 as rest — every week. Week 8 is the scheduled deload: run the same six workouts lighter. In Phases I-II, add-ons may enter only as replacement sets or Micro-Catalyst doses inside those workouts; Week 8 and Phase III allow no add-on work. Phase III adds AMRAP Drop Sets — see the dedicated section for how to run them.
The structure

What's inside

PHASE I
Strength
Build strength on the primary lifts and set the base for the higher-volume work ahead.
Weeks 1-4
PHASE II
Size
Increase hypertrophy-focused training volume across the full physique.
Weeks 5-8
PHASE III
Pump
Build local muscular endurance and finish with higher-density work and AMRAP drop sets.
Weeks 9-12

Ships as a print-ready PDF with full exercise tables, a week-by-week calendar, and this program's own pre-filled digital training log. (Mnemosyne is the blank, universal edition — not required.)

Adonis program page explaining how the 12-week physique split works. Adonis program page with reps-in-reserve and phase effort tables. Adonis equipment checklist for the 12-week physique split.

Actual pages from the book — tap any to enlarge.

Is this your path?

Who it's for

Adonis has no standalone catalyst day: Day 7 is always rest. In Phases I-II, run one add-on at a time only as replacement sets or Micro-Catalyst doses inside the six workouts. Week 8 and all of Phase III permit no add-on work.
The myth behind the name

The face the goddesses fought over

Adonis was a mortal so beautiful that two goddesses claimed him — Aphrodite and Persephone — and Zeus himself had to settle it, dividing his year between them, season by season. When a wild boar killed him, anemones sprang up where he fell, and his name became what it still is today: shorthand for the ideal physique.

The program takes the deliberate route to that ideal. Like his divided year, the training week is divided on purpose — each region of the body given its own season, built by design rather than by accident.

Adonis

$59 $49 one-time

Included downloads: The program PDF, an editable Excel training log, and a digital PDF training log.

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Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.