Shocking your body and challenging it is one of the biggest ways of causing your muscles to grow, so ultimately this is a very high intensity phase that you cannot maintain for very long, but produces exceptional results. = Phase 3: The DTP Phase (Week 10-12) is the Dramatic Transformation Principle Phase that places a new and distinct stress on your muscles by training two antagnostic (opposing) muscle groups together. An example would be doing dumbbell incline flyes and then dumbbell bench press. Ultimately the goal of this phase is to give your muscles a rounder or fuller appearance. This way you reach failure at a lower rep range by using heavier weights and what this does is adds density to your muscles. The Phase works primarily with compound movements (multi-muscle movements) first, and then isolation movements (single-muscle movements) afterwards. = Phase 2: The Momentum Phase (Week 6-9) focuses more on strength and muscle development as a top priority. An example would be doing dumbbell bench press and then dumbbell incline flyes.
The phase works primarily with isolation movements, which focus on working a single muscle to pre-fatigue and then follow it up with a compound or multi-muscle movement that uses several assisting muscles. = Phase 1: The Fundamental Phase (Week 1-5) prepares your body for the transformation. I've also incorporated the "phase" names that Kris talks about in his Body By Design book, which for if anyone who is wondering, is: Column H: status you can enter if you have completed the day yet or not, you can also note if you cheated on a meal, cardio session or workout so you feel guilty next time you open the spreadsheet and never do it again! Column G: my exercise plan is the workout schedule adapted to fit your schedule (by default it's the same as Kris' but you can simply move them around to suit you).
Column F: exercise goal is the workout schedule laid out by Kris in his trainer. Column E: the current workout day number. Column D: the day of the week (see above point). Column C: the day's date (enter your starting date, preferably a monday, if it isn't then you need to edit the spreadsheet a bit). Column B: the week number you are currently in. Column A: the workout phase you are currently in (fundamental, momentum, DTP - see below for more info on them). Well I'm also going to be moving the training split around a bit for my own schedule (while still keeping the same workout order and also giving enough days rest between workouts) and this spreadsheet helps me keep track of everything much more easily. some weeks 4 training days on no-rest, otherdays 3 rest days in a row). The training split is specifically designed according to Kris' real life work schedule so therefore isn't quite as constant and stable as I would like (e.g. I've just started my 12 week transformation journey in Kris Gethin's 12 Week Hardcore Daily Trainer and I'm a very meticulous person who likes to keep track of everything, and I think in this case that will prove very beneficial.
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