Program Description
DC Training
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 24, 2025 10:25
- Last EditedApr 28, 2025 08:22
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
RP Incline Hammer Strength Press
1
11-15 reps
-
2
RP SportsArt Triceps Extension
1
11-20 reps
-
3
RP Military Press
1
11-20 reps
-
4
RP Ricky Pulldown
1
11-15 reps
-
5
Good Morning
1
1
6-9 reps
9-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
RP Incline Hammer Strength Press
1
11-15 reps
-
2
RP SportsArt Triceps Extension
1
11-20 reps
-
3
RP Military Press
1
11-20 reps
-
4
RP Ricky Pulldown
1
11-15 reps
-
5
Good Morning
1
1
6-9 reps
9-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
RP Incline Hammer Strength Press
1
11-15 reps
-
2
RP SportsArt Triceps Extension
1
11-20 reps
-
3
RP Military Press
1
11-20 reps
-
4
RP Ricky Pulldown
1
11-15 reps
-
5
Good Morning
1
1
6-9 reps
9-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
RP Incline Hammer Strength Press
1
11-15 reps
-
2
RP SportsArt Triceps Extension
1
11-20 reps
-
3
RP Military Press
1
11-20 reps
-
4
RP Ricky Pulldown
1
11-15 reps
-
5
Good Morning
1
1
6-9 reps
9-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
RP Incline Hammer Strength Press
1
11-15 reps
-
2
RP SportsArt Triceps Extension
1
11-20 reps
-
3
RP Military Press
1
11-20 reps
-
4
RP Ricky Pulldown
1
11-15 reps
-
5
Good Morning
1
1
6-9 reps
9-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
RP Incline Hammer Strength Press
1
11-15 reps
-
2
RP SportsArt Triceps Extension
1
11-20 reps
-
3
RP Military Press
1
11-20 reps
-
4
RP Ricky Pulldown
1
11-15 reps
-
5
Good Morning
1
1
6-9 reps
9-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
RP Incline Hammer Strength Press
1
11-15 reps
-
2
RP SportsArt Triceps Extension
1
11-20 reps
-
3
RP Military Press
1
11-20 reps
-
4
RP Ricky Pulldown
1
11-15 reps
-
5
Good Morning
1
1
6-9 reps
9-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
RP Incline Hammer Strength Press
1
11-15 reps
-
2
RP SportsArt Triceps Extension
1
11-20 reps
-
3
RP Military Press
1
11-20 reps
-
4
RP Ricky Pulldown
1
11-15 reps
-
5
Good Morning
1
1
6-9 reps
9-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RP DB Drag Curl
1
11-20 reps
-
2
Reverse Cable Curl
1
10-20 reps
-
3
Calf Raise (Leg Press)
1
10-12 reps
-
4
RP Lying Leg Curl (Prime)
1
15-30 reps
-
5
Pendulum Squat
1
1
4-8 reps
20-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RP DB Drag Curl
1
11-20 reps
-
2
Reverse Cable Curl
1
10-20 reps
-
3
Calf Raise (Leg Press)
1
10-12 reps
-
4
RP Lying Leg Curl (Prime)
1
15-30 reps
-
5
Pendulum Squat
1
1
4-8 reps
20-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RP DB Drag Curl
1
11-20 reps
-
2
Reverse Cable Curl
1
10-20 reps
-
3
Calf Raise (Leg Press)
1
10-12 reps
-
4
RP Lying Leg Curl (Prime)
1
15-30 reps
-
5
Pendulum Squat
1
1
4-8 reps
20-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RP DB Drag Curl
1
11-20 reps
-
2
Reverse Cable Curl
1
10-20 reps
-
3
Calf Raise (Leg Press)
1
10-12 reps
-
4
RP Lying Leg Curl (Prime)
1
15-30 reps
-
5
Pendulum Squat
1
1
4-8 reps
20-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RP DB Drag Curl
1
11-20 reps
-
2
Reverse Cable Curl
1
10-20 reps
-
3
Calf Raise (Leg Press)
1
10-12 reps
-
4
RP Lying Leg Curl (Prime)
1
15-30 reps
-
5
Pendulum Squat
1
1
4-8 reps
20-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RP DB Drag Curl
1
11-20 reps
-
2
Reverse Cable Curl
1
10-20 reps
-
3
Calf Raise (Leg Press)
1
10-12 reps
-
4
RP Lying Leg Curl (Prime)
1
15-30 reps
-
5
Pendulum Squat
1
1
4-8 reps
20-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RP DB Drag Curl
1
11-20 reps
-
2
Reverse Cable Curl
1
10-20 reps
-
3
Calf Raise (Leg Press)
1
10-12 reps
-
4
RP Lying Leg Curl (Prime)
1
15-30 reps
-
5
Pendulum Squat
1
1
4-8 reps
20-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
RP DB Drag Curl
1
11-20 reps
-
2
Reverse Cable Curl
1
10-20 reps
-
3
Calf Raise (Leg Press)
1
10-12 reps
-
4
RP Lying Leg Curl (Prime)
1
15-30 reps
-
5
Pendulum Squat
1
1
4-8 reps
20-25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RP Flat Hammer Chest Press
1
11-15 reps
-
2
RP Hammer Strength Lateral Raise - Single Arm
1
11-15 reps
-
3
RP Overhead Triceps Extension
1
15-30 reps
-
4
RP Lat Pulldowns
1
11-15 reps
-
5
Rack Deadlifts
1
1
6-9 reps
9-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RP Flat Hammer Chest Press
1
11-15 reps
-
2
RP Hammer Strength Lateral Raise - Single Arm
1
11-15 reps
-
3
RP Overhead Triceps Extension
1
15-30 reps
-
4
RP Lat Pulldowns
1
11-15 reps
-
5
Rack Deadlifts
1
1
6-9 reps
9-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RP Flat Hammer Chest Press
1
11-15 reps
-
2
RP Hammer Strength Lateral Raise - Single Arm
1
11-15 reps
-
3
RP Overhead Triceps Extension
1
15-30 reps
-
4
RP Lat Pulldowns
1
11-15 reps
-
5
Rack Deadlifts
1
1
6-9 reps
9-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RP Flat Hammer Chest Press
1
11-15 reps
-
2
RP Hammer Strength Lateral Raise - Single Arm
1
11-15 reps
-
3
RP Overhead Triceps Extension
1
15-30 reps
-
4
RP Lat Pulldowns
1
11-15 reps
-
5
Rack Deadlifts
1
1
6-9 reps
9-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RP Flat Hammer Chest Press
1
11-15 reps
-
2
RP Hammer Strength Lateral Raise - Single Arm
1
11-15 reps
-
3
RP Overhead Triceps Extension
1
15-30 reps
-
4
RP Lat Pulldowns
1
11-15 reps
-
5
Rack Deadlifts
1
1
6-9 reps
9-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RP Flat Hammer Chest Press
1
11-15 reps
-
2
RP Hammer Strength Lateral Raise - Single Arm
1
11-15 reps
-
3
RP Overhead Triceps Extension
1
15-30 reps
-
4
RP Lat Pulldowns
1
11-15 reps
-
5
Rack Deadlifts
1
1
6-9 reps
9-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RP Flat Hammer Chest Press
1
11-15 reps
-
2
RP Hammer Strength Lateral Raise - Single Arm
1
11-15 reps
-
3
RP Overhead Triceps Extension
1
15-30 reps
-
4
RP Lat Pulldowns
1
11-15 reps
-
5
Rack Deadlifts
1
1
6-9 reps
9-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RP Flat Hammer Chest Press
1
11-15 reps
-
2
RP Hammer Strength Lateral Raise - Single Arm
1
11-15 reps
-
3
RP Overhead Triceps Extension
1
15-30 reps
-
4
RP Lat Pulldowns
1
11-15 reps
-
5
Rack Deadlifts
1
1
6-9 reps
9-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
RP Seated Dumbbell Curl
1
11-20 reps
-
2
RP Barbell Wrist Curls
1
10-20 reps
-
3
Donkey Machine Calf Raise
1
10-12 reps
-
4
Sumo Leg Press
1
15-25 reps
-
5
Prime Leg Extension
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
RP Seated Dumbbell Curl
1
11-20 reps
-
2
RP Barbell Wrist Curls
1
10-20 reps
-
3
Donkey Machine Calf Raise
1
10-12 reps
-
4
Sumo Leg Press
1
15-25 reps
-
5
Prime Leg Extension
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
RP Seated Dumbbell Curl
1
11-20 reps
-
2
RP Barbell Wrist Curls
1
10-20 reps
-
3
Donkey Machine Calf Raise
1
10-12 reps
-
4
Sumo Leg Press
1
15-25 reps
-
5
Prime Leg Extension
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
RP Seated Dumbbell Curl
1
11-20 reps
-
2
RP Barbell Wrist Curls
1
10-20 reps
-
3
Donkey Machine Calf Raise
1
10-12 reps
-
4
Sumo Leg Press
1
15-25 reps
-
5
Prime Leg Extension
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
RP Seated Dumbbell Curl
1
11-20 reps
-
2
RP Barbell Wrist Curls
1
10-20 reps
-
3
Donkey Machine Calf Raise
1
10-12 reps
-
4
Sumo Leg Press
1
15-25 reps
-
5
Prime Leg Extension
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
RP Seated Dumbbell Curl
1
11-20 reps
-
2
RP Barbell Wrist Curls
1
10-20 reps
-
3
Donkey Machine Calf Raise
1
10-12 reps
-
4
Sumo Leg Press
1
15-25 reps
-
5
Prime Leg Extension
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
RP Seated Dumbbell Curl
1
11-20 reps
-
2
RP Barbell Wrist Curls
1
10-20 reps
-
3
Donkey Machine Calf Raise
1
10-12 reps
-
4
Sumo Leg Press
1
15-25 reps
-
5
Prime Leg Extension
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
RP Seated Dumbbell Curl
1
11-20 reps
-
2
RP Barbell Wrist Curls
1
10-20 reps
-
3
Donkey Machine Calf Raise
1
10-12 reps
-
4
Sumo Leg Press
1
15-25 reps
-
5
Prime Leg Extension
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RP Nautilus Chain Fed Decline Press
1
11-15 reps
-
2
RP Hammer Strength Shoulder Press - Plate Loaded
1
11-15 reps
-
3
RP Machine Dips
1
11-20 reps
-
4
RP HS Underhand Pulldowns
1
11-15 reps
-
5
T-Bar Rows
1
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RP Nautilus Chain Fed Decline Press
1
11-15 reps
-
2
RP Hammer Strength Shoulder Press - Plate Loaded
1
11-15 reps
-
3
RP Machine Dips
1
11-20 reps
-
4
RP HS Underhand Pulldowns
1
11-15 reps
-
5
T-Bar Rows
1
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RP Nautilus Chain Fed Decline Press
1
11-15 reps
-
2
RP Hammer Strength Shoulder Press - Plate Loaded
1
11-15 reps
-
3
RP Machine Dips
1
11-20 reps
-
4
RP HS Underhand Pulldowns
1
11-15 reps
-
5
T-Bar Rows
1
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RP Nautilus Chain Fed Decline Press
1
11-15 reps
-
2
RP Hammer Strength Shoulder Press - Plate Loaded
1
11-15 reps
-
3
RP Machine Dips
1
11-20 reps
-
4
RP HS Underhand Pulldowns
1
11-15 reps
-
5
T-Bar Rows
1
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RP Nautilus Chain Fed Decline Press
1
11-15 reps
-
2
RP Hammer Strength Shoulder Press - Plate Loaded
1
11-15 reps
-
3
RP Machine Dips
1
11-20 reps
-
4
RP HS Underhand Pulldowns
1
11-15 reps
-
5
T-Bar Rows
1
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RP Nautilus Chain Fed Decline Press
1
11-15 reps
-
2
RP Hammer Strength Shoulder Press - Plate Loaded
1
11-15 reps
-
3
RP Machine Dips
1
11-20 reps
-
4
RP HS Underhand Pulldowns
1
11-15 reps
-
5
T-Bar Rows
1
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RP Nautilus Chain Fed Decline Press
1
11-15 reps
-
2
RP Hammer Strength Shoulder Press - Plate Loaded
1
11-15 reps
-
3
RP Machine Dips
1
11-20 reps
-
4
RP HS Underhand Pulldowns
1
11-15 reps
-
5
T-Bar Rows
1
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RP Nautilus Chain Fed Decline Press
1
11-15 reps
-
2
RP Hammer Strength Shoulder Press - Plate Loaded
1
11-15 reps
-
3
RP Machine Dips
1
11-20 reps
-
4
RP HS Underhand Pulldowns
1
11-15 reps
-
5
T-Bar Rows
1
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
RP Machine Curls
1
11-20 reps
-
2
RP Hammer Curls
1
10-20 reps
-
3
Seated Calf Raise
1
10-12 reps
-
4
RP Seated Hamstring Curls
1
15-30 reps
-
5
Leg Press
1
1
4-8 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
RP Machine Curls
1
11-20 reps
-
2
RP Hammer Curls
1
10-20 reps
-
3
Seated Calf Raise
1
10-12 reps
-
4
RP Seated Hamstring Curls
1
15-30 reps
-
5
Leg Press
1
1
4-8 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
RP Machine Curls
1
11-20 reps
-
2
RP Hammer Curls
1
10-20 reps
-
3
Seated Calf Raise
1
10-12 reps
-
4
RP Seated Hamstring Curls
1
15-30 reps
-
5
Leg Press
1
1
4-8 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
RP Machine Curls
1
11-20 reps
-
2
RP Hammer Curls
1
10-20 reps
-
3
Seated Calf Raise
1
10-12 reps
-
4
RP Seated Hamstring Curls
1
15-30 reps
-
5
Leg Press
1
1
4-8 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
RP Machine Curls
1
11-20 reps
-
2
RP Hammer Curls
1
10-20 reps
-
3
Seated Calf Raise
1
10-12 reps
-
4
RP Seated Hamstring Curls
1
15-30 reps
-
5
Leg Press
1
1
4-8 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
RP Machine Curls
1
11-20 reps
-
2
RP Hammer Curls
1
10-20 reps
-
3
Seated Calf Raise
1
10-12 reps
-
4
RP Seated Hamstring Curls
1
15-30 reps
-
5
Leg Press
1
1
4-8 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
RP Machine Curls
1
11-20 reps
-
2
RP Hammer Curls
1
10-20 reps
-
3
Seated Calf Raise
1
10-12 reps
-
4
RP Seated Hamstring Curls
1
15-30 reps
-
5
Leg Press
1
1
4-8 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
RP Machine Curls
1
11-20 reps
-
2
RP Hammer Curls
1
10-20 reps
-
3
Seated Calf Raise
1
10-12 reps
-
4
RP Seated Hamstring Curls
1
15-30 reps
-
5
Leg Press
1
1
4-8 reps
20-30 reps
-
-
Week 1
1 / 8 Weeks
Day 1
1
RP Incline Hammer Strength Press1 Set
11-15 Reps
-
2
RP SportsArt Triceps Extension1 Set
11-20 Reps
-
3
RP Military Press1 Set
11-20 Reps
-
4
RP Ricky Pulldown1 Set
11-15 Reps
-
5
Good Morning1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
Day 2
1
RP DB Drag Curl1 Set
11-20 Reps
-
2
Reverse Cable Curl1 Set
10-20 Reps
-
3
Calf Raise (Leg Press)1 Set
10-12 Reps
-
4
RP Lying Leg Curl (Prime)1 Set
15-30 Reps
-
5
Pendulum Squat1 Set
1 Set
4-8 Reps
20-25 Reps
-
-
Day 3
1
RP Flat Hammer Chest Press1 Set
11-15 Reps
-
2
RP Hammer Strength Lateral Raise - Single Arm1 Set
11-15 Reps
-
3
RP Overhead Triceps Extension1 Set
15-30 Reps
-
4
RP Lat Pulldowns1 Set
11-15 Reps
-
5
Rack Deadlifts1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
Day 4
1
RP Seated Dumbbell Curl1 Set
11-20 Reps
-
2
RP Barbell Wrist Curls1 Set
10-20 Reps
-
3
Donkey Machine Calf Raise1 Set
10-12 Reps
-
4
Sumo Leg Press1 Set
15-25 Reps
-
5
Prime Leg Extension2 Sets
20-30 Reps
-
Day 5
1
RP Nautilus Chain Fed Decline Press1 Set
11-15 Reps
-
2
RP Hammer Strength Shoulder Press - Plate Loaded1 Set
11-15 Reps
-
3
RP Machine Dips1 Set
11-20 Reps
-
4
RP HS Underhand Pulldowns1 Set
11-15 Reps
-
5
T-Bar Rows1 Set
10-12 Reps
-
Day 6
1
RP Machine Curls1 Set
11-20 Reps
-
2
RP Hammer Curls1 Set
10-20 Reps
-
3
Seated Calf Raise1 Set
10-12 Reps
-
4
RP Seated Hamstring Curls1 Set
15-30 Reps
-
5
Leg Press1 Set
1 Set
4-8 Reps
20-30 Reps
-
-