Delta Fitness Authority — Evidence-Based Plan, Workouts & Nutrition

What is Delta Fitness Authority?

Delta Fitness Authority (DFA) is a practical training framework that blends full-body strength work, time-efficient cardio, simple macro nutrition, and recovery metrics to drive steady, sustainable body recomposition. It emphasizes measurable weekly progress (loads, reps, RPE) and scales from beginners to busy intermediates.

Key takeaways

• Train 3–5 days/week: full-body strength, short cardio, mobility.
• Use small weekly progressions: +2–5% load, +1–2 reps, or one extra set.
• Protein target: about 1.6–2.2 g/kg/day, split into 3–5 meals.
• Hit aerobic minimums: ~150 min/week moderate or 75 min vigorous, plus 2 strength days.
• Sleep 7–9 hours; adjust hard/easy days using RPE and personal readiness.
• Deload every 4–6 weeks or when fatigue markers stack up.

How the system works (periodization & progression)

DFA uses simple linear periodization: start with manageable volume and intensity, nudge them up weekly, then reduce volume briefly (deload) to consolidate gains. Intensity is guided by RPE (Rate of Perceived Exertion), a 1–10 scale that lets you train hard without constant max testing.

4-Week DFA training plan (with printable quick card)

Train 4 days per week: two strength-focused days, one hybrid day, and one conditioning/mobility day. Warm up 8–10 minutes; rest 90–150s on main lifts and 45–75s on accessories. Swap movements if equipment is limited.

Week 1 — Base

• Day A — Full body strength: Back squat 3×6–8 (RPE 6–7); Bench press 3×6–8; Romanian deadlift 2×8–10; Lat pulldown 2×10–12; Plank 3×45s.
• Day B — Conditioning + core: 20–25 min brisk intervals (1 min work : 1 min easy); Pallof press 3×12/side; Side plank 3×30s/side.
• Day C — Upper emphasis: Overhead press 3×6–8; One-arm row 3×8–10; Incline DB press 2×10–12; Face pulls 2×12–15; Farmer carry 4×40 m.
• Day D — Lower + mobility: Trap-bar deadlift 3×5–6; Split squat 3×8/leg; Hamstring curl 2×12–15; 12–15 min mobility (hips/ankles/T-spine).

Week 2 — Build

Keep exercises; add +1 rep/set where possible or +2.5–5% load on main lifts. Conditioning: extend intervals to 24–28 min.

Week 3 — Peak

Add one extra set to one main lift each strength day; keep RPE 7–8. Conditioning: 6–8 × 1-min vigorous efforts with 1-min easy between.

Week 4 — Deload & Test

Reduce volume ~30–40%; maintain technique at RPE 6. Optional: rep-PR set (AMRAP with an RPE 8 cap) on one lift; retest a Week-1 conditioning interval.

Printable quick card

WEEKLY DFA QUICK CARD
- Train 4x/week: A (full), B (cardio+core), C (upper), D (lower+mobility)
- Main lifts: RPE 6–8; Accessories: RPE 7–8
- Progress weekly: +1–2 reps or +2.5–5% load
- Hit 150 min moderate cardio (or 75 min vigorous) across the week
- Protein 1.6–2.2 g/kg/day; sleep 7–9 h; hydrate
- Deload every 4–6 weeks or if fatigue markers stack up

DFA nutrition in practice (macros & meals)

For body recomposition and strength gains, a practical protein target is ~1.6–2.2 g/kg/day, distributed across the day (roughly 20–40 g per meal for most). Pair with carbs around training and moderate fats for satiety. Sample starting points:

• Muscle-gain bias: Maintenance calories +5–10%; protein 1.6–2.2 g/kg; carbs 3–6 g/kg (higher on lifting days); fats 0.6–1.0 g/kg.
• Fat-loss bias: Maintenance −10–20%; keep protein near the upper end to preserve lean mass; bias carbs around workouts.

Sample day (2,100 kcal example): Oats + whey + berries; chicken/rice/veg; Greek yogurt + honey; salmon, potatoes, salad; milk or soy beverage.

Recovery & readiness (sleep, HRV, deload)

• Sleep: Aim for 7–9 hours; guard a consistent schedule, cool/dark room, and pre-bed wind-down.
• Readiness: Track simple markers—sleep quality, morning mood, soreness, and optionally HRV. Use trends, not single numbers.
• Deload cues: Persistent soreness, stalled reps at usual loads, irritability, or poor sleep → reduce volume for 5–7 days.
• Mobility/Warm-ups: 8–10 min prep (breathing, dynamic hips/ankles/shoulders) before lifting; easy walking or light cycling post-session.

Tracking & troubleshooting

Log your sessions (lifts, sets, reps, RPE) and weekly measurements (waist, bodyweight, photos under consistent lighting). Plateaued for 2+ weeks?

1. Technique check: Film top sets; fix depth, bar path, or tempo.
2. Progression tweak: Micro-load (1–2.5 kg), or add one back-off set.
3. Recovery audit: Sleep <7 h? Add 30–60 min and a rest day.
4. Nutrition nudge: Gain goal? +100–150 kcal/day. Fat loss? −100–150 kcal/day.

FAQs

How many days per week is Delta Fitness Authority?

Most lifters thrive on 4 days/week with one hybrid and one conditioning day. Busy schedule? Run the 3-day full-body variation and walk on off-days.

Is DFA suitable for beginners?

Yes. Begin at RPE 6–7, practice technique, and make small weekly jumps. The plan scales by adjusting sets, reps, and RPE.

What counts toward my cardio target?

Brisk walking, cycling, rowing, or intervals. Combine them to reach ~150 min moderate or 75 min vigorous weekly plus two strength sessions.

How long before I notice results?

With consistent training, sleep, and protein intake, many see changes in 6–12 weeks. Track loads, measurements, and photos to confirm progress.

Can I do DFA at home?

Yes. Swap barbell lifts for dumbbell or kettlebell variants and use bands for pulldowns/rows. Keep the same set/rep/RPE structure.

When should I deload?

Every 4–6 weeks or when fatigue markers stack up (poor sleep, nagging aches, plateaus). Cut volume ~30–40% for one week.

Brand disambiguation

“Delta Fitness Authority” can also refer to retail/branding uses in other regions. This guide is an independent educational framework and is not affiliated with any retail brand or showroom.

Conclusion & next step

Start Week 1 today, log your RPE and loads, and nudge progress weekly. At Week 4, deload and repeat with small upgrades. Want a customized DFA built around your schedule and equipment?

Book a free 15-minute consult