IntermediateFree

DC-inspired (1)

DC-inspired workouts—intense, efficient. You get out what you put in

Michael· Mar 2026

1athletes running this program

Free on iOS & Android

Overview

Length

6 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

40 min

This program follows a Doggcrapp-style upper/lower split built around rest-pause training and strict logbook progression. Training alternates Upper and Lower sessions with a rest day to manage fatigue while allowing frequent, high-quality exposure to each movement pattern. Upper sessions rotate exercise selection to bias chest or back emphasis, while lower sessions alternate squat- and press-dominant leg work. Each exercise is performed as one all-out rest-pause set, logged in Boostcamp as a single set with a defined maximum rep cap. That “one set” represents three mini-sets separated by short breathing breaks. Progression is simple and intentional: the goal is to beat the previous total reps or load while staying within the rep cap. Once the maximum reps are exceeded, weight is increased at the next exposure. The purpose of the program is to drive hypertrophy and strength through low volume, very high intensity, using planned exercise rotation to sustain progression and joint health over a 6-week cycle. Every session is brief, demanding, and outcome-focused—progress is earned in the logbook

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

13.9%

Biceps

10.9%

Triceps

9.9%

Upper Back

9.9%

Glutes

9.9%

Front Delts

7.9%

Lats

7.9%

Quadriceps

7.9%

Chest

5.9%

Middle Delts

Calves

Forearms

Lower Back

Abs

Rear Delts

Abductors

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	1	18+ reps	@10
2	Chest Supported Row (Machine)	1	18+ reps	@10
3	Pec Deck (Machine)	1	22+ reps	@10
4	Lat Pulldown	1	22+ reps	@10
5	Upright Row (Barbell)	1	25+ reps	@10

#	Exercise	Sets	Reps	Load
1	Hack Squat	1	30+ reps	@10
2	Lying Leg Curl	1	25+ reps	@10
3	Leg Extension	1	30+ reps	@10
4	Landmine Single Leg Deadlift	2	20+ reps	@10
5	Standing Calf Raise	1	25+ reps	@10
Superset
6A	Bicep Curl (Cable)	2	25+ reps	@10
6B	Tricep Pushdown (Cable)	2	25+ reps	@10

#	Exercise	Sets	Reps	Load
1	Seated Row (Cable)	1	18+ reps	@10
2	Incline Chest Press (Machine)	1	18+ reps	@10
3	Underhand Lat Pulldown	1	22+ reps	@10
4	Lateral Raise (Cable)	1	25+ reps	@10
Superset
5A	Bicep Curl (EZ Bar)	1	25+ reps	@10
5B	Skull Crusher (Dumbbell)	1	25+ reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Press	1	25+ reps	@10
2	Leg Extension	1	30+ reps	@10
3	Leg Curl	1	22+ reps	@10
4	Landmine Single Leg Deadlift	1	20+ reps	@10
5	Seated Calf Raise	1	25+ reps	@10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, DC-inspired (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 40 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-inspired (1) is structured around 4 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

DC-inspired (1) 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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