The Adonis Index


Adonis Index Workout Main Manual


What is the Adonis Index? 

The Adonis Index is a workout system designed with the very goal to build the perfect male body proportions as efficiently as possible. The creators of the program dedicated a ton of time to researching the very proportions that girls can’t resist. What they found out was that there is a physical ratio that girls are hardwired to find irresistibly attractive. This is known as the golden ratio and it is seen all over natural and in the famous Greek Sculptures. These ratio’s favor proportion and the lean and muscular physique as opposed to pure mass. As a result these proportions are attainable for everyone. In addition the proportions are customized to your exact height to ensure the most aesthetic looking physique. The workout system is tailored entirely from exercise selection to workout split to set and rep scheme to ensure the fastest development of achieving these proportions.

Who are the authors? 

John Barban is a certified Strength and Conditioning Specialist, a varsity strength and conditioning coach as well as a successful entrepreneur. John also has extensive experience developing and formulating nutritional sports supplements, and has worked for some of largest nutritional supplement companies in the world.

Brad Pilon is a nutrition professional with over seven years experience in the nutritional supplement industry.  Brad has his masters degree in human nutrition and is a Certified Strength & Conditioning Specialist.  Among other things, he is author of Eat Stop Eat and How Much Protein.

What I liked about the Adonis Index? 

It is an extremely effective workout program for building the perfect physique. But first, what is the perfect physique? It ain’t big and bulky because that just doesn’t look good. It’s also not lean and toned because that just doesn’t cut it. The perfect physique is that of a Greek God! LEAN AND MUSCULAR. After following the workouts you will start to notice your body taking on a much more impressive looking physique. I followed the Adonis Index workouts for a period of 4 months and I was very happy with the results. Which brings me to my next PLUS. It comes with months and months of workouts to follow. The authors sure did their homework because they have come up with some incredibly creative workouts that I absolutely love. The months of workouts are grouped into phases all which stem off of each other to bring you closer to the physique of a Greek God.

What I didn’t like about the Adonis Index? 

I have to be honest, when I first looked at the Adonis Index workout program, I was completely surprised. I had never seen a workout set up like this before in my life. It seemed like the shoulders were being worked almost every single day and the exercise set up didn’t really make sense to me. However I decided that it was worth a try and after doing the first workout I was hooked. I had one of the best workouts of my life and I learned that what looks good on paper can actually suck. And what doesn’t seem to make sense on paper can actually ROCK!

Keep in mind that the Adonis Index Workout system is a very effective workout program and as a result it calls for four workout sessions per week EVERY WEEK. If you can’t dedicate yourself to working out 4x per week than this workout program is probably not for you. But then again you probably won’t ever have the body of your dreams.

My Adonis Index Results?

Above is a video I snapped at the gym after following the Adonis Workouts for nearly four months. The program helped me create a very impressive shoulder to waist ratio.

Adonis Index vs. Visual Impact? 

The Adonis Index and Visual Impact Muscle Building are my two favorite workout programs. I have both of these programs and I switch between them. Ideally you would want to have these two awesome workout programs. With that being said its probably best to start with one workout program. If your goals are focused more on putting on muscle (with emphasis on proportion) than I would say start with the Adonis Index System. If you also like to have tons of workouts and a whole plan that you can follow along that I highly recommend the Adonis Index. On the other hand if you’re looking to get leaner and increase muscle density and definition than go for Visual Impact. As well, Visual Impact is great for people who like to have the freedom to pick their own exercises and workouts.


  1. julio on June 4, 2013 at 7:45 pm

    i needed to ask you… did you started from where the software told you to start, or you went straight to phase 1, with the intention to go all the way ’til phase 3?

    • Greg on June 4, 2013 at 10:27 pm

      I followed the program first with endurance, then hypertrophy, then strength and finally power.

  2. James on May 19, 2013 at 4:27 am

    Hey Greg,

    Just a quick question. I’ve been following the strength endurance phase of AI and have been enjoying it. But I also find myself wondering what’s the point? Would you advise skipping this phase and moving on to hypertrophy? Does strength endurance contribute to muscle mass at all?

    I see that you didn’t complete the full cycle. Do you recommend I do four months before moving on? And I also see that this article was posted a long time ago. With your new experience from the past 2 years or so do you still recommend AI?

    Thanks a lot

    • James on May 19, 2013 at 4:31 am

      And one more thing, sorry. My shoulders aren’t the healthiest. AI seems very keen and working shoulders every day. Should I be worrying about the health of my shoulders while on this program?

      • Greg on May 20, 2013 at 2:38 pm

        Don’t do any exercises or movements that aggravate your shoulders.

    • Greg on May 19, 2013 at 9:34 am

      Yah the strength endurance section is pretty pointless. If your goal is strength and muscle mass i’d recommend moving onto hypertrophy then strength and power.

  3. Harry on May 5, 2013 at 8:10 am

    Hi Greg

    I just wanted to confirm with you…

    **In your muscle building course, when on a cut or calorie deficit, I can use your ‘Strength and Density’ routine?

    **is this better than your kinobody shredded course?

    **Then, once i change my macros to a slow bulk, I can use your superhero level 1. How long should you be on level 1 before moving to level 2.

    Thanks again

    • Greg on May 6, 2013 at 11:13 am

      Yes you have the right idea! Do each level for 4 weeks before moving up. The workout in the shredded program is a little more minimalistic. It will allow you to maintain muscle and gain strength with minimal volume. The Muscle Building Course routines have more volume and more precise progression schemes so strength and muscle gain will be superior.

      • Harry on May 7, 2013 at 4:32 am

        Thank you! Last question…

        Is it an absolute must to stick to the same order of exercises in a specific group.

        For example, in workout B on you S&D program…I should stick to that order?

        Thanks again

  4. Ed on April 29, 2013 at 11:07 am

    Which workout program do you reckon is better for building a skinny-ish teen up to ‘perfect proportions’ ? I’m just a little confused about your kinobody muscle building course, with its low volume. However Adonis index workouts have quite alot of high rep work and doesn’t really focus on gradually increasing weight. I keep getting frustrated over which one to do haha. I’ve read so much research on muscle building that i don’t know what to believe anymore.

    • Greg on May 1, 2013 at 9:12 am

      Take a look inside your gym. How many skinny guys do you see who are lifting the same weights each week and doing high volume training but who look exactly the same. How many skinny guys do you see banging out chin ups with 100 lbs dangling from their waist, knocking out reps with 225 on incline bench…. My guess is none! I like to treat muscle gains as a side benefit of getting stronger. This is very functional and it works damn right amazing.

  5. Harry on April 28, 2013 at 8:41 pm

    Hi Greg
    Thanks for all the great info you give us.

    I am a little confused and discouraged and I need your help.

    I have been following leangains IF diet for a few months with great results.

    As far as working out goes…I have purchased all three programs, VI, Adonis, and your muscle building one. You mention that your program is good for either cutting, slow bulk, or recomp.

    Should I just stick with your program? I am confused only because I want to look like you, but you have used all 3 programs. Which would you say is best? I am leaning towards your program.


    • Greg on April 29, 2013 at 9:03 am

      If I was to take someone from scratch and build them up to my physique as fast as possible I would put them on my program! That is precisely why I designed it. The workouts and progression schemes is exactly what I formulated after much tweaking and adjusting. Depending on your progress you can gear the program to your needs with the specialization routines. When you have built a lot of strength using the S&D but want more mass then go with the superhero.

      • Harry on April 30, 2013 at 5:31 am

        Thank you for your quick reply. I really appreciate it.

        I am still following ‘cutting’ macros at the moment. I am 5’9, 166 pounds. I started at 185 pounds in September. I am not sure of my bodyfat % though.

        *Any recommendation as far as how to measure it accurately, and also when the best time of the day to measure it is?

        So what I am going to due is not confuse or stress myself with the adonis or visual impact programs. I have put those aside, and I am only going to focus on your Strength and density program, BUT using your chest specialization routine for workout A. After maybe 6 weeks, i will increase my calories a bit for a ‘clean bulk’. Should I continue with your S&D program, or start the superhero one?

        Thanks again!!

        • Greg on May 1, 2013 at 9:22 am

          Solid! After 6 weeks give the superhero level 1 a run through! You’ll likely start to fill out your t shirts pretty quickly. Measuring body fat is pretty tricky. I actually recommend tracking your waist measurement to keep track of your leanness. Measure your waist around bellybutton, first thing in the morning and with a relatively relaxed posture (don’t suck in or flex). Ideally you want your waist to be about 45% of your height.

  6. Ed on April 16, 2013 at 9:24 am

    Hi Greg, I need some advice. I have been following Visual impact on phase 1 for a month now and decided to have a look at the Adonis Index workouts. What i need at the moment is muscle size, and i knew phase 1 was designed for that. However i have read about all the great transformations of the Adonis Index workouts. But when i looked at them, i’m skeptical about training for strength/endurance (cycle 1) when i need size. Let me know your opinions on this.

    • Greg on April 16, 2013 at 12:10 pm

      Yah the strength endurance cycle never made much sense to me. The strength, power and hypertrophy phases are probably the most effective.

      • Ed on April 16, 2013 at 12:24 pm

        Cheers :) would you recommend the Adonis Index workouts for building mass over the visual impact workouts? would like to know what you think.

        • Greg on April 16, 2013 at 1:36 pm

          Both are really good programs.
          I’d actually recommend my program over them –

          • Ed on April 16, 2013 at 1:47 pm

            I already have it :) Although I’m thinking of using it to maintain my physique once its up to a good standard and build more strength.

          • Greg on April 18, 2013 at 5:09 pm

            You’ll find you will be able to build considerably more strength with my program over adonis index. That said, give adonix index a go. You can alternate between the two programs spending 8-10 weeks at a time on each one.

  7. Kinshuk Suri on April 7, 2013 at 2:03 am


    i am vegan and had two queries

    1. will the system’s nutritional guide still be able to help me completely ?

    2. i have adjustible dumbells, pull up bar and stretch bands, what other equipment can i expect to purchase… ?

    thank you!

    • Greg on April 8, 2013 at 9:58 am

      The nutrition guide is very basic and probably won’t teach you anything you don’t know. I have plenty of diet articles on this site to help you out. You’ll definitely need to get an adjustable bench. That should be good.

  8. Finnis on March 22, 2013 at 7:26 am

    I am in the process of purchasing the Adonis Index..I was seeking opinions..I was wondering if it would be ok to skip the ‘MBF’part based on my situation: *I have worked out before (high school & college sports)..however, it has been about 2-3 years since I have worked out on a consistent basis. I am 30 yrs old and I feel that I have muscle..I just picked up a lot of fat over the last few years. So basically I dibble and dabble with weight training here and there but I guess I didnt want to spend too much time on the MBF if its really not pertaining to the AI so to speak. sorry for the confusion I guess what I want to know is …

    WHO, EXACTLY should go through the MBF portion before going into the meat of the program?

    • Greg on March 25, 2013 at 9:45 am

      If you have a slimmer frame and would benefit from adding a considerable amount of muscle then go with the MBF. If you want to focus more on proportions for now then go straight to the program.

  9. Vince Larson on March 4, 2013 at 3:57 pm

    Hey I was wondering which of these two i should start first. im 5’8” 155 and im trying to make my arms more cut and add more definition because right now they are basically just big. and im trying to get a more fuller looking chest, more square like yours. i really want to look good but i dont want to lose strength gains. my bench has been going up and i don’t want it to drop. Which one do you suggest i do first?

    • Greg on March 4, 2013 at 8:38 pm

      Considering everything you said above, I would go for my kinobody muscle building program:
      You will actually gain strength on the program. As well, it will help develop that thick, square chest that you desire. Keep in mind, you will need to cut back on your calorie intake to put you into a deficit.

      • Vince Larson on March 5, 2013 at 6:04 pm

        Ok I might buy that as well. I have already purchased visual impact and noticed you have additional exercises if you bought it through one of your links and then email you. I was wondering if I sent you a receipt of it even though I bought it through the visual impact website? I know you know your stuff so Im curious what your additional exercises are. Thanks

        • Greg on March 5, 2013 at 8:23 pm

          Sure, email me!

          • Vince Larson on March 5, 2013 at 8:46 pm

            Alright I will thanks!

  10. Nik on February 18, 2013 at 8:13 am

    Hey Greg

    I just purchased the Adonis Index programme and realised that I require everyday, whereas, i only have access to a gym twice a week. What do you suggest I do?

    • Nik on February 18, 2013 at 8:18 am

      Also i have not received the shoulders and back specialisation guides. Does that normally come with the package?

      • Greg on February 18, 2013 at 1:42 pm

        Shoulder and back already has a big prevalence in the workout program so I doubt they added any specializations to them.

    • Greg on February 18, 2013 at 1:41 pm

      I suggest you try to find a way where you can workout 4 times per week.

  11. yusuf on February 9, 2013 at 2:13 pm

    Hey greg, Ive got a question about the results you got from this program
    1) how much did you increase in terms of lean muscle?
    2) how much stronger did you get? in terms of your indicator exercises
    3) what was your nutrition like?


    • Greg on February 10, 2013 at 11:36 am

      1) I added about 5-7 lbs of muscle
      2) My strength didn’t increase much with the adonis index. I was using lighter weights than I was used to so strength wasn’t increasing.
      3) Can’t remember what my nutrition was like. I don’t think I was tracking my diet back then I think I was just trying to eat lots of protein, veggies and fruits and a moderate amount of starches.

  12. Guillermo on October 17, 2012 at 1:21 pm

    Thanks :)

  13. Guillermo on October 16, 2012 at 9:56 pm

    Hi, i just finish reading adonis, and sounds very great, but before i starded must finish visual impact just phase 3 and bonus, but maybe you could help me, viewing the workouts of the “muscle building foundation 12-week program” i am little confuse about the weight i am going to use example:

    Exercise Sets Reps Rest (secs)
    Squats 1 15 60
    2 12 90
    1 10 120
    5 7 180

    I undestand that first it is a weight a can do 15, then a weight that i can do 12x for 2 sets, and go on right???

    Are they at normal tempo?
    what about If I fatigue before my rep number should I do forced reps??


    PD: thnks for answering all my doubts , you’ve helped me a lot

    • Greg on October 17, 2012 at 10:24 am

      Don’t over think it. Just go a little lighter than usual the first couple of workouts and you will find a weight that will allow you to do all of the reps without hitting failure. Don’t worry about tempo. Control the weight and explode up.

  14. Guillermo on October 2, 2012 at 11:20 pm

    Hi, greg i almost done with the visual impact, and i bought the adonis index, and i want to know if the adonis index if give you the flexibility of lifting days, i mean what about 2 days my gym it is close, or what about i am going to vacation for a week??? it doesn’t matter if a put like a pause in the program and continue after??


    • Guillermo on October 2, 2012 at 11:22 pm

      ohh I forgot what does “shoulder to waist ratio” mean??

      • Greg on October 3, 2012 at 11:20 am

        The ratio between your shoulder circumference and waist circumfrence.

    • Greg on October 3, 2012 at 11:20 am

      You will be doing 4 workouts per week. If you need to take a week off that’s fine. Just continue when you get back. Ideally you won’t be taking more than 1 week off every 2 months.

  15. Guillermo on October 2, 2012 at 4:53 pm

    the adonis index, you ar talking it is the adonis index system with 7 mini books right??? because i entered the page of adonis index and in products there are other, so to make sure i ask first :)

    • Greg on October 3, 2012 at 11:18 am

      Yes, this is correct.

  16. umberto on September 19, 2012 at 9:50 am

    hey,how much does the Adonis Index cost??? cause from the site it is not clear!

    • Greg on September 20, 2012 at 10:39 am

      If you press the order now button it will take you to the page where it tells you the price.

  17. Jay on August 7, 2012 at 4:35 pm

    Hey Greg,

    I bought the Adonis Index, but the workouts seem extremely high volume. In the Muscle Building Foundation, one day has 8 exercises with 4 sets of 8 each. Isn’t this volume to high for a beginner and well over an hour to complete. Please correct me if im wrong…thnx

    • Greg on August 7, 2012 at 5:46 pm

      Start with 3 sets per exercise and make sure to be done in an hour. After several weeks if you want to go up to 4 sets then do so. Your body will adapt to the higher volume pretty quickly.

  18. Sufi on June 16, 2012 at 4:54 pm

    Hey Greg,

    What is the length of these workouts? Can I finish them
    in 45 minutes excluding the warm-ups?


    • Greg on June 18, 2012 at 4:19 pm

      45-60 minutes. Keep the rest short and 45 minutes shouldn’t be a problem at all.

      • Lee Malone on March 11, 2013 at 12:51 am

        If you follow the rest intervals strictly it’s a little over 1hr. I wouldn’t recommend cutting down on the rests.

  19. Dónal on June 13, 2012 at 11:07 am

    Exactly what equipment will I need for the main adonis index workouts? when I e-mailed them they replied that the workouts were intended to be used in a gym.

    • Greg on September 5, 2012 at 5:00 pm

      Mostly dumbbells, barbells and cable machine.

  20. Adam on April 24, 2012 at 1:54 am

    Hey greg, great website and keep it up! Lots of info. However I am nearing the bonus phase of visual impact, and that’s going all good. Practicing lean gains along with it. I’ll be purchasing the adonis index soon and I’m aware that it comes with a diet guide as well. However, it entails a 6 meal a day diet, and that’s just not suitable for me. Would leangains work with adonis index as well? or would Eat-stop-eat be a better recommendation? Thanks again!

    • Greg on April 25, 2012 at 8:46 am


      Adonis Index has very flexible diet recommendations. They do not endorse the 6 meals at all. They actually encourage 1-2 fasts per week.

  21. sammy on November 10, 2011 at 8:51 am

    Do either of these programs have Interval training intergated into the workouts or are they seperate?

    • admin on November 16, 2011 at 11:39 am


      Visual impact has interval training. Adonis has pure strength training and uses purely diet to control body composition.

      • Josh on July 8, 2012 at 1:57 pm

        I have gone through Visual Impact and it helped me to get really lean. However, I followed your advice for adding muscle and purchased the Adonis Index. I had my first workout today and loved it. Although the Adonis Index relies on diet to maintain leanness, does that mean I cannot do cardio? Would doing cardio interfere with building muscle?

        • Greg on July 9, 2012 at 10:13 am

          You can definitely incorporate cardio into your routine. AI doesn’t recommend cardio because it’s not very time efficient and it is only effective if you are dieting properly. If you enjoy doing cardio then you can incorporate it into your routine 3-4x per week. It shouldn’t interfere with building muscle as long as you don’t overdo it. 3-4 x 45 minute cardio sessions per week is fine. Try not to go over that.

  22. John on November 2, 2011 at 12:56 pm

    I am really interested in starting either of these. But as for them being home-gym friendly, I don’t know. Both (esp. Adonis Index), involves extensive use of pulldown and pressdown, and various cable exercises. Does anyone have some outline of a way they managed to substitute these exercises so that they could do the exercises with dumbbells, pull up bar and a bench? Not sure which of the 2 I want to do, I just want an amazing physique that girls love! (may as well admit it, thats the reason the majority of men lift weights)

  23. Clark on October 12, 2011 at 11:54 am

    I like the workouts for the Adonis Index, I have around 9% body fat, but I want to gain more muscle. And it is only two weightlifting days. I would rather do a program where I get at least 4 lifting days. The Alan Ritchson program makes more sense to me. What program would you recommend when my goal is to gain muscle like you before next summer.

    • Lee Malone on March 11, 2013 at 12:49 am

      I don’t think that you need more weightlifting days. You’d be surprised how much lean muscle you’d gain.

  24. Dylan on August 9, 2011 at 3:56 pm

    Hey Greg!
    Just curious, it seems like you switch between workouts a lot, what were you doing while you were in your bulking phase? That’s where i’m at right now, then i’d probably like to work on proportions once I get to my ideal weight, which is 10 – 15lbs down the road, and i’d like to try the shrink wrap visual impact workout, so I may buy that in the near future.
    So yeah, what would you suggest to do while bulking, then once you’re at your ideal weight?
    Thanks buddy!

    • admin on August 10, 2011 at 9:34 am

      Both visual impact and the adonis index are great options. If you purchase visual impact through my link and email me at
      I will send you the 16 weeks of workouts that I followed to gain muscle.

  25. Wassauce Farooq on July 20, 2011 at 6:25 pm

    Hey Greg! does the Adonis index come with an eating guide as well?
    If not, then what diet do you recommend I take with it? Thanks

    • Lee Malone on March 11, 2013 at 12:47 am

      It does. It includes several comprehensive workout and diet manuals. I am currently at week 8 of the Adonis Index program (at the age of 45) and I am extremely pleased with the results. Also, as a molecular biologist I studied their diet publications and they make a lot of sense. Or better, they are free of nonsense. Highly recommended!
      I should add that I started with a very low body fat, approx 13% so I didn’t really follow any of their diet tips.

  26. AI User on July 19, 2011 at 4:29 pm

    Hey Greg I’m a regular visitor on your blog and I am currently on Week 3 of the Adonis Index workout and I was wondering if it would be okay to add the Spartacus workout on Wed and Sat since those are the off days?

    Or would that be overtraining considering how demanding the Spartacus workout is?

    • admin on July 20, 2011 at 8:02 am

      I think two days of the spartacus workout would do more harm than good. Do the spartacus workout once per week and see how you feel from there.

  27. Camilo on July 19, 2011 at 1:31 am

    Im sorry, But with what program you develope a “HOTTER” body? VIMB or Adonix Index?

  28. Camilo on July 18, 2011 at 4:13 am

    Hey Greg, I want to know what program gives more muscle mass in less time? The Adonis Index or the Visual Impact Muscle Building? Thank you.

    • admin on July 18, 2011 at 6:11 am

      If your goal is to build muscle mass right now than I would go with the Adonis Index. You will get incredible results and there are so many workout programs in the system that you will never plateau.

  29. James on July 17, 2011 at 2:13 pm

    what type of weight equipment does adonis index use. And in your opinion which one is better for an at home gym adonis index or visual impact?


  30. Joey on July 16, 2011 at 11:30 pm

    Great work Greg! They’re my favorite systems as well.

    Cheers Joey

    • admin on July 17, 2011 at 2:29 pm

      Both options are home gym friendly. As long as you have a set of dumbbells and a bench with other equipment being optional. You can’t go wrong with either so its more about what you think suits your style. If you like to have a workout plan to follow than go with the adonis index. Whereas if you prefer to have sample workouts with the freedom to adjust them to your preferences than go with visual impact. Hope this helps.

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