the 30-week d.t.s training system phase 1€¦ · a barbell back squat 3 5 30x0 2-3 min b mid-grip...
TRANSCRIPT
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