THE 30-WEEK D.T.S TRAINING SYSTEMPhase 1

Created by Vince Del Monte

The 30 Week D.T.S. Training Program

MONDAY: Workout 1

TUESDAY: OFF

WEDNESDAY:Workout 2

THURSDAY:OFF

FRIDAY:Workout 3

SATURDAY:OFF

SUNDAY:OFF

of 2 32 PRINTABLE WORKOUT JOURNAL

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 3 6-8 30X02-3min

BMid-Grip Barbell Shoulder Press in Front

3 6-8 30X02-3min

C Clean Grip Deadlift 3 6-8 31X02-3min

D Barbell Bench Press 3 6-8 30X02-3min

E Narrow Grip Neutral Chin Up 3 6-8 30X12-3min

F Dips – torso upright 3 6-8 30X02-3min

G Standing Barbell Curl 3 6-8 30X02-3min

of 3 32 PRINTABLE WORKOUT JOURNAL

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

*DROP SET - On your last set of each exercise, do your hard 20 reps, then immediately decrease the weight 10-15% and do another 20 reps to finish that exercise. For the push-ups, drop to your knees for the drop set.

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Leg Press 3 20* 2010 60 sec

B Neutral Grip Seated Cable Row 3 20* 2011 60 sec

C Push-Up 3 20* 2011 60 sec

D Low Pulley Pull Through 3 20* 2010 60 sec

E Low Pulley Upright Row with Rope 3 20* 2011 60 sec

F Triceps Pressdown with Rope 3 20* 2011 60 sec

G Standing DB Hammer Curl 3 20* 2010 60 sec

of 4 32 PRINTABLE WORKOUT JOURNAL

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Front Squat 3 8-10 60X0 90 sec

B Incline DB Press 3 8-10 60X0 90 sec

C Lying Leg Curl 3 8-10 60X0 90 sec

D Wide Grip Pronated Pull Up 3 8-10 60X0 90 sec

EKneeling Low Pulley French Press with Rope (overhead triceps extension)

3 8-10 60X0 90 sec

F DB Incline Curl 3 8-10 60X0 90 sec

G Seated 2-Arm DB Lateral Raise 3 8-10 60X0 90 sec

of 5 32 PRINTABLE WORKOUT JOURNAL

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 3 6-8 30X02-3min

BMid-Grip Barbell Shoulder Press in Front

3 6-8 30X02-3min

C Clean Grip Deadlift 3 6-8 31X02-3min

D Barbell Bench Press 3 6-8 30X02-3min

E Narrow Grip Neutral Chin Up 3 6-8 30X12-3min

F Dips – torso upright 3 6-8 30X02-3min

G Standing Barbell Curl 3 6-8 30X02-3min

of 6 32 PRINTABLE WORKOUT JOURNAL

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

*DROP SET - On your last set of each exercise, do your hard 20 reps, then immediately decrease the weight 10-15% and do another 20 reps to finish that exercise. For the push-ups, drop to your knees for the drop set.

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Leg Press 3 20* 2010 60 sec

B Neutral Grip Seated Cable Row 3 20* 2011 60 sec

C Push-Up 3 20* 2011 60 sec

D Low Pulley Pull Through 3 20* 2010 60 sec

E Low Pulley Upright Row with Rope 3 20* 2011 60 sec

F Triceps Pressdown with Rope 3 20* 2011 60 sec

G Standing DB Hammer Curl 3 20* 2010 60 sec

of 7 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Front Squat 3 8-10 60X0 90 sec

B Incline DB Press 3 8-10 60X0 90 sec

C Lying Leg Curl 3 8-10 60X0 90 sec

D Wide Grip Pronated Pull Up 3 8-10 60X0 90 sec

EKneeling Low Pulley French Press with Rope (overhead triceps extension)

3 8-10 60X0 90 sec

F DB Incline Curl 3 8-10 60X0 90 sec

G Seated 2-Arm DB Lateral Raise 3 8-10 60X0 90 sec

of 8 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 3 6-8 30X02-3min

BMid-Grip Barbell Shoulder Press in Front

3 6-8 30X02-3min

C Clean Grip Deadlift 3 6-8 31X02-3min

D Barbell Bench Press 3 6-8 30X02-3min

E Narrow Grip Neutral Chin Up 3 6-8 30X12-3min

F Dips – torso upright 3 6-8 30X02-3min

G Standing Barbell Curl 3 6-8 30X02-3min

of 9 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

*DROP SET - On your last set of each exercise, do your hard 20 reps, then immediately decrease the weight 10-15% and do another 20 reps to finish that exercise. For the push-ups, drop to your knees for the drop set.

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Leg Press 3 20* 2010 60 sec

B Neutral Grip Seated Cable Row 3 20* 2011 60 sec

C Push-Up 3 20* 2011 60 sec

D Low Pulley Pull Through 3 20* 2010 60 sec

E Low Pulley Upright Row with Rope 3 20* 2011 60 sec

F Triceps Pressdown with Rope 3 20* 2011 60 sec

G Standing DB Hammer Curl 3 20* 2010 60 sec

of 10 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Front Squat 3 8-10 60X0 90 sec

B Incline DB Press 3 8-10 60X0 90 sec

C Lying Leg Curl 3 8-10 60X0 90 sec

D Wide Grip Pronated Pull Up 3 8-10 60X0 90 sec

EKneeling Low Pulley French Press with Rope (overhead triceps extension)

3 8-10 60X0 90 sec

F DB Incline Curl 3 8-10 60X0 90 sec

G Seated 2-Arm DB Lateral Raise 3 8-10 60X0 90 sec

of 11 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 3 5 30X02-3min

BMid-Grip Barbell Shoulder Press in Front

3 5 30X02-3min

C Clean Grip Deadlift 3 5 31X02-3min

D Barbell Bench Press 3 5 30X02-3min

E Narrow Grip Neutral Chin Up 3 5 30X12-3min

F Dips – torso upright 3 5 30X02-3min

G Standing Barbell Curl 3 5 30X02-3min

of 12 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 2: FULL BODY STRESSDay: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

*DROP SET - On your last set of each exercise, do your hard 15 reps, then immediately decrease the weight 8-12% and do another 15, then decrease the

weight another 10-15% and do 15 reps to finish that exercise, for 45 reps total in your final set. For the push-ups, drop to your knees for the drop set.

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Leg Press 3 15* 2010 60 sec

B Neutral Grip Seated Cable Row 3 15* 2011 60 sec

C Push-Up 3 15* 2011 60 sec

D Low Pulley Pull Through 3 15* 2010 60 sec

E Low Pulley Upright Row with Rope 3 15* 2011 60 sec

F Triceps Pressdown with Rope 3 15* 2011 60 sec

G Standing DB Hammer Curl 3 15* 2010 60 sec

of 13 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Front Squat 3 7-9 70X0 90 sec

B Incline DB Press 3 7-9 70X0 90 sec

C Lying Leg Curl 3 7-9 70X0 90 sec

D Wide Grip Pronated Pull Up 3 7-9 70X0 90 sec

EKneeling Low Pulley French Press with Rope (overhead triceps extension)

3 7-9 70X0 90 sec

F DB Incline Curl 3 7-9 70X0 90 sec

G Seated 2-Arm DB Lateral Raise 3 7-9 70X0 90 sec

of 14 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 3 5 30X02-3min

BMid-Grip Barbell Shoulder Press in Front

3 5 30X02-3min

C Clean Grip Deadlift 3 5 31X02-3min

D Barbell Bench Press 3 5 30X02-3min

E Narrow Grip Neutral Chin Up 3 5 30X12-3min

F Dips – torso upright 3 5 30X02-3min

G Standing Barbell Curl 3 5 30X02-3min

of 15 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

*DROP SET - On your last set of each exercise, do your hard 15 reps, then immediately decrease the weight 8-12% and do another 15, then decrease the weight another 10-15% and do 15 reps to finish that exercise, for 45 reps total in your final set. For the push-ups, drop to your knees for the drop set.

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Leg Press 3 15* 2010 60 sec

B Neutral Grip Seated Cable Row 3 15* 2011 60 sec

C Push-Up 3 15* 2011 60 sec

D Low Pulley Pull Through 3 15* 2010 60 sec

E Low Pulley Upright Row with Rope 3 15* 2011 60 sec

F Triceps Pressdown with Rope 3 15* 2011 60 sec

G Standing DB Hammer Curl 3 15* 2010 60 sec

of 16 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Front Squat 3 7-9 70X0 90 sec

B Incline DB Press 3 7-9 70X0 90 sec

C Lying Leg Curl 3 7-9 70X0 90 sec

D Wide Grip Pronated Pull Up 3 7-9 70X0 90 sec

EKneeling Low Pulley French Press with Rope (overhead triceps extension)

3 7-9 70X0 90 sec

F DB Incline Curl 3 7-9 70X0 90 sec

G Seated 2-Arm DB Lateral Raise

3 7-9 70X0 90 sec

of 17 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 3 5 30X02-3min

BMid-Grip Barbell Shoulder Press in Front

3 5 30X02-3min

C Clean Grip Deadlift 3 5 31X02-3min

D Barbell Bench Press 3 5 30X02-3min

E Narrow Grip Neutral Chin Up 3 5 30X12-3min

F Dips – torso upright 3 5 30X02-3min

G Standing Barbell Curl 3 5 30X02-3min

of 18 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

*DROP SET - On your last set of each exercise, do your hard 15 reps, then immediately decrease the weight 8-12% and do another 15, then decrease the weight another 10-15% and do 15 reps to finish that exercise, for 45 reps total in your final set. For the push-ups, drop to your knees for the drop set.

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Leg Press 3 15* 2010 60 sec

B Neutral Grip Seated Cable Row 3 15* 2011 60 sec

C Push-Up 3 15* 2011 60 sec

D Low Pulley Pull Through 3 15* 2010 60 sec

E Low Pulley Upright Row with Rope 3 15* 2011 60 sec

F Triceps Pressdown with Rope 3 15* 2011 60 sec

G Standing DB Hammer Curl 3 15* 2010 60 sec

of 19 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Front Squat 3 7-9 70X0 90 sec

B Incline DB Press 3 7-9 70X0 90 sec

C Lying Leg Curl 3 7-9 70X0 90 sec

D Wide Grip Pronated Pull Up 3 7-9 70X0 90 sec

EKneeling Low Pulley French Press with Rope (overhead triceps extension)

3 7-9 70X0 90 sec

F DB Incline Curl 3 7-9 70X0 90 sec

G Seated 2-Arm DB Lateral Raise 3 7-9 70X0 90 sec

of 20 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 4 4 30X02-3min

BMid-Grip Barbell Shoulder Press in Front

4 4 30X02-3min

C Clean Grip Deadlift 4 4 31X02-3min

D Barbell Bench Press 4 4 30X02-3min

E Narrow Grip Neutral Chin Up 4 4 30X12-3min

F Dips – torso upright 4 4 30X02-3min

G Standing Barbell Curl 4 4 30X02-3min

of 21 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

*DROP SET - On your last set of each exercise, do your hard 10 reps, then immediately decrease the weight 5-7% and do another 10, then decrease the weight another 8-10% and do 10 reps, and then drop another 10% of the weight and do 10 reps to finish that exercise, for 40 reps total in your final set. For the push-ups, drop to your knees for the drop set.

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Leg Press 3 10* 2010 60 sec

B Neutral Grip Seated Cable Row 3 10* 2011 60 sec

C Push-Up 3 10* 2011 60 sec

D Low Pulley Pull Through 3 10* 2010 60 sec

E Low Pulley Upright Row with Rope 3 10* 2011 60 sec

F Triceps Pressdown with Rope 3 10* 2011 60 sec

G Standing DB Hammer Curl 3 10* 2010 60 sec

of 22 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Front Squat 3 6-8 80X0 90 sec

B Incline DB Press 3 6-8 80X0 90 sec

C Lying Leg Curl 3 6-8 80X0 90 sec

D Wide Grip Pronated Pull Up 3 6-8 80X0 90 sec

EKneeling Low Pulley French Press with Rope (overhead triceps extension)

3 6-8 80X0 90 sec

F DB Incline Curl 3 6-8 80X0 90 sec

G Seated 2-Arm DB Lateral Raise 3 6-8 80X0 90 sec

of 23 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 4 4 30X02-3min

BMid-Grip Barbell Shoulder Press in Front

4 4 30X02-3min

C Clean Grip Deadlift 4 4 31X02-3min

D Barbell Bench Press 4 4 30X02-3min

E Narrow Grip Neutral Chin Up 4 4 30X12-3min

F Dips – torso upright 4 4 30X02-3min

G Standing Barbell Curl 4 4 30X02-3min

of 24 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

*DROP SET - On your last set of each exercise, do your hard 10 reps, then immediately decrease the weight 5-7% and do another 10, then decrease the weight another 8-10% and do 10 reps, and then drop another 10% of the weight and do 10 reps to finish that exercise, for 40 reps total in your final set. For the push-ups, drop to your knees for the drop set.

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Leg Press 3 10* 2010 60 sec

B Neutral Grip Seated Cable Row 3 10* 2011 60 sec

C Push-Up 3 10* 2011 60 sec

D Low Pulley Pull Through 3 10* 2010 60 sec

E Low Pulley Upright Row with Rope 3 10* 2011 60 sec

F Triceps Pressdown with Rope 3 10* 2011 60 sec

G Standing DB Hammer Curl 3 10* 2010 60 sec

of 25 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Front Squat 3 6-8 80X0 90 sec

B Incline DB Press 3 6-8 80X0 90 sec

C Lying Leg Curl 3 6-8 80X0 90 sec

D Wide Grip Pronated Pull Up 3 6-8 80X0 90 sec

EKneeling Low Pulley French Press with Rope (overhead triceps extension)

3 6-8 80X0 90 sec

F DB Incline Curl 3 6-8 80X0 90 sec

G Seated 2-Arm DB Lateral Raise 3 6-8 80X0 90 sec

of 26 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 4 4 30X02-3min

BMid-Grip Barbell Shoulder Press in Front

4 4 30X02-3min

C Clean Grip Deadlift 4 4 31X02-3min

D Barbell Bench Press 4 4 30X02-3min

E Narrow Grip Neutral Chin Up 4 4 30X12-3min

F Dips – torso upright 4 4 30X02-3min

G Standing Barbell Curl 4 4 30X02-3min

of 27 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

*DROP SET - On your last set of each exercise, do your hard 10 reps, then immediately decrease the weight 5-7% and do another 10, then decrease the weight another 8-10% and do 10 reps, and then drop another 10% of the weight and do 10 reps to finish that exercise, for 40 reps total in your final set. For the push-ups, drop to your knees for the drop set.

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Leg Press 3 10* 2010 60 sec

B Neutral Grip Seated Cable Row 3 10* 2011 60 sec

C Push-Up 3 10* 2011 60 sec

D Low Pulley Pull Through 3 10* 2010 60 sec

E Low Pulley Upright Row with Rope 3 10* 2011 60 sec

F Triceps Pressdown with Rope 3 10* 2011 60 sec

G Standing DB Hammer Curl 3 10* 2010 60 sec

of 28 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Front Squat 3 6-8 80X0 90 sec

B Incline DB Press 3 6-8 80X0 90 sec

C Lying Leg Curl 3 6-8 80X0 90 sec

D Wide Grip Pronated Pull Up 3 6-8 80X0 90 sec

EKneeling Low Pulley French Press with Rope (overhead triceps extension)

3 6-8 80X0 90 sec

F DB Incline Curl 3 6-8 80X0 90 sec

G Seated 2-Arm DB Lateral Raise 3 6-8 80X0 90 sec

of 29 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 1 4 30X02-3min

BMid-Grip Barbell Shoulder Press in Front

1 4 30X02-3min

C Clean Grip Deadlift 1 4 31X02-3min

D Barbell Bench Press 1 4 30X02-3min

E Narrow Grip Neutral Chin Up 1 4 30X12-3min

F Dips – torso upright 1 4 30X02-3min

G Standing Barbell Curl 1 4 30X02-3min

of 30 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

*No drop sets this week*

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Leg Press 1 10 2010 60 sec

B Neutral Grip Seated Cable Row 1 10 2011 60 sec

C Push-Up 1 10 2011 60 sec

D Low Pulley Pull Through 1 10 2010 60 sec

E Low Pulley Upright Row with Rope 1 10 2011 60 sec

F Triceps Pressdown with Rope 1 10 2011 60 sec

G Standing DB Hammer Curl 1 10 2010 60 sec

of 31 32 Printable Workout Journal

Phase 1 The 30 Week D.T.S. Training Program

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Front Squat 1 6-8 80X0 90 sec

B Incline DB Press 1 6-8 80X0 90 sec

C Lying Leg Curl 1 6-8 80X0 90 sec

D Wide Grip Pronated Pull Up 1 6-8 80X0 90 sec

EKneeling Low Pulley French Press with Rope (overhead triceps extension)

1 6-8 80X0 90 sec

F DB Incline Curl 1 6-8 80X0 90 sec

G Seated 2-Arm DB Lateral Raise 1 6-8 80X0 90 sec

of 32 32 Printable Workout Journal