DC - DR
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 6–9 reps |
| 1 | 9–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 4–8 reps |
| 1 | 20–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 6–9 reps |
| 1 | 9–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 4–8 reps |
| 1 | 20–30 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, DC - DR is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
DC - DR is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DC - DR is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
