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ThePolishHammer
New member
The title of this thread sounds like im really just hopping on the bandwagon of new popular routines. but i think the hypertrophy techniques from DC training would work well conjucated with westside power and speed sets
Basically the premis for this program is that DC trains 3 times a week. Ill train once every other day. Now because of the fact that im training more frequently, and im not on the sauce. I have to cut the volume down a bit. (and ive already added some with the max set and dynamic sets) so if my max set consits of something that only works triceps primarily. like a cg bench or floor press, then ill cut triceps out of that days accesory and supplimental movements. However they will still remain in that weeks program (on DE day). But just to ensure they recieve proper stimulation both my shoulder and chest movements will include presses involving the tris. For instance, dips, and military presses. I may only include one pressing movement if i find this is too much pressing and tri work. And id change the shoulder presses up with raises of some sort. Ive also given back thickness a priority In training order, as it is more important to bench press weight. I may also start only training back width once a week, if i find this is too much volume inorder for me to recover. Ive put in explosive calf raises on DE day for my own purposes. Otherwise i would do these, with a slower negative, in traditional DC style. Now ive put in some reverse hyper and lower back work in the Squat day as well. Ive removed the quads as they really arent used in a pl squat. Ive put in front squats to keep emphesis on the quads, because i want to seriously start working on my VJ , sprinting, and olympic style squat
Day 1 Dynamic Effort Bench
Max Set: Floor Press
Dips, Elbows Out x 1 x 10
Standing Shoulder Press x 1 x12
Dumbell Rowsx 1 x 12
Day 2 Rest
Day 3 Max Effort Squat
Max Effort: Good Mornings
Front Squats 1x20
Incline Curls x 1 x 20
Hammer Curls x 1 x 20
Regular Calf Raises x1 x 12
Glute Ham Raise X1 x 12
Reverse Hypers x1 x 12
Day 4 Rest
Day 5 Dynamic Effort Bench
Dynamic Effort Bench Set
Dumbell Incline Press x1 x 10
Rear Delt raises x 1 x 12
Incline Tricep extensions x1 x 12
Barbell Rows x1 x 10
Weighted Wide Grip Chinx1 x 12
Day 6 Rest
Day 7 Dynamic Effort Squat Day
Dynamic Effort Squat Set
Free One leg squats (without the non supporting leg supported) x1 x 20
Barbell Curls X1 x20
Wrist Curls X1 x 20
Explosive Calf Raises x1 x 12
Glute Ham Raise x 1 x 12
Reverse Hypers x 1 x 12
Day 8 Rest
Repeat
Basically the premis for this program is that DC trains 3 times a week. Ill train once every other day. Now because of the fact that im training more frequently, and im not on the sauce. I have to cut the volume down a bit. (and ive already added some with the max set and dynamic sets) so if my max set consits of something that only works triceps primarily. like a cg bench or floor press, then ill cut triceps out of that days accesory and supplimental movements. However they will still remain in that weeks program (on DE day). But just to ensure they recieve proper stimulation both my shoulder and chest movements will include presses involving the tris. For instance, dips, and military presses. I may only include one pressing movement if i find this is too much pressing and tri work. And id change the shoulder presses up with raises of some sort. Ive also given back thickness a priority In training order, as it is more important to bench press weight. I may also start only training back width once a week, if i find this is too much volume inorder for me to recover. Ive put in explosive calf raises on DE day for my own purposes. Otherwise i would do these, with a slower negative, in traditional DC style. Now ive put in some reverse hyper and lower back work in the Squat day as well. Ive removed the quads as they really arent used in a pl squat. Ive put in front squats to keep emphesis on the quads, because i want to seriously start working on my VJ , sprinting, and olympic style squat
Day 1 Dynamic Effort Bench
Max Set: Floor Press
Dips, Elbows Out x 1 x 10
Standing Shoulder Press x 1 x12
Dumbell Rowsx 1 x 12
Day 2 Rest
Day 3 Max Effort Squat
Max Effort: Good Mornings
Front Squats 1x20
Incline Curls x 1 x 20
Hammer Curls x 1 x 20
Regular Calf Raises x1 x 12
Glute Ham Raise X1 x 12
Reverse Hypers x1 x 12
Day 4 Rest
Day 5 Dynamic Effort Bench
Dynamic Effort Bench Set
Dumbell Incline Press x1 x 10
Rear Delt raises x 1 x 12
Incline Tricep extensions x1 x 12
Barbell Rows x1 x 10
Weighted Wide Grip Chinx1 x 12
Day 6 Rest
Day 7 Dynamic Effort Squat Day
Dynamic Effort Squat Set
Free One leg squats (without the non supporting leg supported) x1 x 20
Barbell Curls X1 x20
Wrist Curls X1 x 20
Explosive Calf Raises x1 x 12
Glute Ham Raise x 1 x 12
Reverse Hypers x 1 x 12
Day 8 Rest
Repeat
