DC Training Splits: The Ultimate Guide!

The DC Training Split is one of the best training splits for gaining muscle and strength. It’s a proven way to increase strength, improve muscle mass, and get the best out of your time in the gym…

Training splits are a simple yet powerful tool to help you maximize your results from a training session. From the simple to the complex, splits cover all of the bases in terms of how long you need to spend in a weight room, and how many sets and reps you need to record.

If you are a runner, CrossFit athlete or general fitness junkie, there is one aspect of your training that you probably do not think enough about: your recovery. Your body changes and does not recover as much as it once did in the days before you hit the gym, or run the marathon. You cannot afford to over-train, or you will quickly lose your fitness.

DC training was invented in the mid-1990s by amateur bodybuilder Dante Trudel. Today, it is one of the most popular bodybuilding workouts in the world. DC Training is a high intensity bodybuilding program that uses rest sets, extreme stretching and high frequency training to make you the biggest and strongest bodybuilder you can be in as little time as possible. One of the most important parts of the DC training program is the three different training distributions you can choose from:

• Separation of the two sides
• Three-way disconnection
• Five times distributed

In this comprehensive guide, I’ll tell you everything you need to know about these DC workout splits and how they can help you reach your bodybuilding goals in record time. In Parts 1 through 3 of this article, I will look at each of these training splits in detail. But before I do, I want to give you a brief overview of these different training layouts: Separation of both sides A two-way split is an upper body and lower body split performed three days a week. Dante Trudel starts all his bodybuilders with this split. Even IFBB professional bodybuilders David Henry and Dusty Henshaw started with a two-way split! Over time, Dante Trudel has discovered that the two-man split is ideal for building muscle mass as quickly as possible. Three-step The three-way split is one of the most advanced splits in DC Training. This is a traditional push/pull/leg split exercise performed 4 days a week. Dante uses a 4-fold distribution in advanced bodybuilders who need to strengthen weak body parts. It is also suitable for bodybuilders who are focused on losing body fat and have difficulty recovering from traditional two-part workouts. DC training expert Jason Wojo says that 90% of bodybuilders generally progress faster with split 2 and that only 10% of bodybuilders should use split 3. Five-way pitch A five-band split is a traditional bodybuilding split where you train 5 days a week and train each muscle group once every 7 days. Dante Trudel uses this training split with elite level bodybuilders and anyone who is at the end of a diet phase and can’t recover from a two or three way split. I hope this introduction to the different splits in DC training has been helpful. If you’re looking for a more general overview of DC training, check out the article below: Let’s get to work… Part 1: Separation of both sides Everyone who uses the DC training program starts with a two-person split. Even advanced bodybuilders like David Henry and Dusty Henshaw started with a two-way split! A two-way split is a modified upper and lower body split performed 3 days a week. Here’s what your weekly workout routine might look like: Week

• Monday: Upper body workout #1
• Wednesday: Lower body workout #1
• Friday: Upper body training #2

Week 2

• Monday: Lower body workout #2
• Wednesday: Upper body workout #3
• Friday: Lower body workout #3

In the third week, repeat this entire cycle again. Perform upper body workout #1 on Monday of week 3. Then on Wednesday of the third week, do lower body workout #1 and so on. Here is a basic schedule for training days for upper and lower body: Upper body Day

• Exercise 1: Chest
• Exercise 2: Shoulders
• Exercise 3: Triceps
• Exercise 4: Back width
• Exercise 5: Backrest thickness

Lower body Day

• Exercise 1: Biceps
• Exercise 2: Forearm
• Exercise 3: Calves
• Exercise 4: Hamstrings
• Exercise 5: ATVs

I know many of you are thinking: What a strange way to organize your training! Don’t worry, there is a method to this madness. Dante Trudel organized everything for a very specific reason. The first thing you may notice is that on the lower body day, biceps and forearms are performed. This allows you to do 5 exercises for each of the two training days. Don’t worry, your upper body workout won’t suffer if you do a rested biceps set on the day of your lower body workout! The second thing you may notice is that the upper back is considered two separate muscle groups:

• Back width
• Backrest thickness

In fact, many bodybuilders like Ronnie Coleman and Arnold Schwarzenegger consider the upper back in terms of width and thickness. There’s nothing revolutionary about that! When Dante talks about the width of your back, he’s mainly talking about your lats and teres major. Dante’s favorite exercises for the wide back are pull-ups, cable pull-ups and barbell pull-ups. On the other hand, when he talks about back thickness, he is referring to your trapezius, rhomboids and erectors of the spine. Some of Dante’s favorite exercises for a fat back are deadlifts, racklifts, dumbbell lifts and dumbbell stems. The last weird thing about splitting into two is that you can do the hardest exercises, like. B. Squats and deadlifts, to be performed last in your program. What the hell is going on here? Dante believes that these exercises should be done last, because if you really give 100%, you are useless after that! After a full set of deadlifts or back squats, you should be completely high and ready to go home. For an advanced bodybuilder, it makes sense to include these exercises last in your program. So why is Dante so difficult to access for most people who start training in DC? DC training is about building strength through key exercises to consistently build muscle over time. If your best exercise to make your back thicker is lifting, and you go from 315lbs x 6 reps to 585lbs x 8 reps in 2-4 years, your back will be so thick it won’t even be fun anymore! Dante Trudel has discovered over the years that a two-way split is best for rapid strength gains. You have 4 days off in the week, so your central nervous system is almost always restored and ready to function. If you are going to use a two-way split, it is important that you know how to treat lower back fatigue and how to relieve it. Let’s take a closer look at each of these concepts. 2-way cable lug nr. 1: Management of lower back fatigue If you want to be successful in a two-sided DC workout, you MUST learn how to manage lower back fatigue. You perform a heavy quadriceps exercise in all lower body workouts and a heavy back exercise in all upper body workouts. In other words: You’ll be doing exercises like squats, hack squats, deadlifts and lowers almost every workout. What do these exercises have in common? They all put pressure on the lower back! That’s right – with DC Training’s two-part split, you’ll be doing lower back exercises 3 days a week! This is an excellent frequency for the lower back! Here’s a way to organize your quadriceps and back strengthening exercises, using DC Training’s two-way split to address lower back fatigue: Week

• Monday: Rowing with a bar
• Wednesday: Bending backwards
• Friday: Rowing on the crossbar

Week 2

• Monday: Legs press
• Wednesday: Deadlift
• Friday: Squatting with the hoe

As you can see, you do squats and deadlifts in different weeks. This is very important! If you do squats on Monday and deadlifts two days later, your body will be ruined! In my experience, most people who train get better results with squats and deadlifts in opposite weeks, at least when they start with a DC workout. If you are more experienced, you can try 2 variations of the deadlift for back strengthening exercises. For example, you can use deadlifts on the floor and deadlifts in the rack as two exercises to strengthen the back. It is also important to note that most DC trainers use heavy-duty rowing exercises, such as the barbell rower and the barbell rower, for their back strengthening exercises. It is very important to use these exercises to strengthen the lower back, as DC training, for example, does not work directly on the lower back. B. Use of back extension or reverse hyperextension. It’s very similar to what Ronnie Coleman did in his career: He concentrated exclusively on deadlifts and heavy barbell exercises to strengthen his lower back. In most cases, when a person uses lighter exercises for back thickness, such as deadlifts with chest pulls, they don’t make as much progress. I’m not saying it’s a bad exercise. But these are probably not the best exercises for a DC training program. 2-way release tip#2: To unload If you want to be successful in your DC training, you MUST learn to unload! I’m sure you’ve heard of the explosive and the crossing phase of DC training. The basic idea is to train really hard for 6-12 weeks and try to beat the protocol at every workout. After that, you have an up to two week rest period in the gym where you let your body rest and recover. Some athletes do lighter workouts during these 1 or 2 weeks, while others don’t go to the gym at all during the 1 or 2 week rest period. The choice is yours. Blasting and sailing are an essential part of the DC training system. However, if you are using a two-way lane, you also have the option of taking mini-trucks to extend the blast. Instead of taking a break for a week or two, skip one of your weekly workouts. This is what Dante Trudel recommends to all his students. If you feel exhausted after 3 to 5 weeks of intense training, just skip one of the workouts. If you miss an upper body workout, do it on your next scheduled workout day. For example, a 12-week explosive training phase could look like this, using these mini-loads as needed:

• Week 1: 3 training sessions
• Week 2: 3 training sessions
• Week 3: 3 training sessions
• Week 4: 2 workouts (mini load)
• Week 5: 3 training sessions
• Week 6: 3 training sessions
• Week 7: 3 training sessions
• Week 8: 2 workouts (mini load)
• Week 9: 3 training sessions
• Week 10: 3 training sessions
• Week 11: 3 training sessions
• Week 12: 0 training session (cruise week)

If you know anything about DC training, you know that these cruise weeks and mini-trips are NOT planned in advance. This is just one example of what explosive training in DC can look like. Your job is to listen to your body. It is up to you to know when you feel exhausted after a workout and when to skip a workout or start a cruise week. This is one of the many reasons why DC training is reserved for experienced bodybuilders with at least three years of intensive training behind them. You have to be a very experienced bodybuilder to know how to arrange your workouts themselves with explosive and cruise phases. I promise you that if you learn to apply these mini-loading and cruising phases correctly, your progress in DC training will skyrocket. This can mean the difference between rapid and dramatic progress and no progress at all! Part 2: Three-step A three-way split is essentially a push/pull/blegs split done 4 days a week. Dante Trudel uses this split with advanced bodybuilders who need to strengthen weak body parts, and with very strong athletes who struggle to recover from a two-person split. The three-part split is also ideal for bodybuilders who are on a diet and just want to maintain as much muscle mass as possible. Here you can see how the individual trainings are organized in a three-part format: Slide label Traction Day

• Biceps
• Forearm
• Back width
• Backrest thickness

Feet Day As you can see, you do 3-4 exercises per workout. These workouts are much shorter than the ones you do in a two-person split. Dante says you should allow 30-45 minutes for these workouts. Dante sticks to his habit of placing the most important and difficult exercises at the end of his workouts. This means that the quadriceps and the back are trained last. If you want, you can schedule the biceps exercises on pull-up day after the back exercises. This is what it would look like: Change of day of traction

• Back width
• Backrest thickness
• Biceps
• Forearm

It’s not Dante’s first choice to host a pull-up day, but some of his students, like Justin Harris and Steve Kuklo, have used it with great success. Let’s take a look at how you can organize your weekly workouts. Look at this: Week

• Monday: No. 1 Pull out
• Wednesday: Key 1
• Friday: Legs 1
• Saturday: Sweater #2

Week 2

• Monday: Button no. 2
• Wednesday: Legs #2
• Friday: Sweater #3
• Saturday: Button #3

Week 3

• Monday: Legs #3
• Wednesday: No. 1 Pull out
• Friday: Key 1
• Saturday: Legs 1

And so on. In a triple DC workout, you train each body part 4 times in 3 weeks. This means training each muscle group about once every 5-6 days. This is an excellent training frequency that works very well for many students. Of course you can choose the 4 days of the week to train. Make sure you don’t exercise more than two days in a row. I mentioned earlier that Dante Trudel uses a three-way split to help advanced bodybuilders tone weak body parts. I must warn you that these techniques for constipated muscle groups are only for advanced bodybuilders. If you have to tell your friends you’re lifting weights, you’re not ready for these techniques yet. When Dante Trudel trains an advanced bodybuilder with a lagging muscle group, he has him do the Widowmaker exercise to lift that group. These exercises for retarded body parts are completely different from the 20-rep set you do every day for your quads. The basic idea is to choose a key exercise for a lagging muscle group and perform it every time you train that muscle. Dante believes that good exercise for a widower meets three criteria:

1. This brings the muscle into a deeply stretched state under load.
2. This puts your body in a position of strength.
3. You can do the exercise gradually over a period of time.

If possible, the Widowmaker exercise should expose the muscle to a deep stretch under load. If you know anything about DC training, you know that Dante Trudel is a big proponent of stretching for strength training. The Widowmaker exercise should also put you in a power groove position. Dante says you want to do exercises where you don’t have to worry about weight balance. You want to be able to refine these reps over time without worrying too much about your technique. Which helps you achieve frenzied strength: the 45-degree leg press or the single-leg squat with a Bosu ball? 45-degree leg press! With the leg press, you can just perform these reps over a longer period of time without worrying about weight distribution. Finally, widowing should be an exercise where you can gain weight over time. This is incredibly important! The Widowmaker exercise is about finding a key exercise for you and becoming incredibly strong at that exercise over several months. If you choose an exercise where you can’t be progressive, it won’t work! Okay, let’s say you have weak triceps. One of the best exercises for sagging triceps is the Hammer Power Bend machine. The fall with a hammer meets these three criteria:

• They force the triceps into deep tension.
• They block you on the path of achievement
• They can be progressive over a long period of time

Here Dusty Henshaw demonstrates the Hammer Power exercise in a modified form for the triceps: Before each push-up exercise, do your 3 chest, shoulder and triceps exercises as usual with a rest. After performing the triceps exercise with a break and rest, perform the vdovodel exercise. Here’s what your three pushup workouts might look like if you use a three-band split to train your rear triceps: Press Day #1

• A1 : Incline bench press at 30 degrees, 11 to 20 reps with rest and break.
• B1 : Aerial presses with hammer power, 11-20 reps with rest and break.
• C1 : Cranial crush in the middle, 11-20 reps with rest and break.
• D1 : Weightlifting with hammer for power flexion, 10-30 reps in straight sets.

Bench Press Day #2

• A1 : Dumbbell bench press, 20-30 reps with rest
• B1 : Upper bench press on the Smith machine, 11-20 reps with rest and break.
• C1 : Back bench press, 11-20 reps with rest
• D1 : Weightlifting with hammer for power flexion, 10-30 reps in straight sets.

Press Day #3

• A1 : Incline bench press with hammer, 11-20 reps with rest and break.
• B1 : Bench press DB in seated position, 20-30 reps with rest
• C1 : Bench press with closed grip, 11-20 reps with rest and rest.
• D1 : Weightlifting with hammer for power flexion, 10-30 reps at a time.

As you can see, the Widowmaker triceps exercise is performed in every workout, even if you alternate between the 3 main chest/shoulder/triceps exercises. Your goal for your first workout is to perform a set of 30 reps to failure. In your second training, you start an endless war with the log! With each workout, increase the weight a little and perform as many reps as possible with perfect form. As the months go by, the number of repetitions of this exercise will decrease. Eventually, you will only be able to do about 10 repetitions of this exercise. At this point, you’ll have to change the exercise to a widower, but your triceps will grow by leaps and bounds. Here’s what your progression in weight lifting machines might look like over time: Weduwemaker’s Progression

• Workout 1: 270 lbs x 30 reps
• Workout #2: 280 lbs x 29 reps
• Workout #3: 290 lbs x 27 reps
• Workout #4: 290 lbs x 29 reps
• Workout 5: 300 lbs x 29 reps
• Workout #6: 310 lbs x 27 reps
• Workout #7: 320 lbs x 25 reps
• Workout #8: 320 lbs x 27 reps
• Workout #9: 330 lbs x 25 reps
• Workout #10: 340 lbs x 24 reps

And so on. They keep doing these little weight jumps from one workout to the next. Your goal is to do as many reps as possible, but as time goes on, the number of reps gets lower and lower. If your reps never drop – or if you’re constantly stuck at 30 reps – then you’re acting like a little Nancy and not making big enough weight jumps from one workout to the next! Dante says sometimes the best solution is to use the same weight for one or two workouts and try to do more reps. However, in most cases, you need to increase the weight from one workout to the next. When you finally get to 10 reps, you’ll need to move on to a new exercise, but the muscle group you left behind will have made great progress by then. Okay, let’s look at a concrete example. When Dusty Henshaw began working with Dante Trudel on the DC Training System, he had flabby arms and a weak back. Here is how Dante set up Dusty’s training at 10,000 feet: Dusty Henshaw 3-Way Split Overview Slide label

• Chest
• Shoulders
• Triceps
• Triceps Widowmaker

Traction Day

• Biceps
• Forearm
• Widower’s biceps
• Back width
• Widowmaker return width
• Backrest thickness

Feet Day As you can see, Dusty Witcher has been doing exercises for his back and arms. All other exercises were performed as usual, with rest and rest series of exercises, with a triple pattern of alternating exercises. In case you were wondering, Dusty used dumbbell extensions, power bends with a hammer, and Dante’s Rows for his three widower exercises. Here is a list of DC approved exercises for each muscle group: Sample exercises for widowers

• Chest: Peck Deck training wheels, Smith slant bench (wide grip), DB flat training wheels
• Shoulders: Side lift on machine, side lift on cable, vertical rower on cable.
• Triceps: Arm curl, reverse grip bench press, PJR pullover
• Back width : Rows of Dantes, rack chin ups, machine pullovers
• Hamstrings: pull-ups, leg extensions, sumo leg press
• MOUNTAINBIKES: A good leg press machine

Dante believes that it is very important to find the right exercise for the widower when using this method to strengthen the muscle groups left behind. Dante looks at photos of his athletes and tries to determine the most effective exercises based on their physiques and weaknesses. If you are an advanced bodybuilder and want to use this method, I recommend you take your time when choosing your widow exercises. It must meet the 3 criteria for widowhood outlined above, and it must be an exercise you truly believe in. Part 3: Five-way pitch The five-way split is Dante Trudel’s version of the traditional bodybuilding bro split. You train 5 days a week, training each muscle group once every 7 days. This is what breaking up looks like: Five-way pitch

• Monday: Chest
• Tuesday: Biceps
• Wednesday: Feet
• Thursday: On the website
• Friday: Shoulders / Triceps
• Saturday: Back
• Sunday: On the website

Dante sometimes uses this split for bodybuilders who are dieting or preparing for a bodybuilding competition, when they have trouble recovering from training. You always do one set with rest and one rest for each body part as usual, so you really only have 1 to 3 sets of work per workout. It is ideal for those who are at the end of a diet and have little energy to exercise. Here’s what a bodybuilder’s progression during an 18-week diet might look like:

• Weeks 1-10: bilateral separation
• Weeks 11-15: Tripartite
• Weeks 16-18: Division into 5 parts

Again, this is just one example. If you can split the match both ways, that’s the best scenario. If you get to the point where you can’t recover from a workout, switch to a three-track split, and if necessary a five-track split. Five-way split for advanced bodybuilders Dante Trudel sometimes asks his advanced bodybuilders to use a 5-split to keep growing and attack weak body parts. When I say advanced bodybuilders, I mean elite bodybuilders who throw incredibly heavy weights in the gym. Think of people like David Henry or Dusty Henshaw. Here is a basic template for a 5 split for advanced bodybuilders: Breast Day

• Chest exercise 1 (rest-period)
• Chest exercise 2 (rest-period)
• Exercises for breast development

Biceps Day

• Biceps exercise 1 (rest-period)
• Biceps exercise #2 (rest-pause)
• Forearm exercise #1 (right set)
• Biceps exercise Vdovodel

Feet Day

• Hamstring exercise #1 (rest-period)
• Hamstring exercise
• Quadriceps exercise #1 (straight set)
• Quadriceps exercise #2 (straight set)
• Exercise for the quadriceps muscle

Shoulder/Trunk Day

• Shoulder exercise #1 (rest-pause)
• Shoulder exercise #2 (rest-pause)
• Exercise to stretch the shoulders
• Triceps exercise 1 (rest-period)
• Triceps exercise 2 (rest-period)
• Exercise for the triceps

Return day

• Back width exercise 1 (rest-period)
• Back width exercise #2 (rest-pause)
• Widow’s back wide exercise
• Exercise to strengthen the back #1 (straight sets)
• Exercise to strengthen the back #2 (straight sets)

Dante also has a version of the 5 split that he uses to help advanced bodybuilders strengthen weak muscle groups. Look at this: Advanced 5-fold split to target weak muscle groups

• Monday: Chest (in addition to shoulders / triceps)
• Tuesday: Biceps (dorsal/posterior flexors)
• Wednesday: Feet
• Thursday: On the website
• Friday: Shoulders / Triceps (extra chest)
• Saturday: Back (extra biceps)
• Sunday: On the website

As you can see, Dante has his advanced bodybuilders do extra sets during the week for weak body parts. If Dante were working with a very advanced bodybuilder with weak arms, he would have him do an extra set of straight triceps on his chest day and an extra set of straight biceps on his back day. This additional exercise is performed as a widow move. If you’re reading this article, you probably don’t need to worry about tightening your rear muscle groups with a 5-split. Dante Trudel really only uses this split with national level bodybuilders or professionals who have spent a lot of time doing two or three way splits. But if you think this is what you need to take your physique to the next level, then you can definitely give it a try! As the saying goes: Experience is the best teacher. Supplement Dante Trudel’s DC Training System will go down in history as one of the most effective weight training programs of all time. One of the features of DC Training is that it is very easy to set up. There are three different training divisions you can use depending on your recovery ability and training experience. The two-way distribution is the standard distribution for DC training. According to Jason Wojo, about 90% of participants move faster when they use a two-way split. The three-band split is for advanced bodybuilders who cannot recover from the two-band split or who need to strengthen certain weak muscle groups. Finally, the 5-band split is a traditional split that Dante Trudel uses with elite bodybuilders who want to strengthen weak body parts and continue to build muscle. I hope this information has been helpful to you. If you want to know more about DC training, read the article below: Everything you ever wanted to know about DC training is in this article. I leave you with one of my favorite quotes from Dante Trudel (this quote always amuses me): You can tap a monkey’s buttocks until they turn red, but that doesn’t make him a baboon! Thanks for reading and good luck with your strength training! Dr. Mike Jansen. I am the creator and owner of Revolutionary Program Design. I help advanced athletes take their training to the next level and achieve results they didn’t even know they had.

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