THE 30-WEEK D.T.

S TRAINING SYSTEM
Phase 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


2 of 32 PRINTABLE WORKOUT JOURNAL

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

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2-3
A Barbell Back Squat 3 6-8 30X0
min

Mid-Grip Barbell Shoulder Press in 2-3

B 3 6-8 30X0
Front min
2-3
C Clean Grip Deadlift 3 6-8 31X0
min
2-3
D Barbell Bench Press 3 6-8 30X0
min
2-3
E Narrow Grip Neutral Chin Up 3 6-8 30X1
min

2-3
F Dips – torso upright 3 6-8 30X0
min

2-3
G Standing Barbell Curl 3 6-8 30X0
min

3 of 32 PRINTABLE WORKOUT JOURNAL

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

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

*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.

4 of 32 PRINTABLE WORKOUT JOURNAL

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

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

Kneeling Low Pulley French Press

E with Rope (overhead triceps 3 8-10 60X0 90 sec
extension)

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

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

5 of 32 PRINTABLE WORKOUT JOURNAL

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

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2-3
A Barbell Back Squat 3 6-8 30X0
min
Mid-Grip Barbell Shoulder Press in 2-3
B 3 6-8 30X0
Front min
2-3
C Clean Grip Deadlift 3 6-8 31X0
min
2-3
D Barbell Bench Press 3 6-8 30X0
min
2-3
E Narrow Grip Neutral Chin Up 3 6-8 30X1
min
2-3
F Dips – torso upright 3 6-8 30X0
min
2-3
G Standing Barbell Curl 3 6-8 30X0
min

6 of 32 PRINTABLE WORKOUT JOURNAL

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

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

*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.

7 of 32 Printable Workout Journal

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

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

Kneeling Low Pulley French Press

E with Rope (overhead triceps 3 8-10 60X0 90 sec
extension)

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

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

8 of 32 Printable Workout Journal

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

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2-3
A Barbell Back Squat 3 6-8 30X0
min
Mid-Grip Barbell Shoulder Press in 2-3
B 3 6-8 30X0
Front min
2-3
C Clean Grip Deadlift 3 6-8 31X0
min
2-3
D Barbell Bench Press 3 6-8 30X0
min
2-3
E Narrow Grip Neutral Chin Up 3 6-8 30X1
min
2-3
F Dips – torso upright 3 6-8 30X0
min
2-3
G Standing Barbell Curl 3 6-8 30X0
min

9 of 32 Printable Workout Journal

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

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

*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.

10 of 32 Printable Workout Journal

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

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

Kneeling Low Pulley French Press

E with Rope (overhead triceps 3 8-10 60X0 90 sec
extension)

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

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

11 of 32 Printable Workout Journal

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

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2-3
A Barbell Back Squat 3 5 30X0
min
Mid-Grip Barbell Shoulder Press in 2-3
B 3 5 30X0
Front min
2-3
C Clean Grip Deadlift 3 5 31X0
min
2-3
D Barbell Bench Press 3 5 30X0
min
2-3
E Narrow Grip Neutral Chin Up 3 5 30X1
min
2-3
F Dips – torso upright 3 5 30X0
min
2-3
G Standing Barbell Curl 3 5 30X0
min

12 of 32 Printable Workout Journal

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

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

*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.

13 of 32 Printable Workout Journal

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

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

Kneeling Low Pulley French Press

E with Rope (overhead triceps 3 7-9 70X0 90 sec
extension)

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

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

14 of 32 Printable Workout Journal

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

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2-3
A Barbell Back Squat 3 5 30X0
min
Mid-Grip Barbell Shoulder Press in 2-3
B 3 5 30X0
Front min
2-3
C Clean Grip Deadlift 3 5 31X0
min
2-3
D Barbell Bench Press 3 5 30X0
min
2-3
E Narrow Grip Neutral Chin Up 3 5 30X1
min
2-3
F Dips – torso upright 3 5 30X0
min
2-3
G Standing Barbell Curl 3 5 30X0
min

15 of 32 Printable Workout Journal

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

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

*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.

16 of 32 Printable Workout Journal

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

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

Kneeling Low Pulley French Press

E with Rope (overhead triceps 3 7-9 70X0 90 sec
extension)

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

Seated 2-Arm DB Lateral Raise

G 3 7-9 70X0 90 sec

17 of 32 Printable Workout Journal

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

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2-3
A Barbell Back Squat 3 5 30X0
min
Mid-Grip Barbell Shoulder Press in 2-3
B 3 5 30X0
Front min
2-3
C Clean Grip Deadlift 3 5 31X0
min
2-3
D Barbell Bench Press 3 5 30X0
min
2-3
E Narrow Grip Neutral Chin Up 3 5 30X1
min
2-3
F Dips – torso upright 3 5 30X0
min
2-3
G Standing Barbell Curl 3 5 30X0
min

18 of 32 Printable Workout Journal

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

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

*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.

19 of 32 Printable Workout Journal

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

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

Kneeling Low Pulley French Press

E with Rope (overhead triceps 3 7-9 70X0 90 sec
extension)

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

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

20 of 32 Printable Workout Journal

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

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2-3
A Barbell Back Squat 4 4 30X0
min
Mid-Grip Barbell Shoulder Press in 2-3
B 4 4 30X0
Front min
2-3
C Clean Grip Deadlift 4 4 31X0
min
2-3
D Barbell Bench Press 4 4 30X0
min
2-3
E Narrow Grip Neutral Chin Up 4 4 30X1
min
2-3
F Dips – torso upright 4 4 30X0
min
2-3
G Standing Barbell Curl 4 4 30X0
min

21 of 32 Printable Workout Journal

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

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

*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.

22 of 32 Printable Workout Journal

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

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

Kneeling Low Pulley French Press

E with Rope (overhead triceps 3 6-8 80X0 90 sec
extension)

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

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

23 of 32 Printable Workout Journal

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

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2-3
A Barbell Back Squat 4 4 30X0
min
Mid-Grip Barbell Shoulder Press in 2-3
B 4 4 30X0
Front min
2-3
C Clean Grip Deadlift 4 4 31X0
min
2-3
D Barbell Bench Press 4 4 30X0
min
2-3
E Narrow Grip Neutral Chin Up 4 4 30X1
min
2-3
F Dips – torso upright 4 4 30X0
min
2-3
G Standing Barbell Curl 4 4 30X0
min

24 of 32 Printable Workout Journal

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

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

*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.

25 of 32 Printable Workout Journal

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

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

Kneeling Low Pulley French Press

E with Rope (overhead triceps 3 6-8 80X0 90 sec
extension)

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

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

26 of 32 Printable Workout Journal

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

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2-3
A Barbell Back Squat 4 4 30X0
min
Mid-Grip Barbell Shoulder Press in 2-3
B 4 4 30X0
Front min
2-3
C Clean Grip Deadlift 4 4 31X0
min
2-3
D Barbell Bench Press 4 4 30X0
min
2-3
E Narrow Grip Neutral Chin Up 4 4 30X1
min
2-3
F Dips – torso upright 4 4 30X0
min
2-3
G Standing Barbell Curl 4 4 30X0
min

27 of 32 Printable Workout Journal

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

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

*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.

28 of 32 Printable Workout Journal

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

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

Kneeling Low Pulley French Press

E with Rope (overhead triceps 3 6-8 80X0 90 sec
extension)

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

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

29 of 32 Printable Workout Journal

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

WORKOUT 1: FULL BODY TENSION

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2-3
A Barbell Back Squat 1 4 30X0
min
Mid-Grip Barbell Shoulder Press in 2-3
B 1 4 30X0
Front min
2-3
C Clean Grip Deadlift 1 4 31X0
min
2-3
D Barbell Bench Press 1 4 30X0
min
2-3
E Narrow Grip Neutral Chin Up 1 4 30X1
min
2-3
F Dips – torso upright 1 4 30X0
min
2-3
G Standing Barbell Curl 1 4 30X0
min

30 of 32 Printable Workout Journal

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

WORKOUT 2: FULL BODY STRESS

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

*No drop sets this week*

31 of 32 Printable Workout Journal

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

WORKOUT 3: FULL BODY DAMAGE

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______
Set 1
 Set 2
 Set 3
 Set 4
 Set 5
 Set 6
 Set 7
 Set 8

Order Exercise Sets Reps Tempo Rest
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/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

Kneeling Low Pulley French Press

E with Rope (overhead triceps 1 6-8 80X0 90 sec
extension)

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

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

32 of 32 Printable Workout Journal