A MOUNTAIN OF CRAPP
SAMPLE DC + MD TRAINING PLAN
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TO WATCH THE
INSTRUCTION
VIDEO!
BASE SESSIONS
Base Session A1
Base Session B1
1.
Low to high cable flye: x8-12, x15+ reps
1.
Seated calf raise: 1 RP set
2.
Reverse band incline bench: 1 RP set
2.
Unilateral hamstring curl: x8-12, x15+
3.
Hammer shoulder press: 1 RP set
3.
Wide grip RDL: x5-8, x10-12
4.
Stretch pecs & delts
4.
Stretch hamstrings
5.
Straight-arm pushdown: x15+ reps
5.
Leg press: 1 RP set
6.
Wide-grip pulldown: 1 RP set
6.
Hack squat: 20+ rep widowmaker
7.
T-bar row: x5-8, x10-12
7.
Stretch quads
8.
Stretch lats
8.
Adductor & abductor machine: 2x15 reps each
BASE SESSIONS
Base Session A2
Base Session B2
1.
Svend press: x8-12, x15-20 reps
1.
Standing calf raise: 1 RP set
2.
Close-grip flat pin press: 1 RP set
2.
Lying hamstring curl: x8-12, x15-20
3.
Standing overhead press: 1 RP set
3.
GHR: 5xAMRAP
4.
Stretch pecs & delts
4.
Stretch hamstrings
5.
Dumbbell pullover: x15-20 reps
5.
Safety bar pause squat: x5-8, x10-12
6.
Rack chin: 1 RP set
6.
Hack squat: 20+ rep widowmaker
7.
Barbell row: x5-8, x10-12
7.
Stretch quads
8.
Stretch lats
8.
Adductor & abductor machine: 2x15 reps each
PUMP SESSIONS
Delts/Abs
Arms
1.
Single-arm pushdown: x20, x15, x12, x10
1.
Lateral Raise: 2 run-the rack drop sets
2.
Weighted Triceps Dip: 5 AMRAP sets
2.
Rear Delt Swing: x6-8, x12-15
3.
Superset 3 rounds:
3.
Any Overhead Press: x10-12, 28
1.
Barbell Curl: x8-12 reps
4.
Shotgun to the Dick!
2.
Skullcrusher: x8-12 reps
5.
Vacuum Holds: 3 max time holds
6.
Superset:
4.
Alternating Hammer Curl 2x20
5.
BFR Bicep/Tricep Superset: x30, x30, x15, x15
(choose any movements)
1.
Vacuum hold max time
2.
Ab mat crunch xAMRAP
WEEKLY SCHEDULE
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
BASE A1
BASE B1
DELTS
OFF
BASE A2
ARMS
OFF
BASE B2
DELTS
OFF
BASE A1
BASE B1
ARMS
OFF
BASE A2
BASE B2
DELTS
OFF
BASE A1
ARMS
OFF
BASE B1
DELTS
OFF
BASE A2
BASE B2
ARMS
OFF
REPEAT MONTHLY