FastTwitch Phase1 CTTS Week1 6
FastTwitch Phase1 CTTS Week1 6
FastTwitch Phase1 CTTS Week1 6
TRAINING WORKSHEETS
FAST TWITCH 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.
FAST TWITCH
FIBER TYPE
PHASE 1: CONSTANT TENSION TIMED SETS
3 WEEKS 1-6
FAST TWITCH FIBER TYPE
PHASE 1: CTTS - WEEK 1
NO NONSENSE MUSCLE BUILDING 2.0
THE G.E.T. TRAINING WORKSHEETS
FAST TWITCH
FASTFIBER TYPE
TWITCH FIBER TYPE
PHASE 1: CTTS - WEEK 1
PHASE 1: CONSTANT TENSION TIMED SETS
WEEK 1
TRAINING SPLIT
Day Workout Body Part(s) Trained
Wednesday Off -
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.
D Toe Presses (calf raise on leg press machine) 3 20 sec 4020 75 sec
E Hanging Garhammer Raise (90 degrees and up) 3 20 sec 4020 75 sec
MAX
F HIIT Cardio 6 20 sec 80 sec
SPEED
MAX
F HIIT Cardio 6 20 sec 80 sec
SPEED
C Seated Cable Face Pull with Rope Attachment 3 20 sec 4020 90 sec
WEEK 2
TRAINING SPLIT
Day Workout Body Part(s) Trained
Wednesday Off -
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!
**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
D Toe Presses (calf raise on leg press machine) 3 25 sec** 4020 75 sec
E Hanging Garhammer Raise (90 degrees and up) 3 25 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
**DB Incline Press – Isometric hold in bottom ¼ position after each set
**Dips – Isometric hold in top ¼ position after each set
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
C Seated Cable Face Pull with Rope Attachment 3 25 sec** 4020 90 sec
**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)
WEEK 3
TRAINING SPLIT
Day Workout Body Part(s) Trained
Wednesday Off -
Sunday Off -
B DB Bulgarian Split Squat (rear foot elevated) 3 30 sec ea 3020 100 sec
D Toe Presses (calf raise on leg press machine) 3 30 sec 3020 60 sec
E Hanging Garhammer Raise (90 degrees and up) 3 30 sec 3020 60 sec
MAX
F HIIT Cardio 10 20 sec 80 sec
SPEED
MAX
F HIIT Cardio 10 20 sec 80 sec
SPEED
C Seated Cable Face Pull with Rope Attachment 3 30 sec 3020 75 sec
WEEK 4
TRAINING SPLIT
Day Workout Body Part(s) Trained
Wednesday Off -
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!
**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
B DB Bulgarian Split Squat (rear foot elevated) 4 25 sec ea** 3020 100 sec
D Toe Presses (calf raise on leg press machine) 4 25 sec** 3020 60 sec
E Hanging Garhammer Raise (90 degrees and up) 4 25 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
**DB Incline Press – Isometric hold in bottom ¼ position after each set
**Dips – Isometric hold in top ¼ position after each set
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
C Seated Cable Face Pull with Rope Attachment 4 25 sec** 3020 75 sec
**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)
Wednesday Off -
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!**
D Toe Presses (calf raise on leg press machine) 1 30 sec 3010 45 sec
E Hanging Garhammer Raise (90 degrees and up) 1 30 sec 3010 45 sec
C Seated Cable Face Pull with Rope Attachment 1 30 sec 3020 60 sec
WEEK 6
TRAINING SPLIT
Day Workout Body Part(s) Trained
Wednesday Off -
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
**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
B DB Bulgarian Split Squat (rear foot elevated) 4 40 sec ea** 3010 90 sec
D Toe Presses (calf raise on leg press machine) 4 40 sec** 3010 45 sec
E Hanging Garhammer Raise (90 degrees and up) 4 40 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
**DB Incline Press – Isometric hold in bottom ¼ position after each set
**Dips – Isometric hold in top ¼ position after each set
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
C Seated Cable Face Pull with Rope Attachment 4 40 sec** 3020 60 sec
**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)