Can DC training be done on a 2-day split?

[B.Reel]

I have average recovery and i am thinking the true DC workout would be too much. I was thinking of something like this...

MONDAY
CHEST: smith incline15 reps rest pause (RP) (then stretches)
SHOULDERS: front smith press13 RP (then stretches)
TRICEPS: close grip bench 20 reps RP (then stretches)
BACK WIDTH: rear pulldowns to back of head 18 RP
BACK THICKNESS: floor deadlifts straight set of 10 (then stretches for back)

FRIDAY
BICEPS: preacher bench barbell curl RP for 14 reps
FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps)
CALVES: set for 12 reps but with a 20 second negative phase
HAMSTRINGS: sldl RP for 20 reps
QUADS: squat straight set for 20 reps

What'd ya think?

 

[Suareezay]

DC is set up pretty much ideally for the average person. You could always try the typical split straight setted instead of rp'ed.

 

[pullinbig]

2 days per week dc will work. i did it for a couple months a few years back.

my slpit was somwething like

d1
chest, shoulders, tris, quads, calves

d2
back thickness, back width, hams, bis, forearms

 

[B.Reel]

2 days per week dc will work. i did it for a couple months a few years back.

my slpit was somwething like

d1
chest, shoulders, tris, quads, calves

d2
back thickness, back width, hams, bis, forearms

i like splitn the quads and hams. my hams get hit a ton on my deads so that will work out nice.

 

[02gixxersix]

The one you posted is the traditional DC template bro. The 3 day split is for very advanced lifters.

 

[B.Reel]

The one you posted is the traditional DC template bro. The 3 day split is for very advanced lifters.

R u sure? Ive never seen a 2 day/week. its always MWF alternating each workout which = 3 day/week.

 

[Suareezay]

The one you posted is the traditional DC template bro. The 3 day split is for very advanced lifters.

DC is an advanced program. Im 99.99% sure the MWF split is the "traditional" template.

 

[02gixxersix]

Oh okay yeah its 3 days a week but it's a 2 day split. You would work the bodyparts as you set up in the originaal post, but you have three excercises for each bodypart and they rotate, you would do the monday bodyparts again on friday just with different excercises. Make sense?

 

[inked1]

2 days per week dc will work. i did it for a couple months a few years back.

my slpit was somwething like

d1
chest, shoulders, tris, quads, calves

d2
back thickness, back width, hams, bis, forearms

what did you think of it?

 

[ManOfMuscle]

2 days per week dc will work. i did it for a couple months a few years back.

my slpit was somwething like

d1
chest, shoulders, tris, quads, calves

d2
back thickness, back width, hams, bis, forearms

That sounds ideal for post cycle therapy (pct). How did you like it?

 

[ManOfMuscle]

what did you think of it?

lol

 

[Skarhead1]

pullinbig is on point as usual.. it'll work, ive done it too

 

[02gixxersix]

Obviously pullinbig knows way moer about training than I do so I'm not trying to step on any toes, but if you are interested in DC go over to intensemuscle.com. The one thing Dante preaches like no other is that you don't modify the program. There might not be a problem with the lower frequency but the bodyparts are set up like that for a reason.

 

[pullinbig]

Obviously pullinbig knows way moer about training than I do so I'm not trying to step on any toes, but if you are interested in DC go over to intensemuscle.com. The one thing Dante preaches like no other is that you don't modify the program. There might not be a problem with the lower frequency but the bodyparts are set up like that for a reason.

in-human asked me to try it out and make mods (if needed) to fit more of a pling type routine. thats why i did it.

i added more posterior core movements as it lacks in that area for powerlifters. also i found the 3/w split was too much for me. thats why i dropped it to 2/w.

 

[Skarhead1]

Also what dante means by not modifying is people new to the game or new to the program shoulndt do it so they dont butcher it and say it doesnt work (so pb doesnt apply to this).. I know of an other modification that works that someone made on MMI

 

[B.Reel]

Thx or the input thugs. this is how i am going to split this piece...

MONDAY
CHEST: barbell flat bench 15 reps rest pause (RP) (then stretches)
SHOULDERS: front smith press13 RP (then stretches)
TRICEPS: close grip bench 20 reps RP (then stretches)

TUESDAY
BACK WIDTH: rear pulldowns to back of head 18 RP
BACK THICKNESS: floor deadlifts straight set of 10 (then stretches)
BICEPS: preacher bench barbell curl RP for 14 reps
FOREARMS: hammer curls straight set for 15 reps (then stretches)
ABS: heavy decline situps 30 RP

FRIDAY
CALVES: set for 12 reps but with a 20 second negative phase
HAMSTRINGS: sldl RP for 20 reps (then stretches)
QUADS: squat straight set for 20 reps (then stretches)

i have the basics of the DC diet (TONS of protein, carb cut-offs...) The main thing is i want to see how my body responds to these killer sets and painful stretches. Im going to give it 8 weeks and then cruise. I'l let you know what happens...

 

[pullinbig]

should work well for ya.

 

[B.Reel]

in-human asked me to try it out and make mods (if needed) to fit more of a pling type routine. thats why i did it.

i added more posterior core movements as it lacks in that area for powerlifters. also i found the 3/w split was too much for me. thats why i dropped it to 2/w.

What post core work did you add? <<<<<<<< and look at that FUCKN ass!!!

 

[Suareezay]

Thx or the input thugs. this is how i am going to split this piece...

MONDAY
CHEST: barbell flat bench 15 reps rest pause (RP) (then stretches)
SHOULDERS: front smith press13 RP (then stretches)
TRICEPS: close grip bench 20 reps RP (then stretches)

TUESDAY
BACK WIDTH: rear pulldowns to back of head 18 RP
BACK THICKNESS: floor deadlifts straight set of 10 (then stretches)
BICEPS: preacher bench barbell curl RP for 14 reps
FOREARMS: hammer curls straight set for 15 reps (then stretches)
ABS: heavy decline situps 30 RP

FRIDAY
CALVES: set for 12 reps but with a 20 second negative phase
HAMSTRINGS: sldl RP for 20 reps (then stretches)
QUADS: squat straight set for 20 reps (then stretches)

i have the basics of the DC diet (TONS of protein, carb cut-offs...) The main thing is i want to see how my body responds to these killer sets and painful stretches. Im going to give it 8 weeks and then cruise. I'l let you know what happens...

DC advocates no flat bb bench.

and the way you have it set up has nothing to do with DC, your just doing your own routine rest paused.

 

[pullinbig]

What post core work did you add? <<<<<<<< and look at that FUCKN ass!!!

reverse hypers, glute hame raise, 45° hypers, back attack. these 4 movements are the staples for assistance work for squats and deads. however gm variations and dead lift varaitions are very useful too.