The program
DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split: Free Spreadsheet, Percentages & Tracker
Free DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 4 days/week
- Length
- 8 weeks
- Main lifts
- 18
What you’ll train
The main movements in this program.
- Bench Press
- Overhead Press
- Close-Grip Bench Press
- Lat Pulldown
- Barbell Row
- Barbell Curl
- Standing Calf Raise
- Romanian Deadlift
- Squat
- Incline Bench Press
- Dumbbell Shoulder Press
- Dip
- Chin-Up
- Pendlay Row
- Preacher Curl
- Hammer Curl
- Deadlift
- Leg Press
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split spreadsheet
Calculate your DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split weights
Free DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Bench Press | 1 | 8 | 78% | 160 lbs | 1×45 + 1×10 + 1×2.5 | DC Rest-Pause Mini-Set 1 (8 reps → rack for 15 deep breaths) |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Bench Press | 1 | 4 | 78% | 160 lbs | 1×45 + 1×10 + 1×2.5 | DC Rest-Pause Mini-Set 2 (4 reps → rack for 15 deep breaths) |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Bench Press | 1 | 2+ | 78% | 160 lbs | 1×45 + 1×10 + 1×2.5 | DC Rest-Pause Mini-Set 3 (2+ reps + 60s loaded pec stretch) |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Overhead Press | 1 | 8 | 76% | 100 lbs | 1×25 + 1×2.5 | DC Rest-Pause Mini-Set 1 |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Overhead Press | 1 | 4 | 76% | 100 lbs | 1×25 + 1×2.5 | DC Rest-Pause Mini-Set 2 |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Overhead Press | 1 | 2+ | 76% | 100 lbs | 1×25 + 1×2.5 | DC Rest-Pause Mini-Set 3 |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Close-Grip Bench Press | 1 | 8 | 74% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Close-Grip Bench Press | 1 | 4 | 74% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Close-Grip Bench Press | 1 | 2+ | 74% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Lat Pulldown | 1 | 8 | — | — | — | Rest-Pause 1 |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Lat Pulldown | 1 | 4 | — | — | — | Rest-Pause 2 |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Lat Pulldown | 1 | 3 | — | — | — | Rest-Pause 3 + dead hang stretch |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Barbell Row | 1 | 6 | 80% | 155 lbs | 1×45 + 1×10 | Heavy Straight Set 1 (6–8 reps, no rest-pause on lower-back loaded rows) |
| Day 1 — Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness) | Barbell Row | 1 | 10 | 72% | 140 lbs | 1×45 + 1×2.5 | Heavy Straight Set 2 (10–12 reps) |
| Day 2 — Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker) | Barbell Curl | 1 | 8 | — | — | — | Rest-Pause 1 |
| Day 2 — Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker) | Barbell Curl | 1 | 4 | — | — | — | Rest-Pause 2 |
| Day 2 — Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker) | Barbell Curl | 1 | 2 | — | — | — | Rest-Pause 3 |
| Day 2 — Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker) | Standing Calf Raise | 1 | 12 | — | — | — | DC Calf Style: 5-second negative + 15-second painful bottom stretch on every rep |
| Day 2 — Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker) | Romanian Deadlift | 1 | 8 | 78% | 195 lbs | 1×45 + 1×25 + 1×5 | Heavy Top Straight Set (8 reps) |
| Day 2 — Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker) | Romanian Deadlift | 1 | 12 | 70% | 175 lbs | 1×45 + 2×10 | Backoff Straight Set (12 reps) |
| Day 2 — Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker) | Squat | 1 | 6 | 82% | 225 lbs | 2×45 | Heavy Top Set: 1×6–8 @ 82%+ |
| Day 2 — Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker) | Squat | 1 | 20 | 64% | 175 lbs | 1×45 + 2×10 | DC WIDOWMAKER SET: 1×20 breathing reps right after your heavy top set! |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Incline Bench Press | 1 | 8 | 78% | 135 lbs | 1×45 | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Incline Bench Press | 1 | 4 | 78% | 135 lbs | 1×45 | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Incline Bench Press | 1 | 2+ | 78% | 135 lbs | 1×45 | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Dumbbell Shoulder Press | 1 | 8 | — | — | — | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Dumbbell Shoulder Press | 1 | 4 | — | — | — | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Dumbbell Shoulder Press | 1 | 2 | — | — | — | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Dip | 1 | 8 | — | — | — | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Dip | 1 | 4 | — | — | — | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Dip | 1 | 3 | — | — | — | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Chin-Up | 1 | 8 | — | — | — | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Chin-Up | 1 | 4 | — | — | — | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Chin-Up | 1 | 2 | — | — | — | — |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Pendlay Row | 1 | 6 | — | — | — | Heavy Top Set (6 reps) |
| Day 3 — Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row) | Pendlay Row | 1 | 10 | — | — | — | Backoff Set (10 reps) |
| Day 4 — Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press) | Preacher Curl | 1 | 8 | — | — | — | — |
| Day 4 — Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press) | Preacher Curl | 1 | 4 | — | — | — | — |
| Day 4 — Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press) | Preacher Curl | 1 | 2 | — | — | — | — |
| Day 4 — Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press) | Hammer Curl | 1 | 12 | — | — | — | Straight set for brachialis/forearm thickness |
| Day 4 — Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press) | Deadlift | 1 | 5 | 82% | 270 lbs | 2×45 + 2×10 + 1×2.5 | Heavy Top Set: 1×5–6 |
| Day 4 — Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press) | Deadlift | 1 | 8 | 74% | 245 lbs | 2×45 + 1×10 | Heavy Backoff Set: 1×8–10 |
| Day 4 — Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press) | Leg Press | 1 | 8 | — | — | — | Heavy Top Set (8 reps) |
| Day 4 — Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press) | Leg Press | 1 | 20 | — | — | — | 20-Rep Leg Press Widowmaker |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
4-day Rest-Pause & Widowmaker high-intensity power-bodybuilding
Experienced bodybuilders and powerbuilders who want to beat the logbook every week using Rest-Pause clusters (8+4+2 reps) and 20-rep Squat Widowmakers.
Before choosing this plan
Never use Rest-Pause on Squat, Deadlift, or free-weight Bent-Over Rows—those lifts use heavy straight sets for spinal safety.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dumbbells
- Lat pulldown
- Leg press
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Alternates Upper A1/A2 and Lower B1/B2 workouts with 3-part Rest-Pause sets on pressing/pulling and heavy top set + 20-rep Widowmaker sets on legs.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
4
sessions
Week 1
4 sessions
Day 1 · Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness)
Bench Press main
1 × 8 @ 78%working
Rest 0:30
DC Rest-Pause Mini-Set 1 (8 reps → rack for 15 deep breaths)
1 × 4 @ 78%working
Rest 0:30
DC Rest-Pause Mini-Set 2 (4 reps → rack for 15 deep breaths)
1 × 2+ AMRAP @ 78%amrap
Rest 3:00
DC Rest-Pause Mini-Set 3 (2+ reps + 60s loaded pec stretch)
Overhead Press main
1 × 8 @ 76%working
Rest 0:30
DC Rest-Pause Mini-Set 1
1 × 4 @ 76%working
Rest 0:30
DC Rest-Pause Mini-Set 2
1 × 2+ AMRAP @ 76%amrap
Rest 2:30
DC Rest-Pause Mini-Set 3
Close-Grip Bench Press main
1 × 8 @ 74%working
Rest 0:30
1 × 4 @ 74%working
Rest 0:30
1 × 2+ AMRAP @ 74%amrap
Rest 2:30
Lat Pulldown accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 3working
Rest 2:00
Rest-Pause 3 + dead hang stretch
Barbell Row main
1 × 6 @ 80%working
Rest 2:30
Heavy Straight Set 1 (6–8 reps, no rest-pause on lower-back loaded rows)
1 × 10 @ 72%working
Rest 2:00
Heavy Straight Set 2 (10–12 reps)
Day 2 · Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker)
Barbell Curl accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 2working
Rest 2:00
Rest-Pause 3
Standing Calf Raise accessory
1 × 12working
Rest 2:00
DC Calf Style: 5-second negative + 15-second painful bottom stretch on every rep
Romanian Deadlift main
1 × 8 @ 78%working
Rest 2:30
Heavy Top Straight Set (8 reps)
1 × 12 @ 70%working
Rest 2:00
Backoff Straight Set (12 reps)
Squat main
1 × 6 @ 82%working
Rest 3:30
Heavy Top Set: 1×6–8 @ 82%+
1 × 20 @ 64%working
Rest 4:00
DC WIDOWMAKER SET: 1×20 breathing reps right after your heavy top set!
Day 3 · Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row)
Incline Bench Press main
1 × 8 @ 78%working
Rest 0:30
1 × 4 @ 78%working
Rest 0:30
1 × 2+ AMRAP @ 78%amrap
Rest 2:30
Dumbbell Shoulder Press accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Dip accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 3working
Rest 2:00
Chin-Up accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Pendlay Row accessory
1 × 6working
Rest 2:30
Heavy Top Set (6 reps)
1 × 10working
Rest 2:00
Backoff Set (10 reps)
Day 4 · Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press)
Preacher Curl accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Hammer Curl accessory
1 × 12working
Rest 1:30
Straight set for brachialis/forearm thickness
Deadlift main
1 × 5 @ 82%working
Rest 3:30
Heavy Top Set: 1×5–6
1 × 8 @ 74%working
Rest 3:00
Heavy Backoff Set: 1×8–10
Leg Press accessory
1 × 8working
Rest 2:30
Heavy Top Set (8 reps)
1 × 20working
Rest 3:00
20-Rep Leg Press Widowmaker
Week 2
4
sessions
Week 2
4 sessions
Day 1 · Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness)
Bench Press main
1 × 8 @ 79.5%working
Rest 0:30
DC Rest-Pause Mini-Set 1 (8 reps → rack for 15 deep breaths)
1 × 4 @ 79.5%working
Rest 0:30
DC Rest-Pause Mini-Set 2 (4 reps → rack for 15 deep breaths)
1 × 2+ AMRAP @ 79.5%amrap
Rest 3:00
DC Rest-Pause Mini-Set 3 (2+ reps + 60s loaded pec stretch)
Overhead Press main
1 × 8 @ 77.5%working
Rest 0:30
DC Rest-Pause Mini-Set 1
1 × 4 @ 77.5%working
Rest 0:30
DC Rest-Pause Mini-Set 2
1 × 2+ AMRAP @ 77.5%amrap
Rest 2:30
DC Rest-Pause Mini-Set 3
Close-Grip Bench Press main
1 × 8 @ 75.5%working
Rest 0:30
1 × 4 @ 75.5%working
Rest 0:30
1 × 2+ AMRAP @ 75.5%amrap
Rest 2:30
Lat Pulldown accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 3working
Rest 2:00
Rest-Pause 3 + dead hang stretch
Barbell Row main
1 × 6 @ 81.5%working
Rest 2:30
Heavy Straight Set 1 (6–8 reps, no rest-pause on lower-back loaded rows)
1 × 10 @ 73.5%working
Rest 2:00
Heavy Straight Set 2 (10–12 reps)
Day 2 · Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker)
Barbell Curl accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 2working
Rest 2:00
Rest-Pause 3
Standing Calf Raise accessory
1 × 12working
Rest 2:00
DC Calf Style: 5-second negative + 15-second painful bottom stretch on every rep
Romanian Deadlift main
1 × 8 @ 79.5%working
Rest 2:30
Heavy Top Straight Set (8 reps)
1 × 12 @ 71.5%working
Rest 2:00
Backoff Straight Set (12 reps)
Squat main
1 × 6 @ 83.5%working
Rest 3:30
Heavy Top Set: 1×6–8 @ 82%+
1 × 20 @ 65.5%working
Rest 4:00
DC WIDOWMAKER SET: 1×20 breathing reps right after your heavy top set!
Day 3 · Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row)
Incline Bench Press main
1 × 8 @ 79.5%working
Rest 0:30
1 × 4 @ 79.5%working
Rest 0:30
1 × 2+ AMRAP @ 79.5%amrap
Rest 2:30
Dumbbell Shoulder Press accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Dip accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 3working
Rest 2:00
Chin-Up accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Pendlay Row accessory
1 × 6working
Rest 2:30
Heavy Top Set (6 reps)
1 × 10working
Rest 2:00
Backoff Set (10 reps)
Day 4 · Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press)
Preacher Curl accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Hammer Curl accessory
1 × 12working
Rest 1:30
Straight set for brachialis/forearm thickness
Deadlift main
1 × 5 @ 83.5%working
Rest 3:30
Heavy Top Set: 1×5–6
1 × 8 @ 75.5%working
Rest 3:00
Heavy Backoff Set: 1×8–10
Leg Press accessory
1 × 8working
Rest 2:30
Heavy Top Set (8 reps)
1 × 20working
Rest 3:00
20-Rep Leg Press Widowmaker
Week 3
4
sessions
Week 3
4 sessions
Day 1 · Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness)
Bench Press main
1 × 8 @ 81%working
Rest 0:30
DC Rest-Pause Mini-Set 1 (8 reps → rack for 15 deep breaths)
1 × 4 @ 81%working
Rest 0:30
DC Rest-Pause Mini-Set 2 (4 reps → rack for 15 deep breaths)
1 × 2+ AMRAP @ 81%amrap
Rest 3:00
DC Rest-Pause Mini-Set 3 (2+ reps + 60s loaded pec stretch)
Overhead Press main
1 × 8 @ 79%working
Rest 0:30
DC Rest-Pause Mini-Set 1
1 × 4 @ 79%working
Rest 0:30
DC Rest-Pause Mini-Set 2
1 × 2+ AMRAP @ 79%amrap
Rest 2:30
DC Rest-Pause Mini-Set 3
Close-Grip Bench Press main
1 × 8 @ 77%working
Rest 0:30
1 × 4 @ 77%working
Rest 0:30
1 × 2+ AMRAP @ 77%amrap
Rest 2:30
Lat Pulldown accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 3working
Rest 2:00
Rest-Pause 3 + dead hang stretch
Barbell Row main
1 × 6 @ 83%working
Rest 2:30
Heavy Straight Set 1 (6–8 reps, no rest-pause on lower-back loaded rows)
1 × 10 @ 75%working
Rest 2:00
Heavy Straight Set 2 (10–12 reps)
Day 2 · Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker)
Barbell Curl accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 2working
Rest 2:00
Rest-Pause 3
Standing Calf Raise accessory
1 × 12working
Rest 2:00
DC Calf Style: 5-second negative + 15-second painful bottom stretch on every rep
Romanian Deadlift main
1 × 8 @ 81%working
Rest 2:30
Heavy Top Straight Set (8 reps)
1 × 12 @ 73%working
Rest 2:00
Backoff Straight Set (12 reps)
Squat main
1 × 6 @ 85%working
Rest 3:30
Heavy Top Set: 1×6–8 @ 82%+
1 × 20 @ 67%working
Rest 4:00
DC WIDOWMAKER SET: 1×20 breathing reps right after your heavy top set!
Day 3 · Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row)
Incline Bench Press main
1 × 8 @ 81%working
Rest 0:30
1 × 4 @ 81%working
Rest 0:30
1 × 2+ AMRAP @ 81%amrap
Rest 2:30
Dumbbell Shoulder Press accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Dip accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 3working
Rest 2:00
Chin-Up accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Pendlay Row accessory
1 × 6working
Rest 2:30
Heavy Top Set (6 reps)
1 × 10working
Rest 2:00
Backoff Set (10 reps)
Day 4 · Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press)
Preacher Curl accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Hammer Curl accessory
1 × 12working
Rest 1:30
Straight set for brachialis/forearm thickness
Deadlift main
1 × 5 @ 85%working
Rest 3:30
Heavy Top Set: 1×5–6
1 × 8 @ 77%working
Rest 3:00
Heavy Backoff Set: 1×8–10
Leg Press accessory
1 × 8working
Rest 2:30
Heavy Top Set (8 reps)
1 × 20working
Rest 3:00
20-Rep Leg Press Widowmaker
Week 4
4
sessions
Week 4
4 sessions
Day 1 · Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness)
Bench Press main
1 × 8 @ 82.5%working
Rest 0:30
DC Rest-Pause Mini-Set 1 (8 reps → rack for 15 deep breaths)
1 × 4 @ 82.5%working
Rest 0:30
DC Rest-Pause Mini-Set 2 (4 reps → rack for 15 deep breaths)
1 × 2+ AMRAP @ 82.5%amrap
Rest 3:00
DC Rest-Pause Mini-Set 3 (2+ reps + 60s loaded pec stretch)
Overhead Press main
1 × 8 @ 80.5%working
Rest 0:30
DC Rest-Pause Mini-Set 1
1 × 4 @ 80.5%working
Rest 0:30
DC Rest-Pause Mini-Set 2
1 × 2+ AMRAP @ 80.5%amrap
Rest 2:30
DC Rest-Pause Mini-Set 3
Close-Grip Bench Press main
1 × 8 @ 78.5%working
Rest 0:30
1 × 4 @ 78.5%working
Rest 0:30
1 × 2+ AMRAP @ 78.5%amrap
Rest 2:30
Lat Pulldown accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 3working
Rest 2:00
Rest-Pause 3 + dead hang stretch
Barbell Row main
1 × 6 @ 84.5%working
Rest 2:30
Heavy Straight Set 1 (6–8 reps, no rest-pause on lower-back loaded rows)
1 × 10 @ 76.5%working
Rest 2:00
Heavy Straight Set 2 (10–12 reps)
Day 2 · Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker)
Barbell Curl accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 2working
Rest 2:00
Rest-Pause 3
Standing Calf Raise accessory
1 × 12working
Rest 2:00
DC Calf Style: 5-second negative + 15-second painful bottom stretch on every rep
Romanian Deadlift main
1 × 8 @ 82.5%working
Rest 2:30
Heavy Top Straight Set (8 reps)
1 × 12 @ 74.5%working
Rest 2:00
Backoff Straight Set (12 reps)
Squat main
1 × 6 @ 86.5%working
Rest 3:30
Heavy Top Set: 1×6–8 @ 82%+
1 × 20 @ 68.5%working
Rest 4:00
DC WIDOWMAKER SET: 1×20 breathing reps right after your heavy top set!
Day 3 · Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row)
Incline Bench Press main
1 × 8 @ 82.5%working
Rest 0:30
1 × 4 @ 82.5%working
Rest 0:30
1 × 2+ AMRAP @ 82.5%amrap
Rest 2:30
Dumbbell Shoulder Press accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Dip accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 3working
Rest 2:00
Chin-Up accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Pendlay Row accessory
1 × 6working
Rest 2:30
Heavy Top Set (6 reps)
1 × 10working
Rest 2:00
Backoff Set (10 reps)
Day 4 · Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press)
Preacher Curl accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Hammer Curl accessory
1 × 12working
Rest 1:30
Straight set for brachialis/forearm thickness
Deadlift main
1 × 5 @ 86.5%working
Rest 3:30
Heavy Top Set: 1×5–6
1 × 8 @ 78.5%working
Rest 3:00
Heavy Backoff Set: 1×8–10
Leg Press accessory
1 × 8working
Rest 2:30
Heavy Top Set (8 reps)
1 × 20working
Rest 3:00
20-Rep Leg Press Widowmaker
Week 5
4
sessions
Week 5
4 sessions
Day 1 · Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness)
Bench Press main
1 × 8 @ 84%working
Rest 0:30
DC Rest-Pause Mini-Set 1 (8 reps → rack for 15 deep breaths)
1 × 4 @ 84%working
Rest 0:30
DC Rest-Pause Mini-Set 2 (4 reps → rack for 15 deep breaths)
1 × 2+ AMRAP @ 84%amrap
Rest 3:00
DC Rest-Pause Mini-Set 3 (2+ reps + 60s loaded pec stretch)
Overhead Press main
1 × 8 @ 82%working
Rest 0:30
DC Rest-Pause Mini-Set 1
1 × 4 @ 82%working
Rest 0:30
DC Rest-Pause Mini-Set 2
1 × 2+ AMRAP @ 82%amrap
Rest 2:30
DC Rest-Pause Mini-Set 3
Close-Grip Bench Press main
1 × 8 @ 80%working
Rest 0:30
1 × 4 @ 80%working
Rest 0:30
1 × 2+ AMRAP @ 80%amrap
Rest 2:30
Lat Pulldown accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 3working
Rest 2:00
Rest-Pause 3 + dead hang stretch
Barbell Row main
1 × 6 @ 86%working
Rest 2:30
Heavy Straight Set 1 (6–8 reps, no rest-pause on lower-back loaded rows)
1 × 10 @ 78%working
Rest 2:00
Heavy Straight Set 2 (10–12 reps)
Day 2 · Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker)
Barbell Curl accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 2working
Rest 2:00
Rest-Pause 3
Standing Calf Raise accessory
1 × 12working
Rest 2:00
DC Calf Style: 5-second negative + 15-second painful bottom stretch on every rep
Romanian Deadlift main
1 × 8 @ 84%working
Rest 2:30
Heavy Top Straight Set (8 reps)
1 × 12 @ 76%working
Rest 2:00
Backoff Straight Set (12 reps)
Squat main
1 × 6 @ 88%working
Rest 3:30
Heavy Top Set: 1×6–8 @ 82%+
1 × 20 @ 70%working
Rest 4:00
DC WIDOWMAKER SET: 1×20 breathing reps right after your heavy top set!
Day 3 · Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row)
Incline Bench Press main
1 × 8 @ 84%working
Rest 0:30
1 × 4 @ 84%working
Rest 0:30
1 × 2+ AMRAP @ 84%amrap
Rest 2:30
Dumbbell Shoulder Press accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Dip accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 3working
Rest 2:00
Chin-Up accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Pendlay Row accessory
1 × 6working
Rest 2:30
Heavy Top Set (6 reps)
1 × 10working
Rest 2:00
Backoff Set (10 reps)
Day 4 · Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press)
Preacher Curl accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Hammer Curl accessory
1 × 12working
Rest 1:30
Straight set for brachialis/forearm thickness
Deadlift main
1 × 5 @ 88%working
Rest 3:30
Heavy Top Set: 1×5–6
1 × 8 @ 80%working
Rest 3:00
Heavy Backoff Set: 1×8–10
Leg Press accessory
1 × 8working
Rest 2:30
Heavy Top Set (8 reps)
1 × 20working
Rest 3:00
20-Rep Leg Press Widowmaker
Week 6
4
sessions
Week 6
4 sessions
Day 1 · Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness)
Bench Press main
1 × 8 @ 85.5%working
Rest 0:30
DC Rest-Pause Mini-Set 1 (8 reps → rack for 15 deep breaths)
1 × 4 @ 85.5%working
Rest 0:30
DC Rest-Pause Mini-Set 2 (4 reps → rack for 15 deep breaths)
1 × 2+ AMRAP @ 85.5%amrap
Rest 3:00
DC Rest-Pause Mini-Set 3 (2+ reps + 60s loaded pec stretch)
Overhead Press main
1 × 8 @ 83.5%working
Rest 0:30
DC Rest-Pause Mini-Set 1
1 × 4 @ 83.5%working
Rest 0:30
DC Rest-Pause Mini-Set 2
1 × 2+ AMRAP @ 83.5%amrap
Rest 2:30
DC Rest-Pause Mini-Set 3
Close-Grip Bench Press main
1 × 8 @ 81.5%working
Rest 0:30
1 × 4 @ 81.5%working
Rest 0:30
1 × 2+ AMRAP @ 81.5%amrap
Rest 2:30
Lat Pulldown accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 3working
Rest 2:00
Rest-Pause 3 + dead hang stretch
Barbell Row main
1 × 6 @ 87.5%working
Rest 2:30
Heavy Straight Set 1 (6–8 reps, no rest-pause on lower-back loaded rows)
1 × 10 @ 79.5%working
Rest 2:00
Heavy Straight Set 2 (10–12 reps)
Day 2 · Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker)
Barbell Curl accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 2working
Rest 2:00
Rest-Pause 3
Standing Calf Raise accessory
1 × 12working
Rest 2:00
DC Calf Style: 5-second negative + 15-second painful bottom stretch on every rep
Romanian Deadlift main
1 × 8 @ 85.5%working
Rest 2:30
Heavy Top Straight Set (8 reps)
1 × 12 @ 77.5%working
Rest 2:00
Backoff Straight Set (12 reps)
Squat main
1 × 6 @ 89.5%working
Rest 3:30
Heavy Top Set: 1×6–8 @ 82%+
1 × 20 @ 71.5%working
Rest 4:00
DC WIDOWMAKER SET: 1×20 breathing reps right after your heavy top set!
Day 3 · Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row)
Incline Bench Press main
1 × 8 @ 85.5%working
Rest 0:30
1 × 4 @ 85.5%working
Rest 0:30
1 × 2+ AMRAP @ 85.5%amrap
Rest 2:30
Dumbbell Shoulder Press accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Dip accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 3working
Rest 2:00
Chin-Up accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Pendlay Row accessory
1 × 6working
Rest 2:30
Heavy Top Set (6 reps)
1 × 10working
Rest 2:00
Backoff Set (10 reps)
Day 4 · Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press)
Preacher Curl accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Hammer Curl accessory
1 × 12working
Rest 1:30
Straight set for brachialis/forearm thickness
Deadlift main
1 × 5 @ 89.5%working
Rest 3:30
Heavy Top Set: 1×5–6
1 × 8 @ 81.5%working
Rest 3:00
Heavy Backoff Set: 1×8–10
Leg Press accessory
1 × 8working
Rest 2:30
Heavy Top Set (8 reps)
1 × 20working
Rest 3:00
20-Rep Leg Press Widowmaker
Week 7
4
sessions
Week 7
4 sessions
Day 1 · Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness)
Bench Press main
1 × 8 @ 87%working
Rest 0:30
DC Rest-Pause Mini-Set 1 (8 reps → rack for 15 deep breaths)
1 × 4 @ 87%working
Rest 0:30
DC Rest-Pause Mini-Set 2 (4 reps → rack for 15 deep breaths)
1 × 2+ AMRAP @ 87%amrap
Rest 3:00
DC Rest-Pause Mini-Set 3 (2+ reps + 60s loaded pec stretch)
Overhead Press main
1 × 8 @ 85%working
Rest 0:30
DC Rest-Pause Mini-Set 1
1 × 4 @ 85%working
Rest 0:30
DC Rest-Pause Mini-Set 2
1 × 2+ AMRAP @ 85%amrap
Rest 2:30
DC Rest-Pause Mini-Set 3
Close-Grip Bench Press main
1 × 8 @ 83%working
Rest 0:30
1 × 4 @ 83%working
Rest 0:30
1 × 2+ AMRAP @ 83%amrap
Rest 2:30
Lat Pulldown accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 3working
Rest 2:00
Rest-Pause 3 + dead hang stretch
Barbell Row main
1 × 6 @ 89%working
Rest 2:30
Heavy Straight Set 1 (6–8 reps, no rest-pause on lower-back loaded rows)
1 × 10 @ 81%working
Rest 2:00
Heavy Straight Set 2 (10–12 reps)
Day 2 · Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker)
Barbell Curl accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 2working
Rest 2:00
Rest-Pause 3
Standing Calf Raise accessory
1 × 12working
Rest 2:00
DC Calf Style: 5-second negative + 15-second painful bottom stretch on every rep
Romanian Deadlift main
1 × 8 @ 87%working
Rest 2:30
Heavy Top Straight Set (8 reps)
1 × 12 @ 79%working
Rest 2:00
Backoff Straight Set (12 reps)
Squat main
1 × 6 @ 91%working
Rest 3:30
Heavy Top Set: 1×6–8 @ 82%+
1 × 20 @ 73%working
Rest 4:00
DC WIDOWMAKER SET: 1×20 breathing reps right after your heavy top set!
Day 3 · Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row)
Incline Bench Press main
1 × 8 @ 87%working
Rest 0:30
1 × 4 @ 87%working
Rest 0:30
1 × 2+ AMRAP @ 87%amrap
Rest 2:30
Dumbbell Shoulder Press accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Dip accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 3working
Rest 2:00
Chin-Up accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Pendlay Row accessory
1 × 6working
Rest 2:30
Heavy Top Set (6 reps)
1 × 10working
Rest 2:00
Backoff Set (10 reps)
Day 4 · Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press)
Preacher Curl accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Hammer Curl accessory
1 × 12working
Rest 1:30
Straight set for brachialis/forearm thickness
Deadlift main
1 × 5 @ 91%working
Rest 3:30
Heavy Top Set: 1×5–6
1 × 8 @ 83%working
Rest 3:00
Heavy Backoff Set: 1×8–10
Leg Press accessory
1 × 8working
Rest 2:30
Heavy Top Set (8 reps)
1 × 20working
Rest 3:00
20-Rep Leg Press Widowmaker
Week 8
4
sessions
Week 8
4 sessions
Day 1 · Upper A1 (Chest, Shoulders, Triceps, Back Width & Thickness)
Bench Press main
1 × 8 @ 88.5%working
Rest 0:30
DC Rest-Pause Mini-Set 1 (8 reps → rack for 15 deep breaths)
1 × 4 @ 88.5%working
Rest 0:30
DC Rest-Pause Mini-Set 2 (4 reps → rack for 15 deep breaths)
1 × 2+ AMRAP @ 88.5%amrap
Rest 3:00
DC Rest-Pause Mini-Set 3 (2+ reps + 60s loaded pec stretch)
Overhead Press main
1 × 8 @ 86.5%working
Rest 0:30
DC Rest-Pause Mini-Set 1
1 × 4 @ 86.5%working
Rest 0:30
DC Rest-Pause Mini-Set 2
1 × 2+ AMRAP @ 86.5%amrap
Rest 2:30
DC Rest-Pause Mini-Set 3
Close-Grip Bench Press main
1 × 8 @ 84.5%working
Rest 0:30
1 × 4 @ 84.5%working
Rest 0:30
1 × 2+ AMRAP @ 84.5%amrap
Rest 2:30
Lat Pulldown accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 3working
Rest 2:00
Rest-Pause 3 + dead hang stretch
Barbell Row main
1 × 6 @ 90.5%working
Rest 2:30
Heavy Straight Set 1 (6–8 reps, no rest-pause on lower-back loaded rows)
1 × 10 @ 82.5%working
Rest 2:00
Heavy Straight Set 2 (10–12 reps)
Day 2 · Lower B1 (Biceps, Calves, Hamstrings & Squat + Widowmaker)
Barbell Curl accessory
1 × 8working
Rest 0:30
Rest-Pause 1
1 × 4working
Rest 0:30
Rest-Pause 2
1 × 2working
Rest 2:00
Rest-Pause 3
Standing Calf Raise accessory
1 × 12working
Rest 2:00
DC Calf Style: 5-second negative + 15-second painful bottom stretch on every rep
Romanian Deadlift main
1 × 8 @ 88.5%working
Rest 2:30
Heavy Top Straight Set (8 reps)
1 × 12 @ 80.5%working
Rest 2:00
Backoff Straight Set (12 reps)
Squat main
1 × 6 @ 92.5%working
Rest 3:30
Heavy Top Set: 1×6–8 @ 82%+
1 × 20 @ 74.5%working
Rest 4:00
DC WIDOWMAKER SET: 1×20 breathing reps right after your heavy top set!
Day 3 · Upper A2 (Incline, Shoulders, Dips, Pull-Ups & Pendlay Row)
Incline Bench Press main
1 × 8 @ 88.5%working
Rest 0:30
1 × 4 @ 88.5%working
Rest 0:30
1 × 2+ AMRAP @ 88.5%amrap
Rest 2:30
Dumbbell Shoulder Press accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Dip accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 3working
Rest 2:00
Chin-Up accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Pendlay Row accessory
1 × 6working
Rest 2:30
Heavy Top Set (6 reps)
1 × 10working
Rest 2:00
Backoff Set (10 reps)
Day 4 · Lower B2 (Preacher Curl, Hammer Curl, Heavy Deadlift & Leg Press)
Preacher Curl accessory
1 × 8working
Rest 0:30
1 × 4working
Rest 0:30
1 × 2working
Rest 2:00
Hammer Curl accessory
1 × 12working
Rest 1:30
Straight set for brachialis/forearm thickness
Deadlift main
1 × 5 @ 92.5%working
Rest 3:30
Heavy Top Set: 1×5–6
1 × 8 @ 84.5%working
Rest 3:00
Heavy Backoff Set: 1×8–10
Leg Press accessory
1 × 8working
Rest 2:30
Heavy Top Set (8 reps)
1 × 20working
Rest 3:00
20-Rep Leg Press Widowmaker