DC training

The DC Training Method – Advanced Routine For Size and Strength


DC training programs

Now that we know what DC training is all about, let’s take a look at some typical examples of programs. With DC training, users will train 3 days per week, where there are actually two separate workouts. This means that each workout will be performed three separate times every two weeks:

  • Tuesday – Workout #1
  • Thursday – Workout #2
  • Saturday – Workout #1
  • Tuesday – Workout #2
  • Thursday – Workout #1
  • Saturday  – Workout #2

For each body part, users are required to choose ONE exercise. With DC training, it’s recommended you choose your 3 favorite exercises for each of your body parts, so you can then cycle them over the next few weeks. So, for your chest exercises, you may choose: flat bench barbell press, incline dumbbell press, and hammer chest press, where you’d then rotate them over each workout. So for example:

Workout #1:

  • Chest – Flat bench barbell press/ hammer chest press/ incline dumbbell press.
  • Shoulders – Standing military press/ seated dumbbell press/ lateral raises.
  • Triceps – Triceps dips/ skull crushers/ close grip barbell bench press.
  • For back width – Chins/ Wide grip pull-ups/ close grip pulldowns.
  • Back Thickness – Bent over one arm dumbbell rows/Deadlift/ T-bar row

Workout #2

  • Biceps – Dumbbell alternating curl/ hammer curls/ EZ bar curls.
  • Calves – standing calf raises/ leg press machine raises/ smith machine calf raises.
  • Hamstrings – sumo deadlift/ seated leg curls/ glute raises.
  • Quads – leg press/ front squat/ hack squat.


Here is a sample week’s worth of training:

Tuesday   RP = REST PAUSE

  • Incline dumbbell press (11-15 reps RP)
  • Seated shoulder press (11-15RP)
  • EZ bar skull crushers (11-15RP)
  • Close grip pulldowns (11-15RP)
  • T-bar rows (6-9 reps) plus an additional  (9-12 reps) both for straight sets


  • Hammer curls (11-15RP)
  • Standing calf raises (10-12 reps)
  • Seated leg curls (15-30RP)
  • Hack squats (11-16 reps)


  • Incline dumbbell flyes (11-15RP)
  • Standing military press (11-15RP)
  • Close grip barbell bench press (11-15RP)
  • Wide grip pull ups (11-15RP)
  • Bent over one arm dumbbell rows (10-12 reps straight set)

Cardio is another important element of DC training, and it should be performed on your days off from training in order to maximize your results. For best results, follow 3 – 4 low intensity cardio sessions per week, preferably performed on an empty stomach, as your body will use fat as an energy source, as opposed to glycogen which it would ordinarily extract from the food you’d recently consumed.

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