DC Training Guide & Workout Schedule

DC training has been very popular in the hardcore bodybuilding community for years now.

DC stands for Dog Crap Training. Dog Crap came from a joke that the founder Dante Trudel named himself on a popular bodybuilding forum.

DC Training, now globally recognized as a breakthrough workout for hard gainers, is one of the most popular training methods for individuals struggling to gain muscle mass, as well as for trainers working with such clients.

This Program is structured on a Workout A and Workout B schedule.

Frequency:

• Blast / on program training = 6 to 12 weeks
• Cruise = 10 to 14 days off
• Then repeat

Let’s dive deeper into the DC workout schedule.

DC Training Schedule with Examples

This is the basic structure for DC training:

Week 1: ABA

Week 2: BAB

In this schedule, each body part is worked 2 times every 8 days.

Here is an example:

Week 1:

• Sunday-Workout A
• Tuesday-Workout B
• Thursday- Workout A
• Fri & Sat OFF

Week 2:

• Sunday-Workout B
• Tuesday-Workout A
• Thursday- Workout B
• Fri & Sat OFF

Repeat

Work Out Explained:

This workout routine involves 3 very important factors to work properly.

Intensity, Deep Stretching, and Rest-Pause Sets.

What is a Rest-Pause Set?

Keeping the same weight throughout the rest-pause sets begins this way:

• Subset 1: Start with a weight you can lift for 8 to 10 reps. After completing the set, rack the weight and take approximately 15 deep breaths.
• Subset 2: Begin again and continue until failure, aiming for 3 to 4 reps. Rack the weight and take approximately 15 deep breaths.
• Subset 3: Start another set and continue until failure, aiming for 1 to 3 reps. Rack the weight and take approximately 15 deep breaths.

Note: If your total number of reps across all three subsets exceeds 15, increase the weight for your next session.

Deep Stretching Explained:

Here is an example of chest stretch:

Lie flat on a bench and use dumbbells that you can handle. This exercise is not about repetitions, so you’ll need to experiment to find the right weight for you.

If it’s 25 lbs, start with 25 lbs and adjust as needed. Assume the dumbbell fly position, arms outstretched, shoulder blades pulled together, chest out, and hold.

You should feel a deep stretch. THIS SHOULD BE VERY UNCOMFORTABLE; IF IT’S NOT, YOU’RE NOT DOING IT RIGHT.

Use a stopwatch or timer. Hold for at least 60 seconds. If you can’t hold for 60 seconds, lower the weight. 

STRETCHING IS CRUCIAL!

For each body part, you will pick 3 exercises and rotate them out each round.

Examples of exercises for each body part:

Chest:

• Incline smith
• Decline smith
• Hammer strength press
• Incline barbell
• Decline barbell
• Incline dumbbell press
• Flat dumbbell press
• Decline dumbbell press

Shoulders:

• Smith Military Press
• Hammer strength military press
• Barbell press to front
• Shoulder press
• Dumbbell Military press

Triceps:

• Close grip bench in smith
• Reverse grip bench in smith
• Skull crushers
• Dips (in upright position)
• Lying dumbbell extensions

Back Width:

• Rack chins to front
• Reverse grip rack chins (close grip)
• Assisted pullups
• Hammer strength “pulldown” machines
• Pull downs to front
• Pull ups (weighted if possible)

Back Thickness:

• Deadlift
• Rack Pulls
• T-bar rows
• Smith rows
• Dumbbell T-bar rows Supported by bench

Biceps:

• Barbell curls
• Alternate dumbbell curls
• Barbell preacher curls
• Hammer strength machine curls
• Cable curls
• Incline Dumbbell Curls
• EZ Bar Drag Curls

Forearms:

• Hammer curls (alternated)
• Pinwheel curls (alternated)
• Reverse grip one arm cable curls

Calves:

• Calves on a leg press
• Standing calf raises
• Calf raise on hack squat
• Seated calf raises

Hamstrings:

• Seated leg curls
• Standing leg curls
• Lying leg curls
• Stiff leg deadlift
• Sumo presses

Quads:

• Squats
• Smith squats
• Hack squat
• Leg press

Here are some videos that will help you learn more about DC training:

Introduction to DC Training