What are the basic principles of DC? Heavy progressive weights. Lower workout volume but higher workout frequency. Multirep rest-pause training. Extreme stretching. Carb cutoffs later in the day. Morning cardio. Higher protein intake. Blasting and cruising phases.

Dante is a big fan of using compound pressing exercises to build up the triceps. Some of his favorites are close grip bench presses, reverse grip bench presses and dips. These compound triceps exercises can be performed with free weights or machines (smith machine, hammer strength etc).

For the entire set, you should be performing anywhere from 10 to 25 total repetitions. The breakout for the set could look something like this: 9 reps, then 4 reps, then 2 reps. For most exercises, I preferred the higher repetition range, between 13-18 reps.

Most DC trainees start out using a modified upper / lower split where they train their upper body on one day and their lower body on another day. Dante Trudel calls this the “2-way split” because you are training your entire body over 2 separate training days.

In short, DC training is a hypertrophy-oriented weightlifting approach created by Dante Trudel. This workout style utilizes high intensity, low volume, and high frequency training principles. DC is not recommended for beginners or even most intermediates.

DC Training utilizes an upper body / lower body split performed 3 days per week. What is this? You are going to train your entire upper body (minus your biceps and forearms) on the upper body day, and your entire lower body (plus your biceps and forearms) on the lower body day.