beginner intermediate intensive_program

VINCE DELMONTE’S

NO- NONSENSE MUSCLE BUILDING PROGRAM www.VinceDelMonteFitness.com

BEGINNER-INTERMEDIATE INTENSIVE PROGRAM

BEGINNER-INTERMEDIATE TRAINING GUIDELINES:

• Begin each workout with 5-10 minutes of light cardio and/or 5-10 minutes of dynamic stretching.

• Perform the Shoulder Stability circuit after your cardio and/or dynamic

stretching warm up. Consider this routine apart of your warm up.

• Ideally this program should be done on Monday, Wednesday and Friday or Tuesday, Thursday and Saturday. Allow a maximum of 48-72 hours for best results.

• Notice how the reps and sets scale up in intensity (heavier weights, lower volume) every three weeks so you are constantly stimulating your different muscle fibers.

• Incorporate the flexibility training either before or after the workout. If you find this drags the workout well past your time limits then do the flexibility training on it's own day.

• Keep the rest period HONEST. You will not discover the intensity of this workout unless you truly maintain the dedicated rest period. This means using a stop watch without a countdown timer.

• Pick ONE weight for each exercise and DO NOT decrease the weight or increase the weight after selected for a workout. Typically you will hit your goal reps the first set, you might miss 1-2 of your goal reps on the second set and you might miss 2-3 reps on your final set depending on the rep and set scheme. This is just an example. Just understand that it is OKAY to miss a few reps.

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Don’t increase the weight UNTIL you can complete the entire set, rep and rest scheme before moving up 5 pounds.

• Follow the tempos as prescribed.

• A1:A2 means to perform a super set. This means you’ll do exercise A1 first

immediately followed by exercises A2. After completing both exercises back-to-back, take your designated rest.

• You will perform three different full body workouts each week. Every three weeks you will change ONLY the sets, reps and rest periods. The exercise order and routines remain the same.

• Take a full recovery week every 12 weeks.

WEEKS 1-3: 3 SETS OF 15. 30 SEC REST. 311 TEMPO

WEEKS 4-6: 4 SETS OF 10. 60 SEC REST. 311 TEMPO WEEKS 7-9: 5 SETS OF 5. 90 SEC REST. 311 TEMPO

WEEKS 10-12: VARIABLE REP TRAINING E.G. FOR VARIABLE REP TRAINING: MONDAY* - 3 SETS OF 15. 30 SEC REST. 311 TEMPO WEDNESDAY* - 4 SETS OF 10. 60 SEC REST. 311 TEMPO FRIDAY* - 5 SETS OF 5. 90 SEC REST. 311 TEMPO *WORKOUT OF YOUR CHOICE WEEKS 14-16: 4 SETS OF 12. 30 SEC REST. 311 TEMPO WEEKS 17-19: 6 SETS OF 3. 60 SEC REST. 311 TEMPO

WEEKS 20-22: 5 SETS OF 8. 90 SEC REST. 311 TEMPO WEEKS 23-25: VARIABLE REP TRAINING E.G. FOR VARIABLE REP TRAINING: MONDAY* - 4 SETS OF 12. 30 SEC REST. 311 TEMPO WEDNESDAY* - 6 SETS OF 3. 60 SEC REST. 311 TEMPO FRIDAY* - 5 SETS OF 8. 90 SEC REST. 311 TEMPO *WORKOUT OF YOUR CHOICE

DAY 1 INTENSIVE PROGRAM WEEKS 1-12

A1

Full Squat (barbell)

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

A2

Straight Back Stiff Leg Deadlift

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

B1

Cable Seated Row

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

B2

Incline DB Chest Press

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

C1

Close Grip Cable Pulldown

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

C2

Standing Military Press

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

D1

Dumbbell Incline Curl

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

D2

Bench Dip

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

E1

Standing Machine Calf Raise

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

E2

Shrug (Barbell)

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

F1

Hanging Legs Raises

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

F2

Weighted Ball Sit Ups

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest


A1

Bent Over Barbell Rear Delt Row

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

A2

Barbell Bench Press

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

B1

Pullups

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

B2

Behind The Neck Barbell Press

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

C1

Dumbbell Hammer Curl

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

C2

Lying Dumbbell Tricep Extension

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

D1

Standing Dumbbell Front Lunges

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

D2

RDL’s with dumbbells

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

E1

Hanging Hip Raises

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

E2

Weighted Stability Ball Crunch

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest


A1

Barbell Deadlifts

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

A2

Lying Hamstring Curls

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

B1

Dumbbell Bent Over Row

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

B2

Bench Press (dumbbell)

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

C1

Chin Up

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

C2

Seated Dumbbell Shoulder Press

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

D1

Barbell Curl

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

D2

Two Arm Cable Pressdown (heavy

stance)

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest

E1

Hanging Hip Raises

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

- - - -

E2

Weighted Stability Ball Sit Ups

3 4 5

Variable Sets

15 10 5

Variable Reps

311 311 311 311

30 60 90

Variable Rest


A1

Barbell Incline Chest Press

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

- - - -

A2

Cable Seated Row

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest

B1

Bench Press (dumbbell)

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

- - - -

B2

Dumbbell Bent Over Row

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest

C

Two Arm Cable Pushdown

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest

D1

Cable Kneeling Crunch

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

- - - -

D2


4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest


A

Barbell Deadlift

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest

B1

DB Lunge

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

- - - -

B2

Lying Hamstring Curl

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest

C1

Standing Machine Calf Raise

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

- - - -

C2

DB Shrug

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest

D1

Machine Seated Calf Raise

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

- - - -

D2

Close Grip Barbell Shrug

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest


A1

Pullup

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

- - - -

A2

Behind The Neck Barbell Press

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest

B1

Close Grip Chin Ups

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

- - - -

B2

Seated Dumbbell Shoulder Press

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest

C

Seated Dumbbell Bicep Curl

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest

D1

Cable Kneeling Crunch

4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

- - - -

D2


4 6 5

Variable Sets

12 3 8

Variable Reps

311 311 311 311

30 120 60

Variable Rest

beginner intermediate intensive_program

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