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.

12 weeks

Duration

6-day split

Frequency

8-10,000 → 12-14,000 → 16,000+ by phase

Daily steps

Gym required

Equipment

Advanced

Level

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.

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 left open as rest or an optional catalyst session. 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 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, hit your daily NEAT step target, and take Day 7 as rest (or an optional catalyst session). Phase III adds AMRAP Drop Sets — see the dedicated section for how to run them.

The structure

What's inside

PHASE I

Strength

To build maximal strength and to promote density for a granite-hard look.

Weeks 1-4

PHASE II

Size

To build and shape muscles through promoting muscle fiber growth.

Weeks 5-8

PHASE III

Pump

Increase strength-endurance, increase calorie burn and fat loss, and dramatically improve your ability to get a pump — with AMRAP drop sets.

Weeks 9-12

Every program ships as a print-ready PDF with full exercise tables and a week-by-week calendar.

Actual pages from the book — tap any to enlarge.

Is this your path?

Who it's for

Experienced lifters ready to specialize — bodybuilders, physique competitors, and bikini competitors.
Those who can commit to a six-day training split with Day 7 left open as rest or an optional catalyst session.
People who will keep barbell squats and deadlifts as the cornerstone of their foundational work.
Anyone who wants daily NEAT built in — 8-10,000 steps a day in Phase I, 12-14,000 in Phase II, and 16,000+ in Phase III. Phase III's target is a real daily commitment; count it in before you start.

Nearly every Train Areté program reserves an optional catalyst-session slot in its weekly calendar — specialization add-ons from the add-on library are built to drop straight into it. If your program has no catalyst day, the specialization add-ons carry a Micro-Catalyst page that doses the same work in minutes.

Adonis

$59 one-time

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