Upload
others
View
0
Download
0
Embed Size (px)
Citation preview
THE 30-WEEK D.T.S TRAINING SYSTEM Phase 3
Created by Vince Del Monte
of 1 62 www.VinceDelMonteFitness.com
The 30 Week D.T.S. Training Program
of 2 62 www.VinceDelMonteFitness.com
Week 1:
MONDAY: Quads & Calves (Hamstrings Touch Up)
TUESDAY: Chest & Abs (Back Touch Up)
WEDNESDAY:Shoulders (Arms Touch Up)
THURSDAY:Hamstrings & Calves (Quads Touch Up)
FRIDAY:Back & Abs (Chest Touch Up)
SATURDAY:Arms (Shoulders Touch Up)
SUNDAY:OFF
Phase 3
The 30 Week D.T.S. Training Program
WEEK 1 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP
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 8 30X02-3min
B Alternating DB Drop Lunge 4 10 ea 41X0 90 sec
C Leg Press 3 30 2010 60 sec
DHigh Bench DB Step Ups (do all reps for 1 leg first)
3 30 ea 20X0 60 sec
E Standing Calf Raise Machine 8 10 1011 20 sec
F Standing Leg Curl 110+10+10
drop set30X1 N/A
of 3 62 www.VinceDelMonteFitness.com
Phase 3
WEEK 1 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP
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 Bench Press 3 8 30X02-3min
B Incline DB Chest Fly 4 10 41X0 90 sec
C Incline DB Bench Press 3 30 2010 60 sec
DCable Crossover Chest Fly – high to low 3 30 ea 2011 60 sec
E Swiss Ball Straight Leg Jackknife 3 10-15 2011 60 sec
F Gironda Pulley Row 110+10+10
drop set30X1 N/A
of 4 62 www.VinceDelMonteFitness.com
The 30 Week D.T.S. Training ProgramPhase 3
WEEK 1 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP 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
AMid-Grip Barbell Shoulder Press in Front
3 8 30X02-3min
B Lean-Away DB Lateral Raise 4 10 ea 41X0 90 sec
C Bent Rear Delt Raise 3 30 2010 60 sec
D DB Upright Row 3 30 2011 60 sec
EReverse Grip Triceps Pressdown with EZ Curl Attachment
110+10+10
drop set30X1 N/A
F Low Pulley EZ Bar Curl 110+10+10
drop set30X1 N/A
of 5 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
Phase 3
WEEK 1 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP
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 Clean Grip Deadlift 3 8 30X02-3min
B DB RDL 4 10 41X0 90 sec
C 45 Degree Back Extension 3 30 2011 60 sec
D Lying Leg Curl 3 30 20X0 60 sec
E Seated Calf Raise – toes neutral 5 15 1011 20 sec
FToe Press (calf raise on leg press machine)
5 10 1010 20 sec
G Alternating Barbell Lunge 110+10+10 drop set ea
leg20X0 N/A
of 6 62 www.VinceDelMonteFitness.com
The 30 Week D.T.S. Training Program
Phase 3 The 30 Week D.T.S. Training Program
WEEK 1 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP
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 Narrow Grip Neutral Chin Up 3 8 30X02-3min
BLow Pulley 1-Arm Row from Lunge Position
4 10 ea 41X0 90 sec
C 1-Arm Neutral Grip Lat Pulldown 3 30 ea 2011 60 sec
D Seated Cable Face Pull with Rope 3 30 2011 60 sec
EReverse Crunch – Medball Between Knees
3 Max reps 1011 10 sec
FSwiss Ball Rollouts From Knees
3 Max reps 3020 60 sec
G Incline Barbell Bench Press 110+10+10
drop set30X0 N/A
of 7 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 1 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP
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
A1 Dips – torso upright 3 8 30X0 90 sec
A2 Standing Barbell Curl 3 8 30X0 90 sec
B1 Incline DB Triceps Extension 4 10 41X0 75 sec
B2 Incline DB Zottman Curl 4 10 41X0 75 sec
C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)
3 30 ea 2011 30 sec
C2 Prone Incline EZ Bar Spider Curl 3 30 ea 2011 30 sec
D1 EZ Bar Triceps Extension 3 30 2110 30 sec
D2 Kneeling Dual High Pulley Curl 3 30 2011 30 sec
E Rear Delt Cable Fly – high to low 110+10+10
drop set30X0 N/A
of 8 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 2 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP
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 7 30X02-3min
B Alternating DB Drop Lunge 4 10 ea 41X0 90 sec
C Leg Press 3 30 2010 60 sec
DHigh Bench DB Step Ups (do all reps for 1 leg first)
3 30 ea 20X0 60 sec
E Standing Calf Raise Machine 8 10 1011 20 sec
F Standing Leg Curl 110+10+10
drop set30X1 N/A
of 9 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 2 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP
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 Bench Press 3 7 30X02-3min
B Incline DB Chest Fly 4 10 41X0 90 sec
C Incline DB Bench Press 3 30 2010 60 sec
DCable Crossover Chest Fly – high to low 3 30 ea 2011 60 sec
E Swiss Ball Straight Leg Jackknife 3 10-15 2011 60 sec
F Gironda Pulley Row 110+10+10
drop set30X1 N/A
of 10 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 2 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP
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
AMid-Grip Barbell Shoulder Press in Front
3 7 30X02-3min
B Lean-Away DB Lateral Raise 4 10 ea 41X0 90 sec
C Bent Rear Delt Raise 3 30 2010 60 sec
D DB Upright Row 3 30 2011 60 sec
EReverse Grip Triceps Pressdown with EZ Curl Attachment
110+10+10
drop set30X1 N/A
F Low Pulley EZ Bar Curl 110+10+10
drop set30X1 N/A
of 11 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 2 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP
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 Clean Grip Deadlift 3 7 30X02-3min
B DB RDL 4 10 41X0 90 sec
C 45 Degree Back Extension 3 30 2011 60 sec
D Lying Leg Curl 3 30 20X0 60 sec
E Seated Calf Raise – toes neutral 5 15 1011 20 sec
FToe Press (calf raise on leg press machine)
5 10 1010 20 sec
G Alternating Barbell Lunge 110+10+10 drop set ea
leg20X0 N/A
of 12 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 2 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP
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 Narrow Grip Neutral Chin Up 3 7 30X02-3min
BLow Pulley 1-Arm Row from Lunge Position
4 10 ea 41X0 90 sec
C 1-Arm Neutral Grip Lat Pulldown 3 30 ea 2011 60 sec
D Seated Cable Face Pull with Rope 3 30 2011 60 sec
EReverse Crunch – Medball Between Knees
3 Max reps 1011 10 sec
F Swiss Ball Rollouts From Knees 3 Max reps 3020 60 sec
G Incline Barbell Bench Press 110+10+10
drop set30X0 N/A
of 13 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 2 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP
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
A1 Dips – torso upright 3 7 30X0 90 sec
A2 Standing Barbell Curl 3 7 30X0 90 sec
B1 Incline DB Triceps Extension 4 10 41X0 75 sec
B2 Incline DB Zottman Curl 4 10 41X0 75 sec
C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)
3 30 ea 2011 30 sec
C2 Prone Incline EZ Bar Spider Curl 3 30 ea 2011 30 sec
D1 EZ Bar Triceps Extension 3 30 2110 30 sec
D2 Kneeling Dual High Pulley Curl 3 30 2011 30 sec
E Rear Delt Cable Fly – high to low 110+10+10
drop set30X0 N/A
of 14 62 www.VinceDelMonteFitness.com
Phase 3
WEEK 3 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP
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 30X02-3min
B Alternating DB Drop Lunge 4 10 ea 41X0 90 sec
C Leg Press 3 30 2010 60 sec
DHigh Bench DB Step Ups (do all reps for 1 leg first)
3 30 ea 20X0 60 sec
E Standing Calf Raise Machine 8 10 1011 20 sec
F Standing Leg Curl 110+10+10
drop set30X1 N/A
of 15 62 www.VinceDelMonteFitness.com
The 30 Week D.T.S. Training Program
Phase 3 The 30 Week D.T.S. Training Program
WEEK 3 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP
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 Bench Press 3 6 30X02-3min
B Incline DB Chest Fly 4 10 41X0 90 sec
C Incline DB Bench Press 3 30 2010 60 sec
DCable Crossover Chest Fly – high to low 3 30 ea 2011 60 sec
E Swiss Ball Straight Leg Jackknife 3 10-15 2011 60 sec
F Gironda Pulley Row 110+10+10
drop set30X1 N/A
of 16 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 3 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP
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
AMid-Grip Barbell Shoulder Press in Front
3 6 30X02-3min
B Lean-Away DB Lateral Raise 4 10 ea 41X0 90 sec
C Bent Rear Delt Raise 3 30 2010 60 sec
D DB Upright Row 3 30 2011 60 sec
EReverse Grip Triceps Pressdown with EZ Curl Attachment
110+10+10
drop set30X1 N/A
F Low Pulley EZ Bar Curl 110+10+10
drop set30X1 N/A
of 17 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 3 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP
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 Clean Grip Deadlift 3 6 30X02-3min
B DB RDL 4 10 41X0 90 sec
C 45 Degree Back Extension 3 30 2011 60 sec
D Lying Leg Curl 3 30 20X0 60 sec
E Seated Calf Raise – toes neutral 5 15 1011 20 sec
FToe Press (calf raise on leg press machine)
5 10 1010 20 sec
G Alternating Barbell Lunge 110+10+10 drop set ea
leg20X0 N/A
of 18 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 3 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP
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 Narrow Grip Neutral Chin Up 3 6 30X02-3min
BLow Pulley 1-Arm Row from Lunge Position
4 10 ea 41X0 90 sec
C 1-Arm Neutral Grip Lat Pulldown 3 30 ea 2011 60 sec
D Seated Cable Face Pull with Rope 3 30 2011 60 sec
EReverse Crunch – Medball Between Knees
3 Max reps 1011 10 sec
FSwiss Ball Rollouts From Knees
3 Max reps 3020 60 sec
G Incline Barbell Bench Press 110+10+10
drop set30X0 N/A
of 19 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 3 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP
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
A1 Dips – torso upright 3 6 30X0 90 sec
A2 Standing Barbell Curl 3 6 30X0 90 sec
B1Incline DB Triceps Extension
4 10 41X0 75 sec
B2 Incline DB Zottman Curl 4 10 41X0 75 sec
C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)
3 30 ea 2011 30 sec
C2 Prone Incline EZ Bar Spider Curl 3 30 ea 2011 30 sec
D1 EZ Bar Triceps Extension 3 30 2110 30 sec
D2 Kneeling Dual High Pulley Curl 3 30 2011 30 sec
E Rear Delt Cable Fly – high to low 110+10+10
drop set30X0 N/A
of 20 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 4 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP
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
B Alternating DB Drop Lunge 4 8 ea 42X0 90 sec
C Leg Press 3 20 2010 45 sec
DHigh Bench DB Step Ups (do all reps for 1 leg first)
3 20 ea 20X0 45 sec
E Leg Extension 3 20 2011 45 sec
F Standing Calf Raise Machine 8 8 1011 20 sec
G Standing Leg Curl 2 15 30X1 45 sec
of 21 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 4 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP
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 Bench Press 3 5 30X02-3min
B Incline DB Chest Fly 4 8 42X0 90 sec
C Incline DB Bench Press 3 20 2010 45 sec
DCable Crossover Chest Fly – high to low 3 20 ea 2011 45 sec
E Push-Up 3 20 2010 45 sec
F Swiss Ball Straight Leg Jackknife 3 15-20 2011 60 sec
G Gironda Pulley Row 2 15 30X1 45 sec
of 22 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 4 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP
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
AMid-Grip Barbell Shoulder Press in Front
3 5 30X02-3min
B Lean-Away DB Lateral Raise 4 8 ea 42X0 90 sec
C Bent Rear Delt Raise 3 20 2010 45 sec
D DB Upright Row 3 20 2011 45 sec
E Standing DB Lateral Raise 3 20 2011 45 sec
FReverse Grip Triceps Pressdown with EZ Curl Attachment
2 15 30X1 45 sec
G Low Pulley EZ Bar Curl 2 15 30X1 45 sec
of 23 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 4 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP
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 Clean Grip Deadlift 3 5 30X02-3min
B DB RDL 4 8 42X0 90 sec
C 45 Degree Back Extension 3 20 2011 45 sec
D Lying Leg Curl 3 20 20X0 45 sec
E Low Pulley Pull Through 3 20 2010 45 sec
F Seated Calf Raise – toes neutral 5 12 1011 20 sec
GToe Press (calf raise on leg press machine)
5 8 1010 20 sec
H Alternating Barbell Lunge 2 15 each 20X0 45 sec
of 24 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 4 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP
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 Narrow Grip Neutral Chin Up 3 5 30X02-3min
BLow Pulley 1-Arm Row from Lunge Position
4 8 ea 42X0 90 sec
C 1-Arm Neutral Grip Lat Pulldown 3 20 ea 2011 45 sec
D Seated Cable Face Pull with Rope 3 20 2011 45 sec
E Prone Incline 2-Arm DB Row 3 20 2010 45 sec
FReverse Crunch – Medball Between Knees
3 Max reps 1011 10 sec
G Swiss Ball Rollouts From Knees 3 Max reps 3020 60 sec
H Incline Barbell Bench Press 2 15 30X0 45 sec
of 25 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 4 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP
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
A1 Dips – torso upright 3 5 30X0 90 sec
A2 Standing Barbell Curl 3 5 30X0 90 sec
B1Incline DB Triceps Extension
4 8 42X0 75 sec
B2 Incline DB Zottman Curl 4 8 42X0 75 sec
C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)
3 20 ea 2011 20 sec
C2 Prone Incline EZ Bar Spider Curl 3 20 ea 2011 20 sec
D1 EZ Bar Triceps Extension 3 20 2110 20 sec
D2 Kneeling Dual High Pulley Curl 3 20 2011 20 sec
E1 Triceps Pressdown with Rope 3 20 2010 20 sec
E2 Low Pulley Rope Curl 3 20 2010 20 sec
F Rear Delt Cable Fly – high to low 2 15 2011 45 sec
of 26 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 5 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP
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
B Alternating DB Drop Lunge 4 8 ea 42X0 90 sec
C Leg Press 3 20 2010 45 sec
DHigh Bench DB Step Ups (do all reps for 1 leg first)
3 20 ea 20X0 45 sec
E Leg Extension 3 20 2011 45 sec
F Standing Calf Raise Machine 8 8 1011 20 sec
G Standing Leg Curl 2 15 30X1 45 sec
of 27 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 5 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP
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 Bench Press 4 4 30X02-3min
B Incline DB Chest Fly 4 8 42X0 90 sec
C Incline DB Bench Press 3 20 2010 45 sec
DCable Crossover Chest Fly – high to low 3 20 ea 2011 45 sec
E Push-Up 3 20 2010 45 sec
F Swiss Ball Straight Leg Jackknife 3 15-20 2011 60 sec
G Gironda Pulley Row 2 15 30X1 45 sec
of 28 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 5 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP
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
AMid-Grip Barbell Shoulder Press in Front
4 4 30X02-3min
B Lean-Away DB Lateral Raise 4 8 ea 42X0 90 sec
C Bent Rear Delt Raise 3 20 2010 45 sec
D DB Upright Row 3 20 2011 45 sec
E Standing DB Lateral Raise 3 20 2011 45 sec
FReverse Grip Triceps Pressdown with EZ Curl Attachment
2 15 30X1 45 sec
G Low Pulley EZ Bar Curl 2 15 30X1 45 sec
of 29 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 5 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP
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 Clean Grip Deadlift 4 4 30X02-3min
B DB RDL 4 8 42X0 90 sec
C 45 Degree Back Extension 3 20 2011 45 sec
D Lying Leg Curl 3 20 20X0 45 sec
E Low Pulley Pull Through 3 20 2010 45 sec
F Seated Calf Raise – toes neutral 5 12 1011 20 sec
GToe Press (calf raise on leg press machine)
5 8 1010 20 sec
H Alternating Barbell Lunge 2 15 each 20X0 45 sec
of 30 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 5 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP
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 Narrow Grip Neutral Chin Up 4 4 30X02-3min
BLow Pulley 1-Arm Row from Lunge Position
4 8 ea 42X0 90 sec
C 1-Arm Neutral Grip Lat Pulldown 3 20 ea 2011 45 sec
D Seated Cable Face Pull with Rope 3 20 2011 45 sec
E Prone Incline 2-Arm DB Row 3 20 2010 45 sec
FReverse Crunch – Medball Between Knees
3 Max reps 1011 10 sec
GSwiss Ball Rollouts From Knees
3 Max reps 3020 60 sec
H Incline Barbell Bench Press 2 15 30X0 45 sec
of 31 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 5 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP
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
A1 Dips – torso upright 4 4 30X0 90 sec
A2 Standing Barbell Curl 4 4 30X0 90 sec
B1 Incline DB Triceps Extension 4 8 42X0 75 sec
B2 Incline DB Zottman Curl 4 8 42X0 75 sec
C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)
3 20 ea 2011 20 sec
C2 Prone Incline EZ Bar Spider Curl 3 20 ea 2011 20 sec
D1 EZ Bar Triceps Extension 3 20 2110 20 sec
D2 Kneeling Dual High Pulley Curl 3 20 2011 20 sec
E1 Triceps Pressdown with Rope 3 20 2010 20 sec
E2 Low Pulley Rope Curl 3 20 2010 20 sec
F Rear Delt Cable Fly – high to low 2 15 2011 45 sec
of 32 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 6 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP
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 5 3 30X02-3min
B Alternating DB Drop Lunge 4 8 ea 42X0 90 sec
C Leg Press 3 20 2010 45 sec
DHigh Bench DB Step Ups (do all reps for 1 leg first)
3 20 ea 20X0 45 sec
E Leg Extension 3 20 2011 45 sec
F Standing Calf Raise Machine 8 8 1011 20 sec
G Standing Leg Curl 2 15 30X1 45 sec
of 33 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 6 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP
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 Bench Press 5 3 30X02-3min
B Incline DB Chest Fly 4 8 42X0 90 sec
C Incline DB Bench Press 3 20 2010 45 sec
DCable Crossover Chest Fly – high to low 3 20 ea 2011 45 sec
E Push-Up 3 20 2010 45 sec
F Swiss Ball Straight Leg Jackknife 3 15-20 2011 60 sec
G Gironda Pulley Row 2 15 30X1 45 sec
of 34 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 6 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP
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
AMid-Grip Barbell Shoulder Press in Front
5 3 30X02-3min
B Lean-Away DB Lateral Raise 4 8 ea 42X0 90 sec
C Bent Rear Delt Raise 3 20 2010 45 sec
D DB Upright Row 3 20 2011 45 sec
E Standing DB Lateral Raise 3 20 2011 45 sec
FReverse Grip Triceps Pressdown with EZ Curl Attachment
2 15 30X1 45 sec
G Low Pulley EZ Bar Curl 2 15 30X1 45 sec
of 35 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 6 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP
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 Clean Grip Deadlift 5 3 30X02-3min
B DB RDL 4 8 42X0 90 sec
C 45 Degree Back Extension 3 20 2011 45 sec
D Lying Leg Curl 3 20 20X0 45 sec
E Low Pulley Pull Through 3 20 2010 45 sec
F Seated Calf Raise – toes neutral 5 12 1011 20 sec
GToe Press (calf raise on leg press machine)
5 8 1010 20 sec
H Alternating Barbell Lunge 2 15 each 20X0 45 sec
of 36 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 6 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP
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 Narrow Grip Neutral Chin Up 5 3 30X02-3min
BLow Pulley 1-Arm Row from Lunge Position
4 8 ea 42X0 90 sec
C 1-Arm Neutral Grip Lat Pulldown 3 20 ea 2011 45 sec
D Seated Cable Face Pull with Rope 3 20 2011 45 sec
E Prone Incline 2-Arm DB Row 3 20 2010 45 sec
FReverse Crunch – Medball Between Knees
3 Max reps 1011 10 sec
GSwiss Ball Rollouts From Knees
3 Max reps 3020 60 sec
H Incline Barbell Bench Press 2 15 30X0 45 sec
of 37 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 6 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP
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
A1 Dips – torso upright 5 3 30X0 90 sec
A2 Standing Barbell Curl 5 3 30X0 90 sec
B1 Incline DB Triceps Extension 4 8 42X0 75 sec
B2 Incline DB Zottman Curl 4 8 42X0 75 sec
C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)
3 20 ea 2011 20 sec
C2 Prone Incline EZ Bar Spider Curl 3 20 ea 2011 20 sec
D1 EZ Bar Triceps Extension 3 20 2110 20 sec
D2 Kneeling Dual High Pulley Curl 3 20 2011 20 sec
E1 Triceps Pressdown with Rope 3 20 2010 20 sec
E2 Low Pulley Rope Curl 3 20 2010 20 sec
F Rear Delt Cable Fly – high to low 2 15 2011 45 sec
of 38 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 7 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP
**In weeks 7-9, for your tension workouts, you will be doing pyramids. For example in week 7, it says 4 sets and the reps say 7,6,5,4. This means that you’ll do ONE set of 7, increase the weight and do ONE set of 6, etc until you’ve done 4 sets. Also, for the final weeks of this program, the metabolic stress portions of the workout will be done as giant sets and tri-sets. If you can’t do this due to gym set-up, then simply do straight sets with 30-45 seconds rest.
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 7,6,5,4 30X02-3min
B Alternating DB Drop Lunge 5 6 ea 33X0 90 sec
C1 Leg Press 4 15 2010 10 sec
C2High Bench DB Step Ups (do all reps for 1 leg first)
4 15 ea 20X0 10 sec
C3 Leg Extension 4 15 2011 75 sec
D Standing Calf Raise Machine 6 20 1011 20 sec
E Standing Leg Curl 3 12 30X1 45 sec
of 39 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 7 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP
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 Bench Press 4 7,6,5,4 30X02-3min
B Incline DB Chest Fly 5 6 33X0 90 sec
C1 Incline DB Bench Press 4 15 2010 10 sec
C2Cable Crossover Chest Fly – high to low 4 15 ea 2011 10 sec
C3 Push-Up 4 15 2010 75 sec
D Swiss Ball Straight Leg Jackknife 3 20-25 2011 60 sec
E Gironda Pulley Row 3 12 30X1 45 sec
of 40 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 7 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP
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
AMid-Grip Barbell Shoulder Press in Front
4 7,6,5,4 30X02-3min
B Lean-Away DB Lateral Raise 5 6 ea 33X0 90 sec
C1 Bent Rear Delt Raise 4 15 2010 10 sec
C2 DB Upright Row 4 15 2011 10 sec
C3 Standing DB Lateral Raise 4 15 2010 75 sec
DReverse Grip Triceps Pressdown with EZ Curl Attachment
3 12 2011 45 sec
E Low Pulley EZ Bar Curl 3 12 30X1 45 sec
of 41 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 7 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP
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 Clean Grip Deadlift 4 7,6,5,4 30X02-3min
B DB RDL 5 6 33X0 90 sec
C1 45 Degree Back Extension 4 15 2011 10 sec
C2 Lying Leg Curl 4 15 20X0 10 sec
C3 Low Pulley Pull Through 4 15 2010 75 sec
D Seated Calf Raise – toes neutral 4 30 1011 20 sec
EToe Press (calf raise on leg press machine)
4 15 1010 20 sec
F Alternating Barbell Lunge 3 12 each 20X0 45 sec
of 42 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 7 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP
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 Narrow Grip Neutral Chin Up 4 7,6,5,4 30X02-3min
BLow Pulley 1-Arm Row from Lunge Position
5 6ea 33X0 90 sec
C1 1-Arm Neutral Grip Lat Pulldown 4 15 ea 2011 10 sec
C2 Seated Cable Face Pull with Rope 4 15 2011 10 sec
C3 Prone Incline 2-Arm DB Row 4 15 2010 75 sec
DReverse Crunch – Medball Between Knees
3 Max reps 1011 10 sec
E Swiss Ball Rollouts From Knees 3 Max reps 3020 60 sec
F Incline Barbell Bench Press 3 12 30X0 45 sec
of 43 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 7 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP
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
A1 Dips – torso upright 4 7,6,5,4 30X0 90 sec
A2 Standing Barbell Curl 4 7,6,5,4 30X0 90 sec
B1 Incline DB Triceps Extension 5 6 33X0 75 sec
B2 Incline DB Zottman Curl 5 6 33X0 75 sec
C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)
4 15 ea 2011 10 sec
C2 Prone Incline EZ Bar Spider Curl 4 15 ea 2011 10 sec
C3 EZ Bar Triceps Extension 4 15 2110 10 sec
C4 Kneeling Dual High Pulley Curl 4 15 2011 10 sec
C5 Triceps Pressdown with Rope 4 15 2010 10 sec
C6 Low Pulley Rope Curl 4 15 2010 90 sec
D Rear Delt Cable Fly – high to low 3 12 2011 45 sec
of 44 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 8 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP
**In weeks 7-9, for your tension workouts, you will be doing pyramids. For example in week 7, it says 4 sets and the reps say 7,6,5,4. This means that you’ll do ONE set of 7, increase the weight and do ONE set of 6, etc until you’ve done 4 sets. Also, for the final weeks of this program, the metabolic stress portions of the workout will be done as giant sets and tri-sets. If you can’t do this due to gym set-up, then simply do straight sets with 30-45 seconds rest.
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 5 6,5,4,3,2 30X02-3min
B Alternating DB Drop Lunge 5 6 ea 33X0 90 sec
C1 Leg Press 4 15 2010 10 sec
C2High Bench DB Step Ups (do all reps for 1 leg first)
4 15 ea 20X0 10 sec
C3 Leg Extension 4 15 2011 75 sec
D Standing Calf Raise Machine 6 20 1011 20 sec
E Standing Leg Curl 3 12 30X1 45 sec
of 45 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 8 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP
**In weeks 7-9, for your tension workouts, you will be doing pyramids. For example in week 7, it says 4 sets and the reps say 7,6,5,4. This means that you’ll do ONE set of 7, increase the weight and do ONE set of 6, etc until you’ve done 4 sets. Also, for the final weeks of this program, the metabolic stress portions of the workout will be done as giant sets and tri-sets. If you can’t do this due to gym set-up, then simply do straight sets with 30-45 seconds rest.
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 Bench Press 5 6,5,4,3,2 30X02-3min
B Incline DB Chest Fly 5 6 33X0 90 sec
C1 Incline DB Bench Press 4 15 2010 10 sec
C2Cable Crossover Chest Fly – high to low 4 15 ea 2011 10 sec
C3 Push-Up 4 15 2010 75 sec
D Swiss Ball Straight Leg Jackknife 3 20-25 2011 60 sec
E Gironda Pulley Row 3 12 30X1 45 sec
of 46 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 8 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP
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
AMid-Grip Barbell Shoulder Press in Front
5 6,5,4,3,2 30X02-3min
B Lean-Away DB Lateral Raise 5 6 ea 33X0 90 sec
C1 Bent Rear Delt Raise 4 15 2010 10 sec
C2 DB Upright Row 4 15 2011 10 sec
C3 Standing DB Lateral Raise 4 15 2010 75 sec
DReverse Grip Triceps Pressdown with EZ Curl Attachment
3 12 2011 45 sec
E Low Pulley EZ Bar Curl 3 12 30X1 45 sec
of 47 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 8 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP
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 Clean Grip Deadlift 5 6,5,4,3,2 30X02-3min
B DB RDL 5 6 33X0 90 sec
C1 45 Degree Back Extension 4 15 2011 10 sec
C2 Lying Leg Curl 4 15 20X0 10 sec
C3 Low Pulley Pull Through 4 15 2010 75 sec
D Seated Calf Raise – toes neutral 4 30 1011 20 sec
EToe Press (calf raise on leg press machine)
4 15 1010 20 sec
F Alternating Barbell Lunge 3 12 each 20X0 45 sec
of 48 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 8 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP
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 Narrow Grip Neutral Chin Up 5 6,5,4,3,2 30X02-3min
BLow Pulley 1-Arm Row from Lunge Position
5 6ea 33X0 90 sec
C1 1-Arm Neutral Grip Lat Pulldown 4 15 ea 2011 10 sec
C2 Seated Cable Face Pull with Rope 4 15 2011 10 sec
C3 Prone Incline 2-Arm DB Row 4 15 2010 75 sec
DReverse Crunch – Medball Between Knees
3 Max reps 1011 10 sec
ESwiss Ball Rollouts From Knees
3 Max reps 3020 60 sec
F Incline Barbell Bench Press 3 12 30X0 45 sec
of 49 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 8 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP
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
A1 Dips – torso upright 5 6,5,4,3,2 30X0 90 sec
A2 Standing Barbell Curl 4 7,6,5,4 30X0 90 sec
B1 Incline DB Triceps Extension 5 6 33X0 75 sec
B2 Incline DB Zottman Curl 5 6 33X0 75 sec
C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)
4 15 ea 2011 10 sec
C2 Prone Incline EZ Bar Spider Curl 4 15 ea 2011 10 sec
C3 EZ Bar Triceps Extension 4 15 2110 10 sec
C4 Kneeling Dual High Pulley Curl 4 15 2011 10 sec
C5 Triceps Pressdown with Rope 4 15 2010 10 sec
C6 Low Pulley Rope Curl 4 15 2010 90 sec
D Rear Delt Cable Fly – high to low 3 12 2011 45 sec
of 50 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 9 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP
**In weeks 7-9, for your tension workouts, you will be doing pyramids. For example in week 7, it says 4 sets and the reps say 7,6,5,4. This means that you’ll do ONE set of 7, increase the weight and do ONE set of 6, etc until you’ve done 4 sets. Also, for the final weeks of this program, the metabolic stress portions of the workout will be done as giant sets and tri-sets. If you can’t do this due to gym set-up, then simply do straight sets with 30-45 seconds rest.
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 5 5,4,3,2,1 30X02-3min
B Alternating DB Drop Lunge 5 6 ea 33X0 90 sec
C1 Leg Press 4 15 2010 10 sec
C2High Bench DB Step Ups (do all reps for 1 leg first)
4 15 ea 20X0 10 sec
C3 Leg Extension 4 15 2011 75 sec
D Standing Calf Raise Machine 6 20 1011 20 sec
E Standing Leg Curl 3 12 30X1 45 sec
of 51 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 9 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP
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 Bench Press 5 5,4,3,2,1 30X02-3min
B Incline DB Chest Fly 5 6 33X0 90 sec
C1 Incline DB Bench Press 4 15 2010 10 sec
C2Cable Crossover Chest Fly – high to low 4 15 ea 2011 10 sec
C3 Push-Up 4 15 2010 75 sec
D Swiss Ball Straight Leg Jackknife 3 20-25 2011 60 sec
E Gironda Pulley Row 3 12 30X1 45 sec
of 52 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 9 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP
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
AMid-Grip Barbell Shoulder Press in Front
5 5,4,3,2,1 30X02-3min
B Lean-Away DB Lateral Raise 5 6 ea 33X0 90 sec
C1 Bent Rear Delt Raise 4 15 2010 10 sec
C2 DB Upright Row 4 15 2011 10 sec
C3 Standing DB Lateral Raise 4 15 2010 75 sec
DReverse Grip Triceps Pressdown with EZ Curl Attachment
3 12 2011 45 sec
E Low Pulley EZ Bar Curl 3 12 30X1 45 sec
of 53 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 9 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP
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 Clean Grip Deadlift 5 5,4,3,2,1 30X02-3min
B DB RDL 5 6 33X0 90 sec
C1 45 Degree Back Extension 4 15 2011 10 sec
C2 Lying Leg Curl 4 15 20X0 10 sec
C3 Low Pulley Pull Through 4 15 2010 75 sec
D Seated Calf Raise – toes neutral 4 30 1011 20 sec
EToe Press (calf raise on leg press machine)
4 15 1010 20 sec
F Alternating Barbell Lunge 3 12 each 20X0 45 sec
of 54 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 9 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP
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 Narrow Grip Neutral Chin Up 5 5,4,3,2,1 30X02-3min
BLow Pulley 1-Arm Row from Lunge Position
5 6ea 33X0 90 sec
C1 1-Arm Neutral Grip Lat Pulldown 4 15 ea 2011 10 sec
C2 Seated Cable Face Pull with Rope 4 15 2011 10 sec
C3 Prone Incline 2-Arm DB Row 4 15 2010 75 sec
DReverse Crunch – Medball Between Knees
3 Max reps 1011 10 sec
ESwiss Ball Rollouts From Knees
3 Max reps 3020 60 sec
F Incline Barbell Bench Press 3 12 30X0 45 sec
of 55 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 9 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP
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
A1 Dips – torso upright 5 5,4,3,2,1 30X0 90 sec
A2 Standing Barbell Curl 5 5,4,3,2,1 30X0 90 sec
B1 Incline DB Triceps Extension 5 6 33X0 75 sec
B2 Incline DB Zottman Curl 5 6 33X0 75 sec
C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)
4 15 ea 2011 10 sec
C2 Prone Incline EZ Bar Spider Curl 4 15 ea 2011 10 sec
C3 EZ Bar Triceps Extension 4 15 2110 10 sec
C4 Kneeling Dual High Pulley Curl 4 15 2011 10 sec
C5 Triceps Pressdown with Rope 4 15 2010 10 sec
C6 Low Pulley Rope Curl 4 15 2010 90 sec
D Rear Delt Cable Fly – high to low 3 12 2011 45 sec
of 56 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 10 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP
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 (light weights) 2 10-12 20102-3min
BLeg Press (light weights)
2 10-12 20102-3min
C Standing Calf Raise Machine (light weights)2 10-12 1011 60 sec
D Standing Leg Curl (light weights) 1 12 3011 N/A
of 57 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 10 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP
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 Bench Press (light weights) 2 10-12 30102-3min
B Pec Deck Chest Fly(light weights) 2 10-12 2011 60 sec
C Swiss Ball Straight Leg Jackknife 2 10-12 2011 60 sec
D Gironda Pulley Row (light weights) 1 12 3011 N/A
of 58 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 10 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP
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
AMid-Grip Barbell Shoulder Press in Front (light weights)
2 10-12 30102-3min
BStanding DB Lateral Raise (light weights)
2 10-12 2010 60 sec
CReverse Grip Triceps Pressdown with EZ Curl Attachment (light weights)
1 12 2011 N/A
DLow Pulley EZ Bar Curl (light weights)
1 12 3011 N/A
of 59 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 10 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP
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 Clean Grip Deadlift (light weights) 2 10-12 20102-3min
B Lying Leg Curl (light weights) 2 10-12 2010 60 sec
CSeated Calf Raise – toes neutral (light weights)
2 10-12 1011 45 sec
DAlternating Barbell Lunge (light weights)
1 12 each 2010 N/A
of 60 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 10 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP
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
ANarrow Grip Neutral Chin Up (light weights)
2 10-12 20102-3min
BSeated Cable Face Pull with Rope (light weights)
2 10-12 2011 60 sec
CReverse Crunch – Medball Between Knees (light medball)
2 10-12 1011 60 sec
DIncline Barbell Bench Press (light weights)
1 12 30X0 45 sec
of 61 62 www.VinceDelMonteFitness.com
Phase 3 The 30 Week D.T.S. Training Program
WEEK 10 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP
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
A1 Dips – torso upright (light weights) 2 10-12 3010 90 sec
A2Standing Barbell Curl (light weights)
2 10-12 3010 90 sec
B1Triceps Pressdown with Rope (light weights)
2 10-12 2010 45 sec
B2Low Pulley Rope Curl (light weights)
2 10-12 2010 45 sec
CRear Delt Cable Fly – high to low (light weights)
1 12 2011 N/A
of 62 62 www.VinceDelMonteFitness.com