SLOW TWITCH FIBER TYPE

PHASE 1 - CTTS - WEEK 1-6

WEEK 1: WORKOUT ONE

Date: Week: BACK AND BICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Wide Grip Pronated Pull Up 3 40 sec N/A 60 sec

B Meadows Row 3 40 sec ea N/A 60 sec

C Pronated Bent Barbell Row 3 40 sec N/A 60 sec

D Mid-Grip EZ Bar Scott Curl 3 40 sec N/A 45 sec

E Incline DB Curl – supinating grip 3 40 sec N/A 45 sec

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 1: WORKOUT TWO

Date: Week: QUADS, CALVES, AND ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Back Squat 3 40 sec N/A 90 sec

B DB Bulgarian Split Squat 3 40 sec ea N/A 90 sec

(rear foot elevated)

C Leg Press 3 40 sec N/A 90 sec

D Toe Press 3 40 sec N/A 60 sec

(calf raise on leg press machine)

E Hanging Garhammer Raise 3 40 sec N/A 60 sec

(90 degrees and up)

F HIIT Cardio 6 20 sec MAX 80 sec

SPEED

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 1: WORKOUT THREE

Date: Week: CHEST AND TRICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Bench Press 3 40 sec N/A 60 sec

B Incline DB Bench Press 3 40 sec N/A 60 sec

C DB Flat Squeeze Press 3 40 sec N/A 45 sec

D Dips – torso upright 3 40 sec N/A 45 sec

E DB Parillo Press 3 40 sec N/A 45 sec

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 1: WORKOUT FOUR

Date: Week: HAMSTRINGS, CALVES, ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Clean Grip Deadlift 3 40 sec N/A 90 sec

B Lying Leg Curl 3 40 sec N/A 90 sec

C Barbell RDL – toes elevated 3 40 sec N/A 90 sec

D Seated Calf Raise – toes neutral 3 40 sec N/A 60 sec

E Low Pulley Rope Crunch 3 40 sec N/A 60 sec

on Swiss Ball

F HIIT Cardio 6 20 sec MAX 80 sec

SPEED

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 1: WORKOUT FIVE

Date: Week: SHOULDERS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Mid-Grip Barbell Shoulder Press 3 40 sec N/A 60 sec

in Front

B Eccentric Emphasis “L” Lateral 3 40 sec N/A 60 sec

Raise

C Seated Cable Face Pull with 3 40 sec N/A 60 sec

Rope

D Optional Barbell Complex or

Strength Circuit

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 2: WORKOUT ONE

Date: Week: BACK AND BICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Wide Grip Pronated Pull Up 3 50 sec** N/A 60 sec

B Meadows Row 3 50 sec ea N/A 60 sec

C Pronated Bent Barbell Row 3 50 sec N/A 60 sec

D Mid-Grip EZ Bar Scott Curl 3 50 sec N/A 45 sec

E Incline DB Curl – supinating grip 3 50 sec** N/A 45 sec

**Wide Grip Pronated Pull Up – Isometric hold in bottom ¼ position after each set
**Incline DB Curl – Isometric hold in bottom ¼ position after each set
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 2: WORKOUT TWO

Date: Week: QUADS, CALVES, AND ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Back Squat 3 50 sec N/A 90 sec

B DB Bulgarian Split Squat 3 50 sec ea** N/A 90 sec

(rear foot elevated)

C Leg Press 3 50 sec** N/A 90 sec

D Toe Press 3 50 sec** N/A 60 sec

(calf raise on leg press machine)

E Hanging Garhammer Raise 3 50 sec N/A 60 sec

(90 degrees and up)

F HIIT Cardio 8 20 sec MAX 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
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 2: WORKOUT THREE

Date: Week: CHEST AND TRICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Bench Press 3 50 sec N/A 60 sec

B Incline DB Bench Press 3 50 sec** N/A 60 sec

C DB Flat Squeeze Press 3 50 sec N/A 45 sec

D Dips – torso upright 3 50 sec** N/A 45 sec

E DB Parillo Press 3 50 sec N/A 45 sec

**Incline DB Bench Press – Isometric hold in bottom ¼ position after each set
**Dips – Isometric hold in top ¼ position after each set
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 2: WORKOUT FOUR

Date: Week: HAMSTRINGS, CALVES, ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Clean Grip Deadlift 3 50 sec N/A 90 sec

B Lying Leg Curl 3 50 sec** N/A 90 sec

C Barbell RDL – toes elevated 3 50 sec** N/A 90 sec

D Seated Calf Raise – toes neutral 3 50 sec** N/A 60 sec

E Low Pulley Rope Crunch 3 50 sec N/A 60 sec

on Swiss Ball

F HIIT Cardio 8 20 sec MAX 80 sec

SPEED

**Lying Leg Curl – Isometric hold in bottom ¼ position after each set
**Barbell RDL – Isometric hold in bottom ¼ position after each set
**Seated Calf Raise – Isometric hold in bottom ¼ position after each set
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 2: WORKOUT FIVE

Date: Week: SHOULDERS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Mid-Grip Barbell Shoulder Press 3 50 sec** N/A 60 sec

in Front

B Eccentric Emphasis “L” Lateral 3 50 sec** N/A 60 sec

Raise

C Seated Cable Face Pull with 3 50 sec** N/A 60 sec

Rope

D Optional Barbell Complex or

Strength Circuit

**Mid-Grip Barbell Shoulder Press in Front – Isometric hold in bottom ¼ position after each set
**Eccentric Emphasis “L” Lateral Raise – Isometric hold in top ¼ position after each set
**Seated Cable Face Pull – Isometric hold in top ¼ position after each set (contracted)
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 3: WORKOUT ONE

Date: Week: BACK AND BICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Wide Grip Pronated Pull Up 3 60 sec N/A 45 sec

B Meadows Row 3 60 sec ea N/A 45 sec

C Pronated Bent Barbell Row 3 60 sec N/A 45 sec

D Mid-Grip EZ Bar Scott Curl 3 60 sec N/A 30 sec

E Incline DB Curl – supinating grip 3 60 sec N/A 30 sec

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 3: WORKOUT TWO

Date: Week: QUADS, CALVES, AND ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Back Squat 3 60 sec N/A 60 sec

B DB Bulgarian Split Squat 3 60 sec ea N/A 60 sec

(rear foot elevated)

C Leg Press 3 60 sec N/A 60 sec

D Toe Press 3 60 sec N/A 45 sec

(calf raise on leg press machine)

E Hanging Garhammer Raise 3 60 sec N/A 45 sec

(90 degrees and up)

F HIIT Cardio 10 20 sec MAX 80 sec

SPEED

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 3: WORKOUT THREE

Date: Week: CHEST AND TRICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Bench Press 3 60 sec N/A 45 sec

B Incline DB Bench Press 3 60 sec N/A 45 sec

C DB Flat Squeeze Press 3 60 sec N/A 45 sec

D Dips – torso upright 3 60 sec N/A 45 sec

E DB Parillo Press 3 60 sec N/A 45 sec

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 3: WORKOUT FOUR

Date: Week: HAMSTRINGS, CALVES, ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Clean Grip Deadlift 3 60 sec N/A 60 sec

B Lying Leg Curl 3 60 sec N/A 60 sec

C Barbell RDL – toes elevated 3 60 sec N/A 60 sec

D Seated Calf Raise – toes neutral 3 60 sec N/A 45 sec

E Low Pulley Rope Crunch 3 60 sec N/A 45 sec

on Swiss Ball

F HIIT Cardio 10 20 sec MAX 80 sec

SPEED

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 3: WORKOUT FIVE

Date: Week: SHOULDERS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Mid-Grip Barbell Shoulder Press 3 60 sec N/A 45 sec

in Front

B Eccentric Emphasis “L” Lateral 3 60 sec N/A 45 sec

Raise

C Seated Cable Face Pull with 3 60 sec N/A 45 sec

Rope

D Optional Barbell Complex or

Strength Circuit

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 4: WORKOUT ONE

Date: Week: BACK AND BICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Wide Grip Pronated Pull Up 4 50 sec** N/A 45 sec

B Meadows Row 4 50 sec ea N/A 45 sec

C Pronated Bent Barbell Row 4 50 sec N/A 45 sec

D Mid-Grip EZ Bar Scott Curl 4 50 sec N/A 30 sec

E Incline DB Curl – supinating grip 4 50 sec** N/A 30 sec

**Wide Grip Pronated Pull Up – Isometric hold in bottom ¼ position after each set
**Incline DB Curl – Isometric hold in bottom ¼ position after each set
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 4: WORKOUT TWO

Date: Week: QUADS, CALVES, AND ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Back Squat 4 50 sec N/A 60 sec

B DB Bulgarian Split Squat 4 50 sec ea** N/A 60 sec

(rear foot elevated)

C Leg Press 4 50 sec** N/A 60 sec

D Toe Press 4 50 sec** N/A 45 sec

(calf raise on leg press machine)

E Hanging Garhammer Raise 4 50 sec N/A 45 sec

(90 degrees and up)

F HIIT Cardio 12 20 sec MAX 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
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 4: WORKOUT THREE

Date: Week: CHEST AND TRICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Bench Press 4 50 sec N/A 45 sec

B Incline DB Bench Press 4 50 sec ea** N/A 45 sec

C DB Flat Squeeze Press 4 50 sec N/A 45 sec

D Dips – torso upright 4 50 sec** N/A 45 sec

E DB Parillo Press 4 50 sec N/A 45 sec

**Incline DB Bench Press – Isometric hold in bottom ¼ position after each set
**Dips – Isometric hold in top ¼ position after each set
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 4: WORKOUT FOUR

Date: Week: HAMSTRINGS, CALVES, ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Clean Grip Deadlift 4 50 sec N/A 60 sec

B Lying Leg Curl 4 50 sec** N/A 60 sec

C Barbell RDL – toes elevated 4 50 sec** N/A 60 sec

D Seated Calf Raise – toes neutral 4 50 sec** N/A 45 sec

E Low Pulley Rope Crunch 4 50 sec N/A 45 sec

on Swiss Ball

F HIIT Cardio 12 20 sec MAX 80 sec

SPEED

**Lying Leg Curl – Isometric hold in bottom ¼ position after each set
**Barbell RDL – Isometric hold in bottom ¼ position after each set
**Seated Calf Raise – Isometric hold in bottom ¼ position after each set
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 4: WORKOUT FIVE

Date: Week: SHOULDERS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Mid-Grip Barbell Shoulder Press 4 50 sec** N/A 45 sec

in Front

B Eccentric Emphasis “L” Lateral 4 50 sec** N/A 45 sec

Raise

C Seated Cable Face Pull with 4 50 sec** N/A 45 sec

Rope

D Optional Barbell Complex or

Strength Circuit

**Mid-Grip Barbell Shoulder Press in Front – Isometric hold in bottom ¼ position after each set
**Eccentric Emphasis “L” Lateral Raise – Isometric hold in top ¼ position after each set
**Seated Cable Face Pull – Isometric hold in top ¼ position after each set (contracted)
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 5: WORKOUT ONE

Date: Week: BACK AND BICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Wide Grip Pronated Pull Up 1 60 sec N/A 30 sec

B Meadows Row 1 60 sec ea N/A 30 sec

C Pronated Bent Barbell Row 1 60 sec N/A 30 sec

D Mid-Grip EZ Bar Scott Curl 1 60 sec N/A 20 sec

E Incline DB Curl – supinating grip 1 60 sec N/A 20 sec

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 5: WORKOUT TWO

Date: Week: QUADS, CALVES, AND ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Back Squat 1 60 sec N/A 45 sec

B DB Bulgarian Split Squat 1 60 sec ea N/A 45 sec

(rear foot elevated)

C Leg Press 1 60 sec N/A 45 sec

D Toe Press 1 60 sec N/A 30 sec

(calf raise on leg press machine)

E Hanging Garhammer Raise 1 60 sec N/A 30 sec

(90 degrees and up)

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 5: WORKOUT THREE

Date: Week: CHEST AND TRICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Bench Press 1 60 sec N/A 30 sec

B Incline DB Bench Press 1 60 sec N/A 30 sec

C DB Flat Squeeze Press 1 60 sec N/A 30 sec

D Dips – torso upright 1 60 sec N/A 30 sec

E DB Parillo Press 1 60 sec N/A 30 sec

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 5: WORKOUT FOUR

Date: Week: HAMSTRINGS, CALVES, ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Clean Grip Deadlift 1 60 sec N/A 45 sec

B Lying Leg Curl 1 60 sec N/A 45 sec

C Barbell RDL – toes elevated 1 60 sec N/A 45 sec

D Seated Calf Raise – toes neutral 1 60 sec N/A 30 sec

E Low Pulley Rope Crunch 1 60 sec N/A 30 sec

on Swiss Ball

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 5: WORKOUT FIVE

Date: Week: SHOULDERS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Mid-Grip Barbell Shoulder Press 1 60 sec N/A 30 sec

in Front

B Eccentric Emphasis “L” Lateral 1 60 sec N/A 30 sec

Raise

C Seated Cable Face Pull with 1 60 sec N/A 30 sec

Rope

D Optional Barbell Complex or

Strength Circuit

Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 6: WORKOUT ONE

Date: Week: BACK AND BICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Wide Grip Pronated Pull Up 4 70 sec** N/A 30 sec

B Meadows Row 4 70 sec ea N/A 30 sec

C Pronated Bent Barbell Row 4 70 sec N/A 30 sec

D Mid-Grip EZ Bar Scott Curl 4 70 sec N/A 20 sec

E Incline DB Curl – supinating grip 4 70 sec** N/A 20 sec

**Wide Grip Pronated Pull Up – Isometric hold in bottom ¼ position after each set
**Incline DB Curl – Isometric hold in bottom ¼ position after each set
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 6: WORKOUT TWO

Date: Week: QUADS, CALVES, AND ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Back Squat 4 70 sec N/A 45 sec

B DB Bulgarian Split Squat 4 70 sec ea** N/A 45 sec

(rear foot elevated)

C Leg Press 4 70 sec** N/A 45 sec

D Toe Press 4 70 sec** N/A 30 sec

(calf raise on leg press machine)

E Hanging Garhammer Raise 4 70 sec N/A 30 sec

(90 degrees and up)

F HIIT Cardio 8 20 sec MAX 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
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 6: WORKOUT THREE

Date: Week: CHEST AND TRICEPS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Barbell Bench Press 4 70 sec N/A 30 sec

B Incline DB Bench Press 4 70 sec** N/A 30 sec

C DB Flat Squeeze Press 4 70 sec N/A 30 sec

D Dips – torso upright 4 70 sec** N/A 30 sec

E DB Parillo Press 4 70 sec N/A 30 sec

**Incline DB Bench Press – Isometric hold in bottom ¼ position after each set
**Dips – Isometric hold in top ¼ position after each set
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 6: WORKOUT FOUR

Date: Week: HAMSTRINGS, CALVES, ABS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Clean Grip Deadlift 4 70 sec N/A 45 sec

B Lying Leg Curl 4 70 sec** N/A 45 sec

C Barbell RDL – toes elevated 4 70 sec** N/A 45 sec

D Seated Calf Raise – toes neutral 4 70 sec** N/A 30 sec

E Low Pulley Rope Crunch 4 70 sec N/A 30 sec

on Swiss Ball

F HIIT Cardio 8 20 sec MAX 60 sec

SPEED

**Lying Leg Curl – Isometric hold in bottom ¼ position after each set
**Barbell RDL – Isometric hold in bottom ¼ position after each set
**Seated Calf Raise – Isometric hold in bottom ¼ position after each set
Workout Comments:
 SLOW TWITCH FIBER TYPE
PHASE 1 - CTTS - WEEK 1-6

WEEK 6: WORKOUT FIVE

Date: Week: SHOULDERS Bodyweight: Bodyfat %:

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Order Exercise Sets Duration Tempo Rest Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps Reps Reps Reps Reps

A Mid-Grip Barbell Shoulder Press 4 70 sec** N/A 30 sec

in Front

B Eccentric Emphasis “L” Lateral 4 70 sec** N/A 30 sec

Raise

C Seated Cable Face Pull with 4 70 sec** N/A 30 sec

Rope

D Optional Barbell Complex or

Strength Circuit

**Mid-Grip Barbell Shoulder Press in Front – Isometric hold in bottom ¼ position after each set
**Eccentric Emphasis “L” Lateral Raise – Isometric hold in top ¼ position after each set
**Seated Cable Face Pull – Isometric hold in top ¼ position after each set (contracted)
Workout Comments: