THE G.E.T.

TRAINING WORKSHEETS
FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 7-12
 DISCLAIMER NOTICE

The advice and information contained in this workout component may not be appropriate for all individu-
als. Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or
promotion of this workout and nutrition program are not responsible for any injuries or health conditions
that may result from advice, opinions, and workouts contained in any Vince Del Monte workout and nutri-
tion system. The information in this workout and nutrition program are the opinions of the author and are
not a replacement for medical advice. You should consult a physician before starting any diet or exercise
program. If you choose to follow the workout and nutrition program without consulting your physician,
you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. Exercises
include tutorials and detailed descriptions to give you the information you need to be able to perform the
exercise with proper form. However, it is your responsibility to warm up properly, determine the weight
you will use, perform each movement correctly, get professional supervision if you’re unsure of an
exercise technique and ultimately to decide whether or not you are capable of performing the exercise/
workout without sustaining injury.

All Rights Reserved

Copyright © 2015 – Vince Del Monte and VinceDelMonteFitness.com. All rights are reserved. You may
not distribute this report in any way. You may not sell it, or reprint any part of it without written consent
from the author, except for the inclusion of brief quotations in a review.
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 7

FAST TWITCH
FIBER TYPE
PHASE 2: CLUSTER SETS

3 WEEKS 7-12
FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 7
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH
FASTFIBER TYPE
TWITCH FIBER TYPE
PHASE 2: CS - WEEK 7
PHASE 2: CLUSTER SETS

WEEK 7
TRAINING SPLIT
Day Workout Body Part(s) Trained

Monday Workout One Chest and Back

Tuesday Workout Two Quads and Calves and HIIT*

Wednesday Off -

Thursday Workout Three Shoulders, Biceps, and Triceps

Friday Workout Four Hamstrings and Abs and HIIT*

Optional Barbell Complex or Strength Circuit*

Saturday Off
(on one day, not both)
Optional Barbell Complex or Strength Circuit*
Sunday Off
(on one day, not both)

*CARDIO PROTOCOL*
If you have more than 30 pounds of fat to lose, follow the cardio protocol for all 3 phases.
If you have more than 20 pounds of fat to lose, follow the cardio protocol during phases 2 and 3.
If you have less than 10 pounds of fat to lose, follow the cardio protocol during phase 3 only.
NOTES
Don’t do more cardio than is prescribed. (This is the maximum amount you should be doing.)
For intervals, focus on all-out efforts and don’t “pace” yourself.

The best tools for cardio are incline treadmill sprints, sled pushes, wingates, uphill sprints,
and stairclimber.

If you add in a Barbell Complex or Strength Circuit, use any workout of your choice.
Click here to purchase the Barbell Complex and Strength Circuit Workouts.

4 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 7
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 7

WORKOUT ONE – CHEST AND BACK

Order Exercise Sets Duration Tempo Rest

A1 Wide Grip Pronated Pull Up 4 3+3+3 40X0 2-3 min

A2 Barbell Bench Press 4 3+3+3 40X0 2-3 min

B1 1-Arm DB Row 4 8-10 ea 40X0 90 sec

B2 Slight Decline DB Bench Press 4 8-10 40X0 90 sec

How to choose your starting loads:

Keep in mind that the cluster portion of the program is set up in a linear fashion, so as each week pass-
es, the reps get lower and the eccentric tempo gets faster, so each week should build upon the previous
week. As a general rule, the FIRST work set of each cluster should be the same weight that they did
for their THIRD set the previous week, and then they will increase the load from there set to set as their
ability dictates. For this week, select a weight that would be your 5-6 rep max.

5 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 7
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 7

WORKOUT TWO – QUADS AND CALVES

Order Exercise Sets Reps Tempo Rest

A Barbell Front Squat 4 3+3+3 40X0 3-4 min

B Barbell Back Squat 4 8-10 40X0 2-3 min

C Toe Press (calf raise on leg press machine) 4 8-10 2111 90 sec

MAX
D HIIT Cardio 10 20 sec 60 sec
SPEED

6 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 7
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 7

WORKOUT THREE – SHOULDERS, BICEPS, AND TRICEPS

Order Exercise Sets Reps Tempo Rest
Mid-Grip Barbell Shoulder Press in
A1 4 3+3+3 40X0 2-3 min
Front

A2 Bent 1-Arm DB Lateral Raise 4 8-10 ea 4010 2-3 min

B1 Dips – torso upright 4 3+3+3 40X0 90 sec

B2 Mid-Grip EZ Bar Scott Curl 4 3+3+3 40X0 90 sec

7 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 7
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 7

WORKOUT FOUR – HAMSTRINGS AND ABS

Order Exercise Sets Reps Tempo Rest

A Clean Grip Deadlift 4 3+3+3 41X0 3-4 min

B Lying Leg Curl 4 8-10 40X0 2-3 min

C Hanging Garhammer Raise (90 degrees and up) 4 8-10 2111 90 sec

MAX 3 min
D HIIT Cardio 3 40 sec
SPEED 20 sec

8 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 7
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 8
FAST TWITCH FIBER TYPE
PHASE 2: CLUSTER SETS

WEEK 8
TRAINING SPLIT
Day Workout Body Part(s) Trained

Monday Workout One Chest and Back

Tuesday Workout Two Quads and Calves and HIIT

Wednesday Off -

Thursday Workout Three Shoulders, Biceps, and Triceps

Friday Workout Four Hamstrings and Abs and HIIT

Optional Barbell Complex or Strength Circuit

Saturday Off
(on one day, not both)

Optional Barbell Complex or Strength Circuit

Sunday Off
(on one day, not both)

**This week we are going to use a very powerful intensifier technique --- eccentric overloads. Here’s how it will work: On the
exercises indicated, after your LAST set is complete, take 2-4 minutes rest and load the bar up with a heavy weight. Then, per-
form just ONE long-duration eccentric (negative) for the prescribed time and then set the bar (or your body) down. You are ONLY
doing the negative, so it’s recommended that you have a spotter or perform the negative in a power rack so that you can just set
the bar down and strip it afterwards. This week, you are doing a TEN-SECOND eccentric-only repetition after your work sets.. It’s
important that you don’t go so heavy that you lose control. You should be able to lower at an even pace throughout the full range
of motion. In other words, don’t hang out at the top for 9 seconds and then crash all the way down in the final second!! This is an
advanced technique, so if you aren’t comfortable with it, then don’t do it!

9 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 8
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 8

WORKOUT ONE – CHEST AND BACK

Order Exercise Sets Duration Tempo Rest

A1 Wide Grip Pronated Pull Up 4 3+3+2** 40X0 2-3 min

A2 Barbell Bench Press 4 3+3+2** 40X0 2-3 min

B1 1-Arm DB Row 4 6-8 ea 40X0 90 sec

B2 Slight Decline DB Bench Press 4 6-8 40X0 90 sec

**Wide Grip Pronated Pull Up – 10 second eccentric overload rep after main work sets
**Barbell Bench Press – 10 second eccentric overload rep after main work sets

10 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 8
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 8

WORKOUT TWO – QUADS AND CALVES

Order Exercise Sets Reps Tempo Rest

A Barbell Front Squat 4 3+3+2** 40X0 3-4 min

B Barbell Back Squat 4 6-8 40X0 2-3 min

C Toe Press (calf raise on leg press machine) 4 6-8 2111 90 sec

MAX
D HIIT Cardio 12 20 sec 60 sec
SPEED

**Barbell Front Squat – 10 second eccentric overload rep after main work sets

11 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 8
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 8

WORKOUT THREE – SHOULDERS, BICEPS, AND TRICEPS

Order Exercise Sets Reps Tempo Rest

A1 Mid-Grip Barbell Shoulder Press in Front 4 3+3+2** 40X0 2-3 min

A2 Bent 1-Arm DB Lateral Raise 4 6-8 ea 4010 2-3 min

B1 Dips – torso upright 4 3+3+2** 40X0 90 sec

B2 Mid-Grip EZ Bar Scott Curl 4 3+3+2** 40X0 90 sec

**Mid-Grip Barbell Shoulder Press in Front – 10 second eccentric overload rep after main work sets (use
a powerful drive from your legs to get the bar overhead for this eccentric rep)
**Dips – 10 second eccentric overload rep after main work sets
**Mid-Grip EZ Bar Scott Curl – 10 second eccentric overload rep after main work sets

12 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 8
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 8

WORKOUT FOUR – HAMSTRINGS AND ABS

Order Exercise Sets Reps Tempo Rest

A Clean Grip Deadlift 4 3+3+2** 41X0 3-4 min

B Lying Leg Curl 4 6-8 40X0 2-3 min

C Hanging Garhammer Raise (90 degrees and up) 4 6-8 2111 90 sec

MAX 3 min 20
D HIIT Cardio 4 40 sec
SPEED sec

**Clean Grip Deadlift – 10 second eccentric overload rep after main work sets (take bar off of squat rack
in an upright position to start)

13 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 8
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 9
FAST TWITCH FIBER TYPE
PHASE 2: CLUSTER SETS

WEEK 9
TRAINING SPLIT
Day Workout Body Part(s) Trained

Monday Workout One Chest and Back

Tuesday Workout Two Quads and Calves and HIIT

Wednesday Off -

Thursday Workout Three Shoulders, Biceps, and Triceps

Friday Workout Four Hamstrings and Abs and HIIT

Optional Barbell Complex or Strength Circuit

Saturday Off
(on one day, not both)

Optional Barbell Complex or Strength Circuit

Sunday Off
(on one day, not both)

14 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 9
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 9

WORKOUT ONE – CHEST AND BACK

Order Exercise Sets Duration Tempo Rest

A1 Wide Grip Pronated Pull Up 4 3+2+2 30X0 2-3 min

A2 Barbell Bench Press 4 3+2+2 30X0 2-3 min

B1 1-Arm DB Row 4 4-6 ea 30X0 90 sec

B2 Slight Decline DB Bench Press 4 4-6 30X0 90 sec

15 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 9
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 9

WORKOUT TWO – QUADS AND CALVES

Order Exercise Sets Reps Tempo Rest

A Barbell Front Squat 4 3+2+2 30X0 3-4 min

B Barbell Back Squat 4 4-6 30X0 2-3 min

C Toe Press (calf raise on leg press machine) 4 4-6 2111 90 sec

MAX
D HIIT Cardio 14 20 sec 60 sec
SPEED

16 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 9
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 9

WORKOUT THREE – SHOULDERS, BICEPS, AND TRICEPS

Order Exercise Sets Reps Tempo Rest
Mid-Grip Barbell Shoulder Press in
A1 4 3+2+2 30X0 2-3 min
Front

A2 Bent 1-Arm DB Lateral Raise 4 4-6 ea 3011 2-3 min

B1 Dips – torso upright 4 3+2+2 30X0 90 sec

B2 Mid-Grip EZ Bar Scott Curl 4 3+2+2 30X0 90 sec

17 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 9
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 9

WORKOUT FOUR – HAMSTRINGS AND ABS

Order Exercise Sets Reps Tempo Rest

A Clean Grip Deadlift 4 3+2+2 31X0 3-4 min

B Lying Leg Curl 4 4-6 30X0 2-3 min

Hanging Garhammer Raise (90 degrees and

C 4 4-6 2111 90 sec
up)
MAX
D HIIT Cardio 5 40 sec 3 min 20 sec
SPEED

18 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 9
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 10
FAST TWITCH FIBER TYPE
PHASE 2: CLUSTER SETS

WEEK 10
TRAINING SPLIT
Day Workout Body Part(s) Trained

Monday Workout One Chest and Back

Tuesday Workout Two Quads and Calves and HIIT

Wednesday Off -

Thursday Workout Three Shoulders, Biceps, and Triceps

Friday Workout Four Hamstrings and Abs and HIIT

Optional Barbell Complex or Strength Circuit

Saturday Off
(on one day, not both)

Optional Barbell Complex or Strength Circuit

Sunday Off
(on one day, not both)

**This week we are going to use a very powerful intensifier technique --- eccentric overloads. Here’s how it will work: On the ex-
ercises indicated, after your LAST set is complete, take 2-4 minutes rest and load the bar up with a heavy weight. Then, perform
just ONE long-duration eccentric (negative) for the prescribed time and then set the bar (or your body) down. You are ONLY doing
the negative, so it’s recommended that you have a spotter or perform the negative in a power rack so that you can just set the
bar down and strip it afterwards. This week, you are doing a EIGHT-SECOND eccentric-only repetition after your work sets.. It’s
important that you don’t go so heavy that you lose control. You should be able to lower at an even pace throughout the full range
of motion. In other words, don’t hang out at the top for 7 seconds and then crash all the way down in the final second!! This is an
advanced technique, so if you aren’t comfortable with it, then don’t do it!

19 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 10
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 10

WORKOUT ONE – CHEST AND BACK

Order Exercise Sets Duration Tempo Rest

A1 Wide Grip Pronated Pull Up 5 2+2+2** 30X0 2-3 min

A2 Barbell Bench Press 5 2+2+2** 30X0 2-3 min

B1 1-Arm DB Row 5 3-5 ea 30X0 90 sec

B2 Slight Decline DB Bench Press 5 3-5 30X0 90 sec

**Wide Grip Pronated Pull Up – 8 second eccentric overload rep after main work sets
**Barbell Bench Press – 8 second eccentric overload rep after main work sets

20 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 10
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 10

WORKOUT TWO – QUADS AND CALVES

Order Exercise Sets Reps Tempo Rest

A Barbell Front Squat 5 2+2+2** 30X0 3-4 min

B Barbell Back Squat 5 3-5 30X0 2-3 min

C Toe Press (calf raise on leg press machine) 5 3-5 2112 90 sec

MAX
D HIIT Cardio 16 20 sec 60 sec
SPEED

**Barbell Front Squat – 8 second eccentric overload rep after main work sets

21 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 10
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 10

WORKOUT THREE – SHOULDERS, BICEPS, AND TRICEPS

Order Exercise Sets Reps Tempo Rest

A1 Mid-Grip Barbell Shoulder Press in Front 5 2+2+2** 30X0 2-3 min

A2 Bent 1-Arm DB Lateral Raise 5 3-5 ea 3014 2-3 min

B1 Dips – torso upright 5 2+2+2** 30X0 90 sec

B2 Mid-Grip EZ Bar Scott Curl 5 2+2+2** 30X0 90 sec

**Mid-Grip Barbell Shoulder Press in Front – 8 second eccentric overload rep after main work sets (use a
powerful drive from your legs to get the bar overhead for this eccentric rep)
**Dips – 8 second eccentric overload rep after main work sets
**Mid-Grip EZ Bar Scott Curl – 8 second eccentric overload rep after main work sets

22 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 10
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 10

WORKOUT FOUR – HAMSTRINGS AND ABS

Order Exercise Sets Reps Tempo Rest

A Clean Grip Deadlift 5 2+2+2** 41X0 3-4 min

B Lying Leg Curl 5 3-5 40X0 2-3 min

C Hanging Garhammer Raise (90 degrees and up) 5 3-5 2112 90 sec

MAX 3 min 20
D HIIT Cardio 6 40 sec
SPEED sec

**Clean Grip Deadlift – 8 second eccentric overload rep after main work sets (take bar off of squat rack in
an upright position to start)

23 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 10
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 11
FAST TWITCH FIBER TYPE
PHASE 2: CLUSTER SETS

WEEK 11- DE-LOAD WEEK

TRAINING SPLIT
Day Workout Body Part(s) Trained

Monday Workout One Chest and Back

Tuesday Workout Two Quads and Calves

Wednesday Off -

Thursday Workout Three Shoulders, Biceps, and Triceps

Friday Workout Four Hamstrings and Abs

Saturday Off -

Sunday Off -

**This week is a week to recover and allow your body to heal from the tough training preceding this. You
are going to de-load both volume AND intensity, so you’ll do 2 work sets of each exercise and the load
you should use should be 70% of LAST week’s load. If you used 100 pounds on your Cluster Sets last
week, then use 70 pounds for the same exercise this week. Next week you will be unstoppable in the
gym!

24 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 11
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 11

WORKOUT ONE – CHEST AND BACK

Order Exercise Sets Duration Tempo Rest

A1 Wide Grip Pronated Pull Up 2 2+1+1+1 20X0 2-3 min

A2 Barbell Bench Press 2 2+1+1+1 20X0 2-3 min

B1 1-Arm DB Row 2 3-5 ea 20X0 90 sec

B2 Slight Decline DB Bench Press 2 3-5 20X0 90 sec

25 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 11
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 11

WORKOUT TWO – QUADS AND CALVES

Order Exercise Sets Reps Tempo Rest

A Barbell Front Squat 2 2+1+1+1 20X0 3-4 min

B Barbell Back Squat 2 3-5 20X0 2-3 min

C Toe Press (calf raise on leg press machine) 2 3-5 2113 90 sec

26 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 11
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 11

WORKOUT THREE – SHOULDERS, BICEPS, AND TRICEPS

Order Exercise Sets Reps Tempo Rest
Mid-Grip Barbell Shoulder Press in
A1 2 2+1+1+1 20X0 2-3 min
Front

A2 Bent 1-Arm DB Lateral Raise 2 3-5 ea 2014 2-3 min

B1 Dips – torso upright 2 2+1+1+1 20X0 90 sec

B2 Mid-Grip EZ Bar Scott Curl 2 2+1+1+1 20X0 90 sec

27 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 11
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 11

WORKOUT FOUR – HAMSTRINGS AND ABS

Order Exercise Sets Reps Tempo Rest

A Clean Grip Deadlift 2 2+1+1+1 21X0 3-4 min

B Lying Leg Curl 2 3-5 20X0 2-3 min

C Hanging Garhammer Raise (90 degrees and up) 2 3-5 2112 90 sec

28 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 11
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 12
FAST TWITCH FIBER TYPE
PHASE 2: CLUSTER SETS

WEEK 12
TRAINING SPLIT
Day Workout Body Part(s) Trained

Monday Workout One Chest and Back

Tuesday Workout Two Quads and Calves and HIIT

Wednesday Off -

Thursday Workout Three Shoulders, Biceps, and Triceps

Friday Workout Four Hamstrings and Abs and HIIT

Optional Barbell Complex or Strength Circuit

Saturday Off
(on one day, not both)

Optional Barbell Complex or Strength Circuit

Sunday Off
(on one day, not both)

**This week we are going to use a very powerful intensifier technique --- eccentric overloads. Here’s how it will work: On the
exercises indicated, after your LAST set is complete, take 2-4 minutes rest and load the bar up with a heavy weight. Then, per-
form just ONE long-duration eccentric (negative) for the prescribed time and then set the bar (or your body) down. You are ONLY
doing the negative, so it’s recommended that you have a spotter or perform the negative in a power rack so that you can just set
the bar down and strip it afterwards. This week, you are doing a SIX-SECOND eccentric-only repetition after your work sets.. It’s
important that you don’t go so heavy that you lose control. You should be able to lower at an even pace throughout the full range
of motion. In other words, don’t hang out at the top for 5 seconds and then crash all the way down in the final second!! This is an
advanced technique, so if you aren’t comfortable with it, then don’t do it!

29 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 12
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 12

WORKOUT ONE – CHEST AND BACK

Order Exercise Sets Duration Tempo Rest

A1 Wide Grip Pronated Pull Up 6 1+1+1+1** 20X0 2-3 min

A2 Barbell Bench Press 6 1+1+1+1** 20X0 2-3 min

B1 1-Arm DB Row 5 2-4 ea 20X0 90 sec

B2 Slight Decline DB Bench Press 5 2-4 20X0 90 sec

**Wide Grip Pronated Pull Up – 6 second eccentric overload rep after main work sets
**Barbell Bench Press – 6 second eccentric overload rep after main work sets

30 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 12
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 12

WORKOUT TWO – QUADS AND CALVES

Order Exercise Sets Reps Tempo Rest

A Barbell Front Squat 6 1+1+1+1** 30X0 3-4 min

B Barbell Back Squat 5 2-4 30X0 2-3 min

C Toe Press (calf raise on leg press machine) 5 2-4 2114 90 sec

MAX
D HIIT Cardio 10 20 sec 50 sec
SPEED

**Barbell Front Squat – 6 second eccentric overload rep after main work sets

31 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 12
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 12

WORKOUT THREE – SHOULDERS, BICEPS, AND TRICEPS

Order Exercise Sets Reps Tempo Rest

A1 Mid-Grip Barbell Shoulder Press in Front 6 1+1+1+1** 30X0 2-3 min

A2 Bent 1-Arm DB Lateral Raise 6 2-4 ea 3014 2-3 min

B1 Dips – torso upright 6 1+1+1+1** 30X0 90 sec

B2 Mid-Grip EZ Bar Scott Curl 6 1+1+1+1** 30X0 90 sec

**Mid-Grip Barbell Shoulder Press in Front – 6 second eccentric overload rep after main work sets (use a
powerful drive from your legs to get the bar overhead for this eccentric rep)
**Dips – 6 second eccentric overload rep after main work sets
**Mid-Grip EZ Bar Scott Curl – 6 second eccentric overload rep after main work sets

32 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 12
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 FAST TWITCH FIBER TYPE
PHASE 2: CS - WEEK 12

WORKOUT FOUR – HAMSTRINGS AND ABS

Order Exercise Sets Reps Tempo Rest

A Clean Grip Deadlift 6 1+1+1+1** 41X0 3-4 min

B Lying Leg Curl 5 2-4 40X0 2-3 min

C Hanging Garhammer Raise (90 degrees and up) 5 2-4 2115 90 sec

MAX
D HIIT Cardio 4 30 sec 3 min
SPEED

**Clean Grip Deadlift – 6 second eccentric overload rep after main work sets (take bar off of squat rack in
an upright position to start)

33 FAST TWITCH FIBER TYPE

PHASE 2: CS - WEEK 12
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS