Unleash your potential with the DC program, a comprehensive 18-week training plan designed for dedicated lifters ready to push their limits. With a rigorous 7-day weekly schedule, you'll engage in a variety of machine and free weight exercises targeting all major muscle groups, ensuring balanced development and strength gains. Each session incorporates Rest Pause techniques to maximize intensity and muscle fatigue, while warm-up sets prepare you for optimal performance. Gear up for a transformative journey that will elevate your fitness game and sculpt your physique!

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Week 18

Chest Press (Machine)

Shoulder Press (Machine)

Overhead Tricep Extension (Cable)

Lat Pulldown (Neutral Grip)

T-Bar Row

Hammer Curl (Dumbbell)

Bicep Curl (Machine)

Calf Raise (Leg Press)

Lying Leg Curl

Leg Press

Chest Fly (Machine)

Upright Row (Barbell)

Tricep Extension (Cable)

Chin-Up (Weighted)

Chest Supported Row (Machine)

Reverse Curl (Barbell)

Bicep Curl (Barbell)

Hyperextension

Dip (Weighted)

Hip Adductor (Machine)

Rear Delt Fly (Machine)

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