There is not a typical “training week” in DC training as about growth over a longer period of time. Think long term when partaking in DC training because training days will cross over into other weeks. Each body part will typically be hit every 9 days. Traditional splits with each bodypart exercised once per week allows for 52 times a year a muscle will have the opportunity to grow. DC training allows 75-92 opportunities per year for growth. A typical “week” is as follows:
Monday = Push (Chest, Shoulders, Triceps) A
Tuesday = Pull (Back, Biceps, Forearms) A
Wednesday = Rest
Thursday = Legs (Quads,Hams,Calves) A
Friday = Push (Chest,Shoulders,Triceps) B
Saturday = Rest
Sunday = Rest
Monday = Pull B
Tuesday = Legs B
Wednesday = Rest
Thursday = Push
Friday = Pull A
Technically in a “week” your going to do certain muscle groups twice a week, every 3rd week. When doing this program it is important to remember of the long term goal and progression over time which will equate to growth.
Push Day
Smith Incline Press 1 Rest-Pause Set 11-15 Reps
Pec Dec 1 working set off 20 reps
Seated Smith Press 1 Rest-Pause Set 11-15 Reps
Seated Lateral Raise Machine 1 Set of 10 full reps, 20 partial reps, 30 second static hold
Close Grip Smith Machine Press 1 Rest-Pause 15-20 Reps
Hammer Strength Dip Machine 1 Rest Pause of 25-30 Reps
Do Extreme Stretches for each body part 30-60 seconds after each body part is completed
Pull Day
Lat Pulldown 1 Rest-Pause 18-20 rep
Deadlifts 1 set of 6-8 reps, 1 set of 10-12 reps - Drop weight after first set to accomplish 10-12 reps
Machine Preacher Curls 1 Rest-Pause 18-20 reps
Barbell Curl 1 set of 20 reps
Dumbbell Hammer Curl 2 sets x 12-15 reps
Extreme Fascia Stretching after each body part
Leg Day
Lying Leg Curl 1 Rest-Pause x 25-30 reps
Squats 1 set of 12-15 reps, 1 set of 8-10 reps, 1 set of 20 reps
Leg Press 1 set of 20 reps
Extreme Stretch