VINCE DELMONTES

NO- NONSENSE MUSCLE BUILDING PROGRAM

www.VinceDelMonteFitness.com
BEGINNER-INTERMEDIATE INTENSIVE PROGRAM
BEGINNER-INTERMEDIATE TRAINING GUIDELINES:

Begin each workout with 5-10 minutes of light cardio and/or 5-10 minutes of
dynamic stretching.

Perform the Shoulder Stability circuit after your cardio and/or dynamic
stretching warm up. Consider this routine apart of your warm up.

Ideally this program should be done on Monday, Wednesday and Friday or

Tuesday, Thursday and Saturday. Allow a maximum of 48-72 hours for best
results.

Notice how the reps and sets scale up in intensity (heavier weights, lower
volume) every three weeks so you are constantly stimulating your different
muscle fibers.

Incorporate the flexibility training either before or after the workout. If you
find this drags the workout well past your time limits then do the flexibility
training on it's own day.

Keep the rest period HONEST. You will not discover the intensity of this
workout unless you truly maintain the dedicated rest period. This means using
a stop watch without a countdown timer.

Pick ONE weight for each exercise and DO NOT decrease the weight or increase
the weight after selected for a workout. Typically you will hit your goal reps
the first set, you might miss 1-2 of your goal reps on the second set and you
might miss 2-3 reps on your final set depending on the rep and set scheme.
This is just an example. Just understand that it is OKAY to miss a few reps.

Dont increase the weight UNTIL you can complete the entire set, rep and rest
scheme before moving up 5 pounds.

Follow the tempos as prescribed.

A1:A2 means to perform a super set. This means youll do exercise A1 first
immediately followed by exercises A2. After completing both exercises backto-back, take your designated rest.

You will perform three different full body workouts each week. Every three
weeks you will change ONLY the sets, reps and rest periods. The exercise
order and routines remain the same.

Take a full recovery week every 12 weeks.

WEEKS 1-3: 3 SETS OF 15. 30 SEC REST. 311 TEMPO

WEEKS 4-6: 4 SETS OF 10. 60 SEC REST. 311 TEMPO
WEEKS 7-9: 5 SETS OF 5. 90 SEC REST. 311 TEMPO
WEEKS 10-12: VARIABLE REP TRAINING
E.G. FOR VARIABLE REP TRAINING:
MONDAY*
- 3 SETS OF 15. 30 SEC REST. 311 TEMPO
WEDNESDAY* - 4 SETS OF 10. 60 SEC REST. 311 TEMPO
FRIDAY*
- 5 SETS OF 5. 90 SEC REST. 311 TEMPO
*WORKOUT OF YOUR CHOICE
WEEKS 14-16: 4 SETS OF 12. 30 SEC REST. 311 TEMPO
WEEKS 17-19: 6 SETS OF 3. 60 SEC REST. 311 TEMPO
WEEKS 20-22: 5 SETS OF 8. 90 SEC REST. 311 TEMPO
WEEKS 23-25: VARIABLE REP TRAINING
E.G. FOR VARIABLE REP TRAINING:
MONDAY*
- 4 SETS OF 12. 30 SEC REST. 311 TEMPO
WEDNESDAY* - 6 SETS OF 3. 60 SEC REST. 311 TEMPO
FRIDAY*
- 5 SETS OF 8. 90 SEC REST. 311 TEMPO
*WORKOUT OF YOUR CHOICE

DAY 1 INTENSIVE PROGRAM WEEKS 1-12

A1

Full Squat (barbell)

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

A2

Straight Back Stiff

Leg Deadlift

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

B1

Cable Seated Row

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

B2

Incline DB Chest
Press

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

C1

Close Grip Cable

Pulldown

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

C2

Standing Military
Press

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

D1

Dumbbell Incline
Curl

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

D2

Bench Dip

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

E1

Standing Machine
Calf Raise

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

E2

Shrug (Barbell)

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

F1

Hanging Legs Raises

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

F2

Weighted Ball Sit Ups

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

DAY 2 INTENSIVE PROGRAM WEEKS 1-12

A1

Bent Over Barbell

Rear Delt Row

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

A2

Barbell Bench Press

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

B1

Pullups

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

B2

Behind The Neck

Barbell Press

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

C1

Dumbbell Hammer
Curl

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

C2

Lying Dumbbell
Tricep Extension

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

D1

Standing Dumbbell
Front Lunges

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

D2

RDLs with
dumbbells

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

E1

Hanging Hip Raises

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

E2

Weighted Stability
Ball Crunch

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

DAY 3 INTENSIVE PROGRAM WEEKS 1-12

A1

Barbell Deadlifts

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

A2

Lying Hamstring
Curls

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

B1

Dumbbell Bent Over

Row

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

B2

Bench Press
(dumbbell)

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

C1

Chin Up

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

C2

Seated Dumbbell
Shoulder Press

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

D1

Barbell Curl

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

D2

Two Arm Cable

Pressdown (heavy
stance)

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

E1

Hanging Hip Raises

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

E2

Weighted Stability
Ball Sit Ups

3
4
5
Variable Sets

15
10
5
Variable Reps

311
311
311
311

30
60
90
Variable Rest

DAY 1 INTENSIVE PROGRAM WEEKS 13-26

A1

Barbell Incline
Chest Press

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

A2

Cable Seated Row

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest

B1

Bench Press
(dumbbell)

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

B2

Dumbbell Bent
Over Row

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest

Two Arm Cable

Pushdown

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest

D1

Cable Kneeling
Crunch

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

D2

Weighted Stability
Ball Crunch

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest

DAY 2 INTENSIVE PROGRAM WEEKS 13-26

Barbell Deadlift

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest

B1

DB Lunge

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

B2

Lying Hamstring
Curl

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest

C1

Standing Machine
Calf Raise

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

C2

DB Shrug

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest

D1

Machine Seated
Calf Raise

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

D2

Close Grip Barbell

Shrug

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest

DAY 3 INTENSIVE PROGRAM WEEKS 13-26

A1

Pullup

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

A2

Behind The Neck

Barbell Press

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest

B1

Close Grip Chin Ups

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

B2

Seated Dumbbell
Shoulder Press

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest

Seated Dumbbell
Bicep Curl

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest

D1

Cable Kneeling
Crunch

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

D2

Weighted Stability
Ball Crunch

4
6
5
Variable Sets

12
3
8
Variable Reps

311
311
311
311

30
120
60
Variable Rest