Program Description
DC Training
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 24, 2025 10:25
- Last EditedJun 18, 2025 09:36
Summary
Embark on an 8-week journey with the DC - DR program, designed for those ready to elevate their strength and physique. Committing to 6 days a week, this program incorporates a diverse range of machine, barbell, and dumbbell exercises targeting all major muscle groups. Each session is meticulously crafted to push your limits with specific rep ranges and intensity levels, ensuring progressive overload and optimal results. Get ready to build muscle, enhance endurance, and transform your training routine!
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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
-
-