1. 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.

2. 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

3. DAY 1 INTENSIVE PROGRAM WEEKS 1-12
A1 Full Squat (barbell) 3 15 311 -
4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
A2 Straight Back Stiff 3 15 311 30
Leg Deadlift 4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
B1 Cable Seated Row 3 15 311 -
4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
B2 Incline DB Chest 3 15 311 30
Press 4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
C1 Close Grip Cable 3 15 311 -
Pulldown 4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
C2 Standing Military 3 15 311 30
Press 4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
D1 Dumbbell Incline 3 15 311 -
Curl 4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
D2 Bench Dip 3 15 311 30
4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
E1 Standing Machine 3 15 311 -
Calf Raise 4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
E2 Shrug (Barbell) 3 15 311 30
4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
F1 Hanging Legs Raises 3 15 311 -
4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
F2 Weighted Ball Sit Ups 3 15 311 30
4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest

4. DAY 2 INTENSIVE PROGRAM WEEKS 1-12
A1 Bent Over Barbell 3 15 311 -
Rear Delt Row 4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
A2 Barbell Bench Press 3 15 311 30
4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
B1 Pullups 3 15 311 -
4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
B2 Behind The Neck 3 15 311 30
Barbell Press 4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
C1 Dumbbell Hammer 3 15 311 -
Curl 4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
C2 Lying Dumbbell 3 15 311 30
Tricep Extension 4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
D1 Standing Dumbbell 3 15 311 -
Front Lunges 4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
D2 RDL’s with 3 15 311 30
dumbbells 4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
E1 Hanging Hip Raises 3 15 311 -
4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
E2 Weighted Stability 3 15 311 30
Ball Crunch 4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest

5. DAY 3 INTENSIVE PROGRAM WEEKS 1-12
A1 Barbell Deadlifts 3 15 311 -
4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
A2 Lying Hamstring 3 15 311 30
Curls 4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
B1 Dumbbell Bent Over 3 15 311 -
Row 4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
B2 Bench Press 3 15 311 30
(dumbbell) 4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
C1 Chin Up 3 15 311 -
4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
C2 Seated Dumbbell 3 15 311 30
Shoulder Press 4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
D1 Barbell Curl 3 15 311 -
4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
D2 Two Arm Cable 3 15 311 30
Pressdown (heavy 4 10 311 60
stance) 5 5 311 90
Variable Sets Variable Reps 311 Variable Rest
E1 Hanging Hip Raises 3 15 311 -
4 10 311 -
5 5 311 -
Variable Sets Variable Reps 311 -
E2 Weighted Stability 3 15 311 30
Ball Sit Ups 4 10 311 60
5 5 311 90
Variable Sets Variable Reps 311 Variable Rest

6. DAY 1 INTENSIVE PROGRAM WEEKS 13-26
A1 Barbell Incline 4 12 311 -
Chest Press 6 3 311 -
5 8 311 -
Variable Sets Variable Reps 311 -
A2 Cable Seated Row 4 12 311 30
6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest
B1 Bench Press 4 12 311 -
(dumbbell) 6 3 311 -
5 8 311 -
Variable Sets Variable Reps 311 -
B2 Dumbbell Bent 4 12 311 30
Over Row 6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest
C Two Arm Cable 4 12 311 30
Pushdown 6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest
D1 Cable Kneeling 4 12 311 -
Crunch 6 3 311 -
5 8 311 -
Variable Sets Variable Reps 311 -
D2 Weighted Stability 4 12 311 30
Ball Crunch 6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest

7. DAY 2 INTENSIVE PROGRAM WEEKS 13-26
A Barbell Deadlift 4 12 311 30
6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest
B1 DB Lunge 4 12 311 -
6 3 311 -
5 8 311 -
Variable Sets Variable Reps 311 -
B2 Lying Hamstring 4 12 311 30
Curl 6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest
C1 Standing Machine 4 12 311 -
Calf Raise 6 3 311 -
5 8 311 -
Variable Sets Variable Reps 311 -
C2 DB Shrug 4 12 311 30
6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest
D1 Machine Seated 4 12 311 -
Calf Raise 6 3 311 -
5 8 311 -
Variable Sets Variable Reps 311 -
D2 Close Grip Barbell 4 12 311 30
Shrug 6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest

8. DAY 3 INTENSIVE PROGRAM WEEKS 13-26
A1 Pullup 4 12 311 -
6 3 311 -
5 8 311 -
Variable Sets Variable Reps 311 -
A2 Behind The Neck 4 12 311 30
Barbell Press 6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest
B1 Close Grip Chin Ups 4 12 311 -
6 3 311 -
5 8 311 -
Variable Sets Variable Reps 311 -
B2 Seated Dumbbell 4 12 311 30
Shoulder Press 6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest
C Seated Dumbbell 4 12 311 30
Bicep Curl 6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest
D1 Cable Kneeling 4 12 311 -
Crunch 6 3 311 -
5 8 311 -
Variable Sets Variable Reps 311 -
D2 Weighted Stability 4 12 311 30
Ball Crunch 6 3 311 120
5 8 311 60
Variable Sets Variable Reps 311 Variable Rest