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DC Training

by Firas M.

Program Description

Building muscle and strength

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 10, 2025 11:05
  • Last Edited
    Nov 11, 2025 12:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Biceps
12.5%
Lats
9.6%
Front Delts
8.6%
Middle Delts
8.6%
Upper Back
8.1%
Hamstrings
7.4%
Chest
6%
Quadriceps
5.8%
Forearms
5.6%
Glutes
4.7%
Lower Back
3.5%
Neck
1.7%
Abs
1.4%
Rear Delts
0.5%
Calves
0.4%
Adductors
0.3%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
11-15 reps
-
2
Seated Military Press (Smith Machine)
3
11-20 reps
-
3
JM Press (Smith Machine)
3
11-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
11-15 reps
-
5
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
11-15 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-30 reps
-
3
Neck Curl
2
10-20 reps
-
4
Good Morning
3
15-30 reps
-
5
Leg Extension
1
1
6-12 reps
20-25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
11-15 reps
-
2
Lateral Raise (Machine)
3
11-20 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
15-30 reps
-
4
Wide Grip Lat Pulldown
3
11-15 reps
-
5
T-Bar Row
1
1
6-12 reps
10-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
11-15 reps
-
2
Seated Military Press (Smith Machine)
3
11-20 reps
-
3
JM Press (Smith Machine)
3
11-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
11-15 reps
-
5
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
11-15 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-30 reps
-
3
Neck Curl
2
10-20 reps
-
4
Good Morning
3
15-30 reps
-
5
Leg Extension
1
1
6-12 reps
20-25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
11-15 reps
-
2
Lateral Raise (Machine)
3
11-20 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
15-30 reps
-
4
Wide Grip Lat Pulldown
3
11-15 reps
-
5
T-Bar Row
1
1
6-12 reps
10-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
11-15 reps
-
2
Seated Military Press (Smith Machine)
3
11-20 reps
-
3
JM Press (Smith Machine)
3
11-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
11-15 reps
-
5
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
11-15 reps
-
2
Reverse Curl (Barbell)
3
10-30 reps
-
3
Rear Delt Using Pull downs Cable
3
10-20 reps
-
4
Lying Leg Curl
3
15-30 reps
-
5
Leg Press (45 Degrees)
1
1
6-12 reps
20-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
11-15 reps
-
2
Shoulder Press (Machine)
3
11-20 reps
-
3
Reverse Grip Bench Press
3
15-30 reps
-
4
Underhand Lat Pulldown
3
11-15 reps
-
5
Bent Over Row (Barbell)
1
1
6-8 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
11-15 reps
-
2
Hammer Curl (Dumbbell)
1
10-30 reps
-
3
Calf Raise (Leg Press)
1
10-20 reps
-
4
Glute-Ham Raise
3
15-30 reps
-
5
Squat (Barbell)
1
1
6-8 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
11-15 reps
-
2
Reverse Curl (Barbell)
3
10-30 reps
-
3
Rear Delt Using Pull downs Cable
3
10-20 reps
-
4
Lying Leg Curl
3
15-30 reps
-
5
Leg Press (45 Degrees)
1
1
6-12 reps
20-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
11-15 reps
-
2
Shoulder Press (Machine)
3
11-20 reps
-
3
Reverse Grip Bench Press
3
15-30 reps
-
4
Underhand Lat Pulldown
3
11-15 reps
-
5
Bent Over Row (Barbell)
1
1
6-8 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
11-15 reps
-
2
Hammer Curl (Dumbbell)
1
10-30 reps
-
3
Calf Raise (Leg Press)
1
10-20 reps
-
4
Glute-Ham Raise
3
15-30 reps
-
5
Squat (Barbell)
1
1
6-8 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
11-15 reps
-
2
Reverse Curl (Barbell)
3
10-30 reps
-
3
Rear Delt Using Pull downs Cable
3
10-20 reps
-
4
Lying Leg Curl
3
15-30 reps
-
5
Leg Press (45 Degrees)
1
1
6-12 reps
20-25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
11-15 reps
-
2
Seated Military Press (Smith Machine)
3
11-20 reps
-
3
JM Press (Smith Machine)
3
11-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
11-15 reps
-
5
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
11-15 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-30 reps
-
3
Neck Curl
2
10-20 reps
-
4
Good Morning
3
15-30 reps
-
5
Leg Extension
1
1
6-12 reps
20-25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
11-15 reps
-
2
Lateral Raise (Machine)
3
11-20 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
15-30 reps
-
4
Wide Grip Lat Pulldown
3
11-15 reps
-
5
T-Bar Row
1
1
6-12 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
11-15 reps
-
2
Seated Military Press (Smith Machine)
3
11-20 reps
-
3
JM Press (Smith Machine)
3
11-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
11-15 reps
-
5
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
11-15 reps
-
2
Reverse Wrist Curl (Barbell)
3
10-30 reps
-
3
Neck Curl
2
10-20 reps
-
4
Good Morning
3
15-30 reps
-
5
Leg Extension
1
1
6-12 reps
20-25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
11-15 reps
-
2
Lateral Raise (Machine)
3
11-20 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
15-30 reps
-
4
Wide Grip Lat Pulldown
3
11-15 reps
-
5
T-Bar Row
1
1
6-12 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
11-15 reps
-
2
Seated Military Press (Smith Machine)
3
11-20 reps
-
3
JM Press (Smith Machine)
3
11-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
11-15 reps
-
5
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
Week 1
1 / 7 Weeks
Day 1
1
Dip (Assisted)
1 Set
1 Set
1 Set
11-15 Reps
11-15 Reps
11-15 Reps
-
-
-
2
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
11-20 Reps
11-20 Reps
11-20 Reps
-
-
-
3
JM Press (Smith Machine)
1 Set
1 Set
1 Set
11-15 Reps
11-15 Reps
11-15 Reps
-
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
11-15 Reps
11-15 Reps
11-15 Reps
-
-
-
5
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
Day 2
1
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
11-15 Reps
11-15 Reps
11-15 Reps
-
-
-
2
Reverse Curl (Barbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
-
-
-
3
Rear Delt Using Pull downs Cable
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
-
-
-
5
Leg Press (45 Degrees)
1 Set
1 Set
6-12 Reps
20-25 Reps
-
-
Day 3
1
Dip (Assisted)
1 Set
1 Set
1 Set
11-15 Reps
11-15 Reps
11-15 Reps
-
-
-
2
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
11-20 Reps
11-20 Reps
11-20 Reps
-
-
-
3
JM Press (Smith Machine)
1 Set
1 Set
1 Set
11-15 Reps
11-15 Reps
11-15 Reps
-
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
11-15 Reps
11-15 Reps
11-15 Reps
-
-
-
5
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-