DC Training (Doggcrapp)
Created by Dante Trudel and popularized through internet bodybuilding forums in the early 2000s, DC Training is built on three unconventional principles: (1) rest-pause sets as the primary intensity technique instead of multiple straight sets, (2) extreme stretching of the worked muscle for 60–90 seconds immediately after each exercise, and (3) exercise rotation to continuously present new mechanical stimuli as accommodation develops. The system produces unusually fast strength gains alongside hypertrophy in advanced athletes who have stalled on traditional volume-based programs.
Who This Is For
- Advanced bodybuilders who have run intermediate programs for 2+ years and have stalled on conventional volume-based programming
- Athletes with a strength base: Bench ≥ 1.25× BW, Squat ≥ 1.75× BW, Row ≥ 1× BW
- Not for: beginners or early intermediates — the rest-pause intensity and high frequency (every 4–5 days per muscle) creates profound fatigue that beginners cannot recover from
The Rest-Pause Set
DC uses a single rest-pause set per exercise rather than multiple straight sets:
- Load the bar for approximately 8–12 rep max
- Perform reps to volitional concentric failure
- Rack the bar / re-rack the weight
- Take 15 deep diaphragmatic breaths (approximately 20–25 seconds)
- Perform reps to failure again
- 15 breaths again
- Final set to failure
- Record total reps across all three mini-sets
At the next session: beat the total rep count. When total reps plateau for 3 consecutive sessions at the same weight, rotate to the next exercise in that muscle group's rotation.
Extreme Stretching Protocol
Immediately after each rest-pause set, perform a 60–90 second extreme stretch for the worked muscle:
| Muscle | Extreme Stretch Position |
|---|---|
| Chest | Dumbbell flye bottom position with 5–10 kg dumbbell, elbow at 90°, held for 60–90 sec |
| Lats/Back | Straight-arm lat hang from pull-up bar, bodyweight, 60–90 sec |
| Biceps | Arms behind torso, hands on bench, body forward, 60–90 sec |
| Triceps | Overhead extension bottom position with light dumbbell, held 60–90 sec |
| Quads | Sissy squat bottom position or kneeling quad stretch, 60–90 sec |
| Hamstrings | Standing RDL bottom position with light load, 60–90 sec |
| Calves | Heel off step in full dorsiflexion, 30–60 sec per calf |
Extreme stretching in DC is not passive yoga-style stretching — it is weighted or loaded stretching that applies mechanical tension to the fully elongated muscle, activating titin mechanosensing and providing stretch-mediated hypertrophic stimulus.
Weekly Structure (3 Days Per Week)
| Week | Monday | Wednesday | Friday |
|---|---|---|---|
| Odd | Workout A | Workout B | Workout A |
| Even | Workout B | Workout A | Workout B |
Each muscle group is trained every 4–5 days — more frequent than typical bodybuilding splits but less frequent than daily training, allowing DC's high-intensity rest-pause format to fully recover.
Workout A
| Body Part | Exercise | Protocol |
|---|---|---|
| Chest | Bench Press | 1 × rest-pause + 60-sec extreme stretch |
| Back (width) | Bent-over Barbell Row | 1 × rest-pause + 60-sec lat hang |
| Shoulders | Seated Dumbbell Press | 1 × rest-pause |
| Triceps | Close-grip Bench | 1 × rest-pause + overhead stretch |
| Biceps | Barbell Curl | 1 × rest-pause + stretch |
| Quads | Leg Press | 1 × rest-pause + quad stretch |
| Hamstrings | Romanian Deadlift | 2 × 8–12 straight sets |
| Calves | Standing Calf Raise | 1 × rest-pause + 30-sec extreme stretch |
Workout B
| Body Part | Exercise | Protocol |
|---|---|---|
| Chest | Incline Dumbbell Press | 1 × rest-pause + stretch |
| Back (thickness) | Rack Pull | 1 × 6–10 straight + 60-sec lat hang |
| Shoulders | Seated Barbell Press | 1 × rest-pause |
| Triceps | Pushdown | 1 × rest-pause + stretch |
| Biceps | Incline Dumbbell Curl | 1 × rest-pause + stretch |
| Quads | Hack Squat | 1 × rest-pause + quad stretch |
| Hamstrings | Lying Leg Curl | 2 × 10–15 straight sets |
| Calves | Seated Calf Raise | 1 × rest-pause + 30-sec extreme stretch |
Mini-Blast / Cruise Periodization
- Blast (5–6 weeks): Full rest-pause intensity every session
- Cruise (1–2 weeks): Light training at 15–20 rep straight sets, no failure; allows joints, tendons, and CNS to recover
- Repeat blast/cruise cycles
Related programs:
rp_hypertrophy(volume-based alternative),phat(power-hypertrophy hybrid). Related guides:bodybuilding_advanced_guide.