Phase 2 The 30 Week D.T.S.

Training Program

THE 30-WEEK D.T.S TRAINING SYSTEM

Phase 2

Created by Vince Del Monte


1 of 18 www.VinceDelMonteFitness.com
 Phase 2 The 30 Week D.T.S. Training Program

Week 1: Week 2: Week 3: Week 4:

MONDAY: MONDAY: MONDAY: REPEAT

Chest & Back (Tension) Chest & Back (Damage) Chest & Back (Stress)

TUESDAY: TUESDAY: TUESDAY:

Quads & Calves (Damage) Quads & Calves (Stress) Quads & Calves (Tension)

WEDNESDAY:
 WEDNESDAY:
 WEDNESDAY:


OFF OFF OFF

THURSDAY:
 THURSDAY:
 THURSDAY:


Shoulders & Arms (Stress) Shoulders & Arms (Tension) Shoulders & Arms (Damage)

FRIDAY:
 FRIDAY:
 FRIDAY:


Hamstrings & Abs (Tension) Hamstrings & Abs (Damage) Hamstrings & Abs (Stress)

SATURDAY:
 SATURDAY:
 SATURDAY:


OFF OFF OFF

SUNDAY:
 SUNDAY:
 SUNDAY:


OFF OFF OFF
2 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

CHEST & BACK | TENSION | SHOULDERS & ARMS TOUCH UP

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

A1 Incline Barbell Bench Press 10 5 30X0 90 sec

A2 Wide Grip Pronated Pull Up 10 5 30X0 90 sec

B1 Lean-Away DB Lateral Raise 2 8-10 3011 10 sec

B2 Low Pulley Rope Curl 2 8-10 30X0 10 sec

3 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

CHEST & BACK | DAMAGE | SHOULDERS & ARMS TOUCH UP

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

Machine Chest Press (2 up / 1 down

A1 8 6 ea 80X0 90 sec
technique*)
Machine Row (2 up / 1 down
A2 8 6 ea 80X0 90 sec
technique*)

B1 Lean-Away DB Lateral Raise 2 8-10 3011 10 sec

B2 Low Pulley Rope Curl 2 8-10 30X0 10 sec

B3 EZ Bar Triceps Extension 2 8-10 30X1 60 sec

*For the 2 up / 1 down technique, lift the weight with 2 arms, and then lower under control using only 1 limb with the proper eccentric tempo. This will make
you VERY sore!!

4 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

CHEST & BACK | STRESS | SHOULDERS & ARMS TOUCH UP

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

A1 Incline Press Machine 3 12-15 3011 10 sec

A2 DB Chest Fly 3 12-15 2210 10 sec

A3 Low Pulley Dual Cable Incline Fly 3 12-15 2011 10 sec

A4 Pec Deck Chest Fly 3 12-15 2011 90 sec

B1 Supinated Grip Seated Cable Row 3 12-15 3010 10 sec

B2 Mid-Grip Supinated Pulldown 3 12-15 3011 10 sec

B3 Prone Incline 2-Arm DB Row 3 12-15 2011 10 sec

B4 DB Pullover on Flat Bench 3 12-15 3030 90 sec

C1 Lean-Away DB Lateral Raise 2 8-10 3011 10 sec

C2 Low Pulley Rope Curl 2 8-10 30X0 10 sec

C3 EZ Bar Triceps Extension 2 8-10 30X1 60 sec

5 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

QUADS & CALVES | TENSION | HAMSTRINGS & ABS TOUCH UP

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

A1 Heels Elevated Barbell Back Squat 10 5 30X0 1 min

A2 Standing Calf Raise Machine 10 10 2112 3 min

B1 Med-Ball or Weight Plate V-Up 2 8-10 3011 10 sec

B2 Lying Leg Curl 2 8-10 30X1 60 sec

6 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

QUADS & CALVES | DAMAGE | HAMSTRINGS & ABS TOUCH UP

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

Leg Extension (2 up / 1 down

A1 8 6e 80X0 90 sec
technique*)
Standing Calf Raise Machine (2 up /
A2 8 6 ea 80X0 90 sec
1 down technique*)

B1 Med-Ball or Weight Plate V-Up 2 8-10 3011 10 sec

B2 Lying Leg Curl 2 8-10 30X1 60 sec

*For the 2 up / 1 down technique, lift the weight with 2 arms, and then lower under control using only 1 limb with the proper eccentric tempo. This will make
you VERY sore!!

7 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

QUADS & CALVES | STRESS | HAMSTRINGS & ABS TOUCH UP

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

A1 Hack Squat Machine 3 12-15 3011 10 sec

A2 Alternating Barbell Lunge 3 12-15 2210 10 sec

A3 Heels Elevated DB Squat 3 12-15 2011 10 sec

DB Bulgarian Split Squat (Rear foot

A4 3 12-15 2011 90 sec
elevated)

B1 Seated Calf Raise – toes neutral 3 12-15 3010 10 sec

B2 Standing Calf Raise Machine 3 12-15 3011 10 sec

Toe Press (Calf raise on leg press

B3 3 12-15 2011 10 sec
machine)

B4 Bodyweight 1-Leg Calf Raise 3 12-15 3030 90 sec

C1 Med-Ball or Weight Plate V-Up 2 8-10 3011 10 sec

C2 Lying Leg Curl 2 8-10 30X1 60 sec

8 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

SHOULDERS & ARMS | TENSION | CHEST & BACK TOUCH UP

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

100
A Seated DB Shoulder Press 10 5 30X0
sec

B1 Close Grip Barbell Bench Press 10 5 30X0 75 sec

(shoulder width)

B2 Mid-Grip Straight Bar Scott Curl 10 5 30X0 75 sec

C1 Pec Deck Chest Fly 2 8-10 2012 10 sec

C2 DB Pullover on Flat Bench 2 8-10 3020 60 sec

9 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

SHOULDERS & ARMS | DAMAGE | CHEST & BACK TOUCH UP

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

Eccentric Emphasis “L” Lateral

A1 8 6 80X0 60 sec
Raise
Machine Curl (2 up / 1 down
A2 8 6 ea 80X0 60 sec
technique*)
Triceps Extension Machine (2 up / 1
A3 8 6 ea 80X0 60 sec
down technique*)

B1 Pec Deck Chest Fly 2 8-10 2012 10 sec

B2 DB Pullover on Flat Bench 2 8-10 3020 60 sec

*For the 2 up / 1 down technique, lift the weight with 2 arms, and then lower under control using only 1 limb with the proper eccentric tempo. This will make
you VERY sore!!

10 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

SHOULDERS & ARMS | STRESS | CHEST & BACK TOUCH UP

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

Seated EZ Bar French Press

A1 3 12-15 31X0 10 sec
(overhead triceps extension)

A2 Triceps Pressdown with Rope 3 12-15 3011 10 sec

A3 EZ Bar Triceps Extension 3 12-15 2011 10 sec

A4 Shoulder Width Push Up 3 Max reps 20X0 60 sec

B1 Mid-Grip Straight Bar Scott Curl 3 12-15 3010 10 sec

B2 Standing Barbell Drag Curl 3 12-15 3011 10 sec

B3 DB Incline Hammer Curl 3 12-15 2011 10 sec

B4 Low Pulley Rope Curl 3 Max time ea N/A 60 sec

C1 Seated DB Shoulder Press 3 12-15 2011 10 sec

C2 Snatch Grip Upright Row 3 12-15 2011 10 sec

Prone Steep Incline DB Lateral

C3 3 12-15 2011 10 sec
Raise

C4 Rear Delt on Pec Fly Machine 3 12-15 2011 60 sec

D1 Pec Deck Chest Fly 2 8-10 2012 10 sec

D2 on Flat Bench

11 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

HAMSTRINGS & ABS | TENSION | QUADS & CALVES TOUCH UP

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

A1 Snatch Grip Deadlift 10 5 30X0 1 min

Hanging Garhammer Raise (90

A2 10 15-20 2012 3 min
degrees and up)

B1 Standing Calf Raise Machine 2 8-10 1011 10 sec

DB Bulgarian Split Squat (Rear foot

B2 2 8-10 ea 30X1 60 sec
elevated)

12 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

HAMSTRINGS & ABS | DAMAGE | QUADS & CALVES TOUCH UP

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

Lying Leg Curl (2 up / 1

A1 8 6 ea 80X0 90 sec
down technique*)
Hanging Garhammer Raise (90
A2 8 6 80X0 90 sec
degrees and up)

B1 Standing Calf Raise Machine 2 8-10 1011 10 sec

DB Bulgarian Split Squat (Rear foot

B2 2 8-10 ea 30X1 60 sec
elevated)

*For the 2 up / 1 down technique, lift the weight with 2 arms, and then lower under control using only 1 limb with the proper eccentric tempo. This will make
you VERY sore!!

13 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

HAMSTRINGS & ABS | STRESS | QUADS & CALVES TOUCH UP

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

A1 Barbell RDL 3 12-15 30X0 10 sec

A2 Swiss Ball Hip Bridge / Leg Curl 3 12-15 2020 10 sec

Combo

A3 Horizontal Back Extension 3 12-15 2011 10 sec

A4 Lying Leg Curl 3 12-15 2011 90 sec

Hanging Garhammer Raise (90

B1 3 12-15 3010 10 sec
degrees and up)

B2 Med-ball or Weight Plate V-Up 3 12-15 3011 10 sec

Front Plank
B3 3 12-15 2011 10 sec

B4 Side Plank 3 12-15 2011 90 sec

C1 Standing Calf Raise Machine 2 8-10 1011 10 sec

DB Bulgarian Split Squat (Rear foot

C2 2 8-10 ea 30X1 60 sec
elevated)

14 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

Week 10: Unloading Week Workouts

CHEST & BACK | WEEK 10 | SHOULDERS & ARMS TOUCH UP

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

Incline Press Machine (light

A1 2 10-12 2010 90 sec
weights)
Prone Incline 2-Arm DB Row
A2 2 10-12 2010 90 sec
(light weights)
Lean-Away DB Lateral Raise (light
B1 1 8-10 3011 10 sec
weights)
Low Pulley Rope Curl (light
B2 1 8-10 30X0 10 sec
weights)
EZ Bar Triceps Extension (light
B3 1 8-10 30X1 60 sec
weights)

15 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

Week 10: Unloading Week Workouts

QUADS & CALVES | WEEK 10 | HAMSTRINGS & ABS TOUCH UP

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

A1 Heels Elevated DB Squat 2 10-12 2010 90 sec

Standing Calf Machine Raise (light

A2 2 10-12 2010 90 sec
weights)
Med-Ball or Weight Plate V-Up (light
B1 1 8-10 3011 10 sec
weights)

B2 Lying Leg Curl (light weights) 1 8-10 30X1 60 sec

16 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

Week 10: Unloading Week Workouts

SHOULDERS & ARSMS | WEEK 10 | CHEST & BACK TOUCH UP

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

Seated DB Shoulder Press (light

A1 2 10-12 2010 60 sec
weights)
Mid-Grip Straight Bar Scott Curl
A2 2 10-12 2010 60 sec
(light weights)
EZ Bar Triceps Extension
A3 2 10-12 2010 60 sec
(light weights)

B1 Pec Deck Chest Fly 1 8-10 2012 10 sec

B2 DB Pullover 1 8-10 ea 3020 60 sec

17 of 18 www.VinceDelMonteFitness.com
Phase 2 The 30 Week D.T.S. Training Program

Week 10: Unloading Week Workouts

HAMSTRINGS & ABS | WEEK 10 | QUADS & CALVES TOUCH UP

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

A1 Lying Leg Curl (light weights) 2 10-12 2010 90 sec

Med-ball or Weight Plate V-Up

A2 2 10-12 2010 90 sec
(light weights)

B1 Standing Calf Raise Machine 1 8-10 1011 10 sec

DB Bulgarian Split Squat (Rear foot

B2 1 8-10 ea 30X1 60 sec
elevated)

18 of 18 www.VinceDelMonteFitness.com