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

DC-inspired

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Seated Row (Cable)

Incline Chest Press (Machine)

Underhand Lat Pulldown

Lateral Raise (Cable)

Back

Hack Squat

Lying Leg Curl

Leg Extension

Landmine Single Leg Deadlift

Standing Calf Raise

Legs.1

Chest Press (Machine)

Chest Supported Row (Machine)

Lat Pulldown

Upright Row (Barbell)

Chest

Leg Press

Seated Calf Raise

Legs.2

Pec Deck (Machine)

Leg Curl

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