I borrowed the program from my friend and started reading the whole thing.

I applied the mesurements to my body and would be doing program number 3 the burn program because i have to much bf% and my waist is to big.

The diet is the same low calorie eating 6 times per day.

The program is specific to build the perfect adonis body, you train 4 times a week with weights and each time you train you will hit the shoulders with at least 1 exercise, and sometimes more.

Its based on the shoulder, waist mesurement.

The program is based on 12 weeks, rep range from 8 to 21 and sets vary from 2-3 to 5 sets for shoulders.

At the end of the progam you switch to interval training doing 3 exercies in a row with 1 minute break between.

You are also encourage to do HIIT training at least 2 times per week.

exercies are mixed between bodyweight exercies and weights.

This is my personal review of the program. I am a bit deceived because i know that Brad Pilon who wrote 2 great books one on intermitent fasting and the other on how much protein you really need based on scientific evidence, is associated with this project. I did not try the program for myself but from all of my years i have been weight lifting nearly 25 i have seen a lot of different weird things but this one takes the cake.

I have done a bit of P90X in the past and this looks to borrow a lot on P90X.

Still i do not feel you can build a proper body doing this program, there is a forum and from what i have read most people who bough the book are not very happy, they say it takes forever to build muscles on this.

As for me i have my home gym in my basement, i modified my routine about one month ago and train using the listen to your body principle. I have to say that everything is coming up nicely.

I am training 5-6 times per week doing chest and triceps on day 1 back and biceps on day 2, shoulders on day 3 and legs on day 4.

I am following the eat stop eat principle and its going great, i can honestly say that most principle are myths.

Anyone else tried that adonis effect training program? might have a different opinion then me on it?