THE G.E.T.

TRAINING WORKSHEETS
MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 1-6
 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.

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.
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 1

MIXED
FIBER TYPE
PHASE 1: CONSTANT TENSION TIMED SETS
3 WEEKS 1-6
MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 1
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBERMIXED
TYPE FIBER TYPE
PHASE 1: CTTS - WEEK 1
PHASE 1: CONSTANT TENSION TIMED SETS

WEEK 1
TRAINING SPLIT
Day Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs and HIIT*

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs and HIIT*

Shoulders and Optional Barbell Complex

Saturday Workout Five
or Strength Circuit*

Sunday Off -

*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 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 1
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 1

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 3 30 sec 4020 90 sec

B Meadows Row 3 30 sec ea 4020 90 sec

C Bent Barbell Row 3 30 sec 4020 90 sec

D EZ Curl Bar Scott Curls 3 30 sec 4020 75 sec

E DB Incline Curls – Supinating Grip 3 30 sec 4020 75 sec

5 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 1
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 1

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Duration Tempo Rest

A Barbell Back Squat 3 30 sec 4020 2 min

B DB Bulgarian Split Squat (rear foot elevated) 3 30 sec ea 4020 2 min

C Leg Press 3 30 sec 4020 2 min

D Toe Presses (calf raise on leg press machine) 3 30 sec 4020 75 sec

E Hanging Garhammer Raise (90 degrees and up) 3 30 sec 4020 75 sec

MAX
F HIIT Cardio 6 20 sec 80 sec
SPEED

6 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 1
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 1

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Duration Tempo Rest

A Barbell Bench Press 3 30 sec 4020 90 sec

B DB Incline Press 3 30 sec 4020 90 sec

C DB Flat Squeeze Press 3 30 sec 4020 75 sec

D Dips 3 30 sec 4020 75 sec

E DB Parillo Press 3 30 sec 4020 75 sec

7 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 1
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 1

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Duration Tempo Rest

A Deadlift 3 30 sec 4020 2 min

B Lying Leg Curl 3 30 sec 4020 2 min

C Barbell RDL – toes elevated on plates 3 30 sec 4020 2 min

D Seated Calf 3 30 sec 4020 75 sec

E Low Pulley Rope Crunch on Swiss Ball 3 30 sec 4020 75 sec

MAX
F HIIT Cardio 6 20 sec 80 sec
SPEED

8 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 1
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 1

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Duration Tempo Rest

A Barbell Shoulder Press 3 30 sec 4020 90 sec

B Eccentric Emphasis “L” Lateral Raise 3 30 sec 4020 90 sec

C Seated Cable Face Pull with Rope Attachment 3 30 sec 4020 90 sec

D Optional Barbell Complex or Strength Circuit

9 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 1
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 2
MIXED FIBER TYPE
PHASE 1: CONSTANT TENSION TIMED SETS

WEEK 2
TRAINING SPLIT
Day Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs and HIIT

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs and HIIT

Shoulders and Optional Barbell Complex

Saturday Workout Five
or Strength Circuit

Sunday Off -

**This week we are going to incorporate an intensifier technique for the ALL work sets of the indicated
movements. The intensifier is isometric holds AFTER you reach failure in your time duration.

For example, on DB incline curls for ALL sets, you will curl until you reach your targeted set duration, and
then you’ll HOLD in the bottom ¼ position for as long as you possibly can to further induce more time
under tension on the muscles. Mind over matter!

10 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 2
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 2

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 3 40 sec** 4020 90 sec

B Meadows Row 3 40 sec ea 4020 90 sec

C Bent Barbell Row 3 40 sec 4020 90 sec

D EZ Curl Bar Scott Curls 3 40 sec 4020 75 sec

E DB Incline Curls – Supinating Grip 3 40 sec** 4020 75 sec

**Wide Pronated Pull Up – Isometric hold in bottom ¼ position after each set
**DB Incline curls – Isometric hold in bottom ¼ position after each set

11 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 2
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 2

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Duration Tempo Rest

A Barbell Back Squat 3 40 sec 4020 2 min

B DB Bulgarian Split Squat (rear foot elevated) 3 40 sec ea** 4020 2 min

C Leg Press 3 40 sec** 4020 2 min

D Toe Presses (calf raise on leg press machine) 3 40 sec** 4020 75 sec

E Hanging Garhammer Raise (90 degrees and up) 3 40 sec 4020 75 sec

MAX
F HIIT Cardio 8 20 sec 80 sec
SPEED

**DB Bulgarian Split Squat – Isometric hold in top ¼ position after each set
**Leg Press – Isometric hold in top ¼ position after each set
**Toe Press – Isometric hold in bottom ¼ position after each set

12 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 2
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 2

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Duration Tempo Rest

A Barbell Bench Press 3 40 sec 4020 90 sec

B DB Incline Press 3 40 sec ** 4020 90 sec

C DB Flat Squeeze Press 3 40 sec 4020 75 sec

D Dips 3 40 sec** 4020 75 sec

E DB Parillo Press 3 40 sec 4020 75 sec

**DB Incline Press – Isometric hold in bottom ¼ position after each set
**Dips – Isometric hold in top ¼ position after each set

13 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 2
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 2

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Duration Tempo Rest

A Deadlift 3 40 sec 4020 2 min

B Lying Leg Curl 3 40 sec** 4020 2 min

C Barbell RDL – toes elevated on plates 3 40 sec** 4020 2 min

D Seated Calf 3 40 sec** 4020 75 sec

E Low Pulley Rope Crunch on Swiss Ball 3 40 sec 4020 75 sec

MAX
F HIIT Cardio 8 20 sec 80 sec
SPEED

**Lying Leg Curl – Isometric hold in bottom ¼ position after each set
**Barbell RDL (toes elevated on plates) – Isometric hold in bottom ¼ position after each set
**Seated Calf – Isometric hold in bottom ¼ position after each set

14 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 2
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 2

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Duration Tempo Rest

A Barbell Shoulder Press 3 40 sec** 4020 90 sec

B Eccentric Emphasis “L” Lateral Raise 3 40 sec** 4020 90 sec

C Seated Cable Face Pull with Rope Attachment 3 40 sec** 4020 90 sec

D Optional Barbell Complex or Strength Circuit

**Barbell Shoulder Press – Isometric hold in bottom ¼ position after each set
**L- Lateral Raise (toes elevated on plates) – Isometric hold in top ¼ position after each set
**Seated Cable Face Pull – Isometric hold in top ¼ position after each set (contracted)

15 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 2
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 3
MIXED FIBER TYPE
PHASE 1: CONSTANT TENSION TIMED SETS

WEEK 3
TRAINING SPLIT
Day Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs and HIIT

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs and HIIT

Shoulders and Optional Barbell Complex

Saturday Workout Five
or Strength Circuit

Sunday Off -

16 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 3
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 3

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 3 50 sec 3020 75 sec

B Meadows Row 3 50 sec ea 3020 75 sec

C Bent Barbell Row 3 50 sec 3020 75 sec

D EZ Curl Bar Scott Curls 3 50 sec 3020 60 sec

E DB Incline Curls – Supinating Grip 3 50 sec 3020 60 sec

17 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 3
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 3

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Duration Tempo Rest

A Barbell Back Squat 3 50 sec 3020 90 sec

B DB Bulgarian Split Squat (rear foot elevated) 3 50 sec ea 3020 90 sec

C Leg Press 3 50 sec 3020 90 sec

D Toe Presses (calf raise on leg press machine) 3 50 sec 3020 60 sec

E Hanging Garhammer Raise (90 degrees and up) 3 50 sec 3020 60 sec

MAX
F HIIT Cardio 10 20 sec 80 sec
SPEED

18 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 3
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 3

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Duration Tempo Rest

A Barbell Bench Press 3 50 sec 3020 75 sec

B DB Incline Press 3 50 sec 3020 75 sec

C DB Flat Squeeze Press 3 50 sec 3020 60 sec

D Dips 3 50 sec 3020 60 sec

E DB Parillo Press 3 50 sec 3020 60 sec

19 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 3
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 3

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Duration Tempo Rest

A Deadlift 3 50 sec 3020 90 sec

B Lying Leg Curl 3 50 sec 3020 90 sec

C Barbell RDL – toes elevated on plates 3 50 sec 3020 90 sec

D Seated Calf 3 50 sec 3020 60 sec

E Low Pulley Rope Crunch on Swiss Ball 3 50 sec 3020 60 sec

MAX
F HIIT Cardio 10 20 sec 80 sec
SPEED

20 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 3
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 3

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Duration Tempo Rest

A Barbell Shoulder Press 3 50 sec 3020 75 sec

B Eccentric Emphasis “L” Lateral Raise 3 50 sec 3020 75 sec

Seated Cable Face Pull with Rope Attach-

C 3 50 sec 3020 75 sec
ment
Optional Barbell Complex or Strength
D
Circuit

21 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 3
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 4
MIXED FIBER TYPE
PHASE 1: CONSTANT TENSION TIMED SETS

WEEK 4
TRAINING SPLIT
Day Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs and HIIT

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs and HIIT

Shoulders and Optional Barbell Complex

Saturday Workout Five
or Strength Circuit

Sunday Off -

**This week we are going to incorporate an intensifier technique for the ALL work sets of the indicated
movements. The intensifier is isometric holds AFTER you reach failure in your time duration.

For example, on DB incline curls for ALL sets, you will curl until you reach your targeted set duration, and
then you’ll HOLD in the bottom ¼ position for as long as you possibly can to further induce more time
under tension on the muscles. Mind over matter!

22 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 4
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 4

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 4 40 sec** 3020 75 sec

B Meadows Row 4 40 sec ea 3020 75 sec

C Bent Barbell Row 4 40 sec 3020 75 sec

D EZ Curl Bar Scott Curls 4 40 sec 3020 60 sec

E DB Incline Curls – Supinating Grip 4 40 sec** 3020 60 sec

**Wide Pronated Pull Up – Isometric hold in bottom ¼ position after each set
**DB Incline curls – Isometric hold in bottom ¼ position after each set

23 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 4
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 4

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Duration Tempo Rest

A Barbell Back Squat 4 40 sec 3020 90 sec

B DB Bulgarian Split Squat (rear foot elevated) 4 40 sec ea** 3020 90 sec

C Leg Press 4 40 sec** 3020 90 sec

D Toe Presses (calf raise on leg press machine) 4 40 sec** 3020 60 sec

E Hanging Garhammer Raise (90 degrees and up) 4 40 sec 3020 60 sec

MAX
F HIIT Cardio 12 20 sec 80 sec
SPEED

**DB Bulgarian Split Squat – Isometric hold in top ¼ position after each set
**Leg Press – Isometric hold in top ¼ position after each set
**Toe Press – Isometric hold in bottom ¼ position after each set

24 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 4
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 4

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Duration Tempo Rest

A Barbell Bench Press 4 40 sec 3020 75 sec

B DB Incline Press 4 40 sec** 3020 75 sec

C DB Flat Squeeze Press 4 40 sec 3020 60 sec

D Dips 4 40 sec** 3020 60 sec

E DB Parillo Press 4 40 sec 3020 60 sec

**DB Incline Press – Isometric hold in bottom ¼ position after each set
**Dips – Isometric hold in top ¼ position after each set

25 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 4
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 4

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Duration Tempo Rest

A Deadlift 4 40 sec 3020 90 sec

B Lying Leg Curl 4 40 sec** 3020 90 sec

C Barbell RDL – toes elevated on plates 4 40 sec** 3020 90 sec

D Seated Calf 4 40 sec** 3020 60 sec

E Low Pulley Rope Crunch on Swiss Ball 4 40 sec 3020 60 sec

MAX
F HIIT Cardio 12 20 sec 80 sec
SPEED

**Lying Leg Curl – Isometric hold in bottom ¼ position after each set
**Barbell RDL (toes elevated on plates) – Isometric hold in bottom ¼ position after each set
**Seated Calf – Isometric hold in bottom ¼ position after each set

26 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 4
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 4

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Duration Tempo Rest

A Barbell Shoulder Press 4 40 sec** 3020 75 sec

B Eccentric Emphasis “L” Lateral Raise 4 40 sec** 3020 75 sec

C Seated Cable Face Pull with Rope Attachment 4 40 sec** 3020 75 sec

D Optional Barbell Complex or Strength Circuit

**Barbell Shoulder Press – Isometric hold in bottom ¼ position after each set
**L- Lateral Raise (toes elevated on plates) – Isometric hold in top ¼ position after each set
**Seated Cable Face Pull – Isometric hold in top ¼ position after each set (contracted)

27 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 4
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 5
MIXED FIBER TYPE
PHASE 1: CONSTANT TENSION TIMED SETS

WEEK 5 - DE-LOAD WEEK

TRAINING SPLIT
Day Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs

Shoulders and Optional Barbell Complex

Saturday Workout Five
or Strength Circuit

Sunday Off -

**This is a de-load week that is designed to maximize recovery, muscle growth, and performance in
week 6. Push the weights hard, but the volume is greatly reduced….. You’ll only be doing ONE work set
per exercise!**

28 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 5
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 5

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 1 50 sec 3010 60 sec

B Meadows Row 1 50 sec ea 3010 60 sec

C Bent Barbell Row 1 50 sec 3010 60 sec

D EZ Curl Bar Scott Curls 1 50 sec 3010 45 sec

E DB Incline Curls – Supinating Grip 1 50 sec 3010 45 sec

29 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 5
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 5

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Duration Tempo Rest

A Barbell Back Squat 1 50 sec 3010 75 sec

B DB Bulgarian Split Squat (rear foot elevated) 1 50 sec ea 3010 75 sec

C Leg Press 1 50 sec 3010 75 sec

D Toe Presses (calf raise on leg press machine) 1 50 sec 3010 45 sec

E Hanging Garhammer Raise (90 degrees and up) 1 50 sec 3010 45 sec

30 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 5
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 5

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Duration Tempo Rest

A Barbell Bench Press 1 50 sec 3010 60 sec

B DB Incline Press 1 50 sec 3010 60 sec

C DB Flat Squeeze Press 1 50 sec 3010 60 sec

D Dips 1 50 sec 3010 45 sec

E DB Parillo Press 1 50 sec 3010 45 sec

31 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 5
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 5

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Duration Tempo Rest

A Deadlift 1 50 sec 3010 75 sec

B Lying Leg Curl 1 50 sec 3010 75 sec

C Barbell RDL – toes elevated on plates 1 50 sec 3010 75 sec

D Seated Calf 1 50 sec 3010 45 sec

E Low Pulley Rope Crunch on Swiss Ball 1 50 sec 3010 45 sec

32 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 5
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 5

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Duration Tempo Rest

A Barbell Shoulder Press 1 50 sec 3020 60 sec

B Eccentric Emphasis “L” Lateral Raise 1 50 sec 3020 60 sec

C Seated Cable Face Pull with Rope Attachment 1 50 sec 3020 60 sec

D Optional Barbell Complex or Strength Circuit

33 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 5
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 6
MIXED FIBER TYPE
PHASE 1: CONSTANT TENSION TIMED SETS

WEEK 6
TRAINING SPLIT
Day Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs and HIIT

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs and HIIT

Shoulders and Optional Barbell Complex

Saturday Workout Five
or Strength Circuit

Sunday Off -

**This week we are going to incorporate an intensifier technique for the ALL work sets of the indicated
movements. The intensifier is isometric holds AFTER you reach failure in your time duration.

For example, on DB incline curls for ALL sets, you will curl until you reach your targeted set duration, and
then you’ll HOLD in the bottom ¼ position for as long as you possibly can to further induce more time

under tension on the muscles. Mind over matter!

34 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 6
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 6

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 4 60 sec** 3010 60 sec

B Meadows Row 4 60 sec ea 3010 60 sec

C Bent Barbell Row 4 60 sec 3010 60 sec

D EZ Curl Bar Scott Curls 4 60 sec 3010 45 sec

E DB Incline Curls – Supinating Grip 4 60 sec** 3010 45 sec

**Wide Pronated Pull Up – Isometric hold in bottom ¼ position after each set
**DB Incline curls – Isometric hold in bottom ¼ position after each set

35 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 6
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 6

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Duration Tempo Rest

A Barbell Back Squat 4 60 sec 3010 75 sec

B DB Bulgarian Split Squat (rear foot elevated) 4 60 sec ea** 3010 75 sec

C Leg Press 4 60 sec** 3010 75 sec

D Toe Presses (calf raise on leg press machine) 4 60 sec** 3010 45 sec

E Hanging Garhammer Raise (90 degrees and up) 4 60 sec 3010 45 sec

MAX
F HIIT Cardio 8 20 sec 60 sec
SPEED

**DB Bulgarian Split Squat – Isometric hold in top ¼ position after each set
**Leg Press – Isometric hold in top ¼ position after each set
**Toe Press – Isometric hold in bottom ¼ position after each set

36 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 6
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 6

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Duration Tempo Rest

A Barbell Bench Press 4 60 sec 3010 60 sec

B DB Incline Press 4 60 sec** 3010 60 sec

C DB Flat Squeeze Press 4 60 sec 3010 60 sec

D Dips 4 60 sec** 3010 45 sec

E DB Parillo Press 4 60 sec 3010 45 sec

**DB Incline Press – Isometric hold in bottom ¼ position after each set
**Dips – Isometric hold in top ¼ position after each set

37 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 6
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 6

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Duration Tempo Rest

A Deadlift 4 60 sec 3010 75 sec

B Lying Leg Curl 4 60 sec** 3010 75 sec

C Barbell RDL – toes elevated on plates 4 60 sec** 3010 75 sec

D Seated Calf 4 60 sec** 3010 45 sec

E Low Pulley Rope Crunch on Swiss Ball 4 60 sec 3010 45 sec

MAX
F HIIT Cardio 8 20 sec 60 sec
SPEED

**Lying Leg Curl – Isometric hold in bottom ¼ position after each set
**Barbell RDL (toes elevated on plates) – Isometric hold in bottom ¼ position after each set
**Seated Calf – Isometric hold in bottom ¼ position after each set

38 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 6
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
 MIXED FIBER TYPE
PHASE 1: CTTS - WEEK 6

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Duration Tempo Rest

A Barbell Shoulder Press 4 60 sec** 3010 60 sec

B Eccentric Emphasis “L” Lateral Raise 4 60 sec** 3010 60 sec

C Seated Cable Face Pull with Rope Attachment 4 60 sec** 3010 60 sec

D Optional Barbell Complex or Strength Circuit

**Barbell Shoulder Press – Isometric hold in bottom ¼ position after each set
**L- Lateral Raise (toes elevated on plates) – Isometric hold in top ¼ position after each set
**Seated Cable Face Pull – Isometric hold in top ¼ position after each set (contracted)

39 MIXED FIBER TYPE

PHASE 1: CTTS - WEEK 6
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS