The Dusty Hanshaw DC Training Program!


Dusty Hanshaw is one of my favorite bodybuilders in the world. He is an incredibly hard worker and is always looking for a way to improve.

Dusty likes to joke that his strawberry soda post-workout drink is the secret to his success. In reality Instead he uses DC Training, heavy slag iron and lots of good-old-fashioned bodybuilding food to transform his physique. At the end of the day there is no substitute for hard work!

Introduction

  • Part 1: Dusty Hanshaw And The DC Training 2-Way Split
  • Part 2: Dusty Hanshaw And The DC Training 3-Way Split
  • Part 3: Dusty Hanshaw And The DC Training 5-Way Split

In this comprehensive guide I want to show you exactly how Dusty Hanshaw used Dante Trudel’s DC Training program to blow up his physique and win his IFBB pro-card.

Dusty never over-complicates his training program with fancy machines and other training gimmicks. He just focuses on the things he knows work best for him: rest-pause sets, extreme stretching and lower volume / higher frequency workouts.

Here is Dusty demonstrating a rest-pause set on the incline bench press:

When Dusty first started using DC Training he was a 224 pound national-level bodybuilder. A few years later he weighed 274 pounds on-stage and won his IFBB pro card. How does a national level bodybuilder add an extra 50 pounds of muscle to their frame in just a few years? Here is Dante Trudel’s answer:

“You don’t put on 50 pounds of muscle mass as a bodybuilder who has been lifting for a number of years… without big time hardcore heavy slag iron training!”

Dusty is a unique case study because he has used all three of the DC Training splits over the course of his career: the 2-way split, the 3-way split and the 5-way split.

Dusty Hanshaw started his DC Training journey with the 2-way split in the year 2007. The DC Training 2-way split is a modified upper body / lower body split performed three days per week. Dante says that 90% of DC Trainees should use the 2-way split because it is the fastest way for most bodybuilders to build muscle.

In the year 2008 Dante Trudel told Dusty Hanshaw to switch to the 3-way split. The DC Training 3-way split is a 4 days per week push / pull / legs split. Dante uses the 3-way split and special “widowmaker exercises” to help extremely advanced bodybuilders bring up their lagging body parts.

Dusty used the 3-way split to bring up his lagging back and arms so that he could be more competitive as a national level bodybuilder.

After several years Dante Trudel instructed Dusty Hanshaw to switch over to the 5-way split. The DC Training 5-way split is a traditional bodybuilding-style split where you train each muscle group once per week.

Dusty used the 5-way split to continue building muscle mass as an elite-level bodybuilder while continuing to bring up his lagging muscle groups.

In the year 2014 Dusty Hanshaw turned his Vision into Reality by winning the NPC North American Championships and earning his IFBB pro-card. Dusty is proof of what you can accomplish with a dream and an unbreakable desire to succeed.

If you are an advanced bodybuilder then this guide will give you the entire DC Training gameplan for how to go from an “average Joe” bodybuilder to an IFBB pro.

I hope that Dusty Hanshaw’s DC Training journey inspires you to pursue your goals as hard as Dusty pursued his. Now let’s get down to business…

Part 1: Dusty Hanshaw And The DC Training 2-Way Split

Dante Trudel starts every DC Trainee on the 2-way split and Dusty Hanshaw was no exception.

The DC Training 2-way split is a modified upper body / lower body split where you train three days per week. Dusty Hanshaw trained his entire upper body day minus his biceps on his first training day and his entire lower body plus his biceps on his second training day.

The 2-way split is designed to add muscle mass to your entire body as fast as possible and rapidly boost your strength levels on key exercises. Here is how Dusty Hanshaw’s workouts were organized on the 2-way split:

Upper Body Day

  • Chest: 1 rest pause set —–> extreme stretch
  • Shoulders: 1 rest pause set —–> extreme stretch
  • Triceps: 1 rest pause set —–> extreme stretch
  • Back width: 1 rest pause set —–> extreme stretch
  • Back thickness: 1-2 straight sets

Lower Body Day

  • Biceps: 1 rest pause set —–> extreme stretch
  • Forearms: 1 straight set
  • Calves: 1 straight set
  • Hamstrings: 1 rest pause set
  • Quads: 2 straight sets —–> extreme stretch (quads and hamstrings)

For each muscle group Dusty performed 1 rest-pause set or 1-2 straight sets to failure. Dusty also performed an “extreme stretch” for many muscle groups like chest and back width immediately after he trained them. Don’t worry, I will explain how Dusty performed his rest-pause sets and extreme stretches in more detail below.

Dusty was training 3 days per week when he first started using DC Training. Here is what his weekly training schedule looked like:

Week 1

  • Monday: Upper Body
  • Wednesday: Lower Body
  • Friday: Upper Body

Week 2

  • Monday: Lower Body
  • Wednesday: Upper Body
  • Friday: Lower Body

Dusty was training each muscle group 3 times in 2 weeks or about once every 4-5 days. This is one of the big advantages of the DC Training 2-way split: it lets you train muscle groups more frequently so that you can build muscle tissue as fast as possible.

Dusty’s Rest-Pause Sets

With the 2-way split Dusty performed 1 exercise per muscle group per workout. For most muscle groups he performed 1 all-out rest-pause set. Dusty’s rest-pause sets were really 3 seperate sets performed to failure with 20-30 seconds rest in between each attempt.

For example Dusty might get 8-10 reps on the first attempt, 3-5 reps on the second attempt and 1-3 reps on the 3rd attempt for a total of 12-18 reps rest-paused.

Here is Dusty Hanshaw giving a perfect demonstration of a rest-pause set on the hammer strength overhead press:

Dusty Hanshaw loves rest-pause sets because they are one of the best ways for a bodybuilder to get stronger. Dusty knows that if he is building strength over time in the 8-20 rep range then he is also building strength.

I don’t know about you but I’ve never seen someone with small legs squat 400 pounds for 20 reps or deadlift 600 pounds for 10 reps!

Rest-pause sets cause a lot of muscle soreness and really fatigue your central nervous system so Dusty only performs one rest-pause set per exercise. That is all he needs to rapidly build size and strength.

For some exercises on the 2-way split Dusty performs 1 or 2 straight sets instead of a rest-pause set. For back thickness Dusty performed 2 straight sets. Performing a rest-pause set on something like deadlifts is just too risky.

For example Dusty might perform a heavy set of 6-9 reps and a lighter set of 9-12 reps on the deadlift. For forearms Dusty performed 1 straight set of 8-12 reps. For calves Dusty performed 1 straight set of 7-10 reps. His “secret” was he paused for 5-10 seconds in the bottom position of every rep. Finally for quads Dusty performed 1 straight set of 4-8 reps and then a “widowmaker” set.

The widowmaker set for quads is basically a 20-rep breathing squat. Your goal is to perform 20 reps with your 10 rep max.

First you perform 10 reps in a row with your 10-rep max. Then you lock out your legs and rest just long enough so you can bust out another 1-3 reps. You keep repeating this process until you have performed 20 total reps.

Dante Trudel calls this a widowmaker set because it feels like you are trying to turn your wife into a widow! Yes – the widowmaker set for quads is THAT hard! Dusty didn’t care though – he was too busy building tree trunk thighs to worry about a little leg day pain.

Dusty’s Extreme Stretches

Dusty performed an “extreme stretch” immediately after training most muscle groups. An extreme stretch is a deep loaded stretch that you perform with extra weight. Dusty says your goal is to hold this stretch for 60-90 seconds to open up the muscle and stretch out the fascia tissue.

Here is Dusty Hanshaw performing an extreme chest stretch:

Dusty believes that these extreme stretches were absolutely critical for his success as a bodybuilder.

Here are some of Dusty’s extreme stretch training videos for every body part. Check it out:

Dusty’s Complete 2-Way Split Training Program

Dusty Hanshaw used the DC Training 2-way split for 6-9 months before moving onto the more advanced 3-way split. The truth is Dante Trudel never revealed Dusty’s exact 2-way split training program.

No one knows for sure which exercises he used when he first started using the DC Training program. Here is a sample 2-way split training program that I wrote for my article “DC Training: The Ultimate Guide!

These may not be the exact exercises that Dusty used when he first started using DC Training. However, it should give you a good idea of how to set up your own 2-way split training program. Check it out:

DC Training Upper Body Workout #1

  • A1: 30 degree incline DB press, 1 x 20-30 RP**
  • B1: Hammer strength overhead press, 1 x 11-20 RP**
  • C1: Dead stop skull crushers, 1 x 11-20 RP**
  • D1: Rack chins, 1 x 11-20 RP**
  • E1: T-bar row, 2 x (8-10, 10-12)

**Performed as a rest-pause set.

Here are some sample training videos for this workout: exercise A1, exercise B1, exercise C1, exercise D1, exercise E1.

DC Training Lower Body Workout #1

  • A1: 45 degree incline DB curl (supinated grip)
  • B1: Cable 1-arm reverse curl, 1 x 12-20
  • C1: Leg press calf raise, 1 x 7-10
  • D1: Kneeling unilateral leg curl (feet plantar flexed / pointing straight), 1 x 11-20 RP**
  • E1: Back squat (medium stance / heels flat), 2 x (4-8, 20****)

**Performed as a rest-pause set.

****Performed as a DC-style widowmaker set for quads.

Here are some sample training videos for this workout: exercise A1, exercise B1, exercise C1, exercise D1, exercise E1.

DC Training Upper Body Workout #2

  • A1: Hammer strength flat press, 1 x 11-20 RP**
  • B1: Seated barbell military press, 1 x 11-20 RP**
  • C1: V-bar dips (upright torso), 1 x 11-20 RP**
  • D1: Cable pull down (wide / pronated grip), 1 x 11-20 RP**
  • E1: Barbell dead stop row, 2 x (8-10, 10-12)

**Performed as a rest-pause set.

Here are some sample training videos for this workout: exercise A1, exercise B1, exercise C1, exercise D1, exercise E1.

DC Training Lower Body Workout #2

  • A1: Preacher ez-bar curl (close / supinated grip), 1 x 11-20 RP**
  • B1: Standing bilateral DB curl (hammer grip), 1 x 12-20
  • C1: Standing machine calf raise, 1 x 7-10
  • D1: Sumo leg press, 1 x 11-20 RP**
  • E1: Leg Press, 2 x (6-10, 20****)

**Performed as a rest-pause set.

****Performed as a DC-style widowmaker set for quads.

Here are some sample training videos for this workout: exercise A1, exercise B1, exercise C1, exercise D1, exercise E1.

DC Training Upper Body Workout #3

  • A1: Smith machine 30 degree incline press, 1 x 11-20 RP**
  • B1: Seated DB overhead press, 1 x 20-30 RP**
  • C1: Smith machine close grip bench press, 1 x 11-20 RP**
  • D1: Hammer strength bilateral pull down (supinated grip), 1 x 11-20 RP**
  • E1: Conventional deadlift, 2 x (5-7, 8-10)

**Performed as a rest-pause set.

Here are some sample training videos for this workout: exercise A1, exercise B1, exercise C1, exercise D1, exercise E1.

DC Training Lower Body Workout #3 

  • A1: DB concentration curl, 1 x 11-20 RP**
  • B1: Preacher ez-bar curl (wide / pronated grip), 1 x 12-20
  • C1: Machine hack squat calf raise, 1 x 7-10
  • D1: Bilateral lying leg curl (Poliquin method*** / feet pointing in), 1 x 11-20 RP**
  • E1: Machine hack squat (medium stance), 2 x (4-8, 20****)

**Performed as a rest-pause set.

**Dorsiflex your ankles (point your toes towards your shins) on the concentric range and plantar flex your ankles (point your toes away from your shins) on the eccentric range. See the video below for more details.

****Performed as a DC-style widowmaker set for quads.

Here are some sample training videos for this workout: exercise A1, exercise B1, exercise C1, exercise D1, exercise E1.

If you want to give DC Training a shot then I highly recommend you give the above training routine a shot. I am confident you will be happy with the results!

Part 2: Dusty Hanshaw And The DC Training 3-Way Split

After 6-9 months on the DC Training program Dusty Hanshaw switched to the more advanced 3-way split. The 3-way split is a 4 days per week push / pull / legs split that advanced DC Trainees use to bring up their lagging body parts.

Dusty’s back and arms were lagging behind the rest of his body and he needed to bring these muscle groups up to be more competitive against other national level bodybuilders.

Here is what a push / pull / legs split looks like:

  • Push Day: Chest / Shoulders / Triceps
  • Pull Day: Back / Biceps
  • Legs Day: Quads / Hamstrings / Calves

The push / pull / legs split is one of the most popular bodybuilding training splits. It reduces overlap between muscle groups which helps you to recover and grow from your workouts. For example you never have to worry about your triceps being sore and impacting your chest workout because you train them on the same day.

The 4 day push / pull / legs split is unique because you train different muscle groups on different days each week. For example:

Week 1

  • Monday: Pull
  • Wednesday: Push
  • Friday: Legs
  • Saturday: Pull

Week 2

  • Monday: Push
  • Wednesday: Legs
  • Friday: Pull
  • Saturday: Push

Week 3

  • Monday: Legs
  • Wednesday: Pull
  • Friday: Push
  • Saturday: Legs

Dusty loved the 3-way split because his workouts are much shorter and he has room to perform more volume for weaker muscle groups. As an added bonus he still gets the chance to train muscle groups about once every 5 days so he can still rapidly increase his overall strength.

The big disadvantage of the 3-way split is that you have an extra workout each week which can hurt your recovery and slow down your progress if you are not careful.

Here is how Dante Trudel recommends his bodybuilders organize their workouts when they first start using the 3-way split:

Pull Day

  • Back width: 1 rest-pause set —–> extreme stretch
  • Back thickness: 1-2 straight sets
  • Biceps: 1 rest-pause set —–> extreme stretch
  • Forearms: 1 straight set

Push Day

  • Chest: 1 rest-pause set —–> extreme stretch
  • Shoulders: 1 rest-pause set —–> extreme stretch
  • Triceps: 1 rest-pause set —–> extreme stretch

Legs Day

  • Calves: 1 straight set
  • Hamstrings: 1 rest-pause set
  • Quads: 2 straight sets ——> quads / hamstrings extreme stretches

As you can see you are still performing 1 rest-pause set or 1-2 straight sets per exercise. Remember, DC Training is all about lower volume / higher frequency workouts so you can get stronger and build muscle mass as fast as possible.

I mentioned earlier that Dusty Hanshaw switched from the 2-way split to the 3-way split to bring up his lagging muscle groups. Dusty’s back and arms were lagging behind the rest of his body and holding back his physique. Dusty started performing an extra exercise called a “widowmaker exercise” for each of these muscle groups.

Here is what Dusty’s training looked like for his weaker body parts on the 3-way split:

  • Step 1: Rest-Pause Exercise
  • Step 2: Widowmaker Exercise
  • Step 3: Extreme Stretch

According to Dante Trudel the widowmaker exercise is a key exercise that you use to bring up your weaker body parts. You perform this key exercise every single workout for that muscle group. So Dusty had his 3 rest-pause exercises that he rotated through each workout and he had his widowmaker exercise that he performed every workout.

Dante Trudel says that the widowmaker exercise has three main criteria:

  • It puts your muscle into a deep loaded stretch
  • It puts you into a “power groove” position where you can grind out reps
  • You can be progressive over time on this exercise

For example Dusty used the hammer strength dip machine as his key widowmaker exercise for his triceps. Hammer strength dips meet all three criteria: the loaded stretch, the power groove position and progression over time.

Dusty started out performing the widowmaker exercise for 30 reps. His goal was to take small weight jumps almost every workout so that his reps dropped from 30 to 25, 20, 15 and finally 10 over months and months of time.

Here is what Dusty’s progression on hammer strength dips looked like:

  • Workout #1: 180 lbs x 30 reps
  • Workout #2: 190 lbs x 30 reps
  • Workout #3: 200 lbs x 29 reps
  • Workout #4: 210 lbs x 28 reps
  • Workout #5: 220 lbs x 26 reps
  • Workout #6: 220 lbs x 27 reps
  • Workout #7: 230 lbs x 25 reps
  • Workout #8: 240 lbs x 24 reps
  • Workout #9: 240 lbs x 26 reps
  • Workout #10: 250 lbs x 25 reps
  • Workout #11: 260 lbs x 25 reps
  • Workout #12: 270 lbs x 24 reps
  • Workout #13: 270 lbs x 26 reps
  • Workout #14: 280 lbs x 24 reps
  • Workout #15: 290 lbs x 23 reps

Note: these are just sample training weights. Dusty’s actual working weights were likely much higher than this! Dusty occasionally had workouts where he used the same weight and tried to get more reps. However, the primary goal was to keep bumping the weight up and let his reps fall down over several months.

Now you should have a very good understanding of how Dusty used the 3-way split to bring up his weaker body parts. Let’s put it all together by looking at his actual 3-way split workouts. Here is a basic template for each of Dusty’s 3-way split training days:

Dusty’s 3-Way Split Pull Day

  • Back width: 1 rest-pause set
  • Back width: 1 widowmaker set —–> extreme stretch
  • Back thickness: 1-2 straight sets
  • Biceps: 1 rest-pause set
  • Forearms: 1 straight set
  • Biceps: 1 widowmaker set —–> extreme stretch

Dusty’s 3-Way Split Push Day

  • Chest: 1 rest-pause set —–> extreme stretch
  • Shoulders: 1 rest-pause set —–> extreme stretch
  • Triceps: 1 rest-pause set
  • Triceps: 1 widowmaker set —–> extreme stretch

Dusty’s 3-Way Split Leg Day

  • Calves: 1 straight set
  • Hamstrings: 1 rest-pause set
  • Quads: 2 straight sets ——> quads / hamstrings extreme stretches

I hope all of this makes sense. Now I am going to give you the exact 3-way split DC Training program that Dusty Hanshaw used to bring up his lagging back and arms and to prepare for his national level bodybuilding contests in 2008. All of the credit for this program goes to Dusty’s coach Dante Trudel. Dante posted this program on the “intense muscle” bodybuilding forum many years ago. Check it out:

Dusty Hanshaw’s Pull Workout #1

  • A1: Rack chins, 1 x 11-20 RP**
  • B1: Dante rows, 1 x 10-30****
  • C1: Barbell bent-over row, 2 x (10-13, 7-9)
  • D1: Standing alternating DB curl (supinating grip), 1 x 11-20 RP**
  • E1: Reverse grip 1-arm cable curls, 1 x 12-20
  • F1: Preacher ez-bar curl (close / supinated grip), 1 x 10-30****

**Performed as a DC-style rest-pause set.

****Performed as a DC-style widowmaker set for lagging body parts.

Dusty Hanshaw’s Push Workout #1

  • A1: Smith machine incline press (medium grip), 1 x 11-20 RP**
  • B1: Paramount machine shoulder press, 1 x 11-20 RP**
  • C1: PJR pullover, 1 x 15-25 RP**
  • D1: Hammer strength dips, 1 x 10-30****

**Performed as a DC-style rest-pause set.

****Performed as a DC-style widowmaker set for lagging body parts.

Dusty Hanshaw’s Leg Workout #1

  • A1: Standing calf raise, 1 x 15-20 RP**
  • B1: Bilateral lying leg curls (feet plantar flexed / pointing straight), 1 x 15-24 RP**
  • C1: Machine hack squat, 2 x (4-8, 20****)

**Performed as a DC-style rest-pause set.

****Performed as a DC-style quadriceps widowmaker set.

Dusty Hanshaw’s Pull Workout #2

  • A1: Bilateral hammer strength pull down machine (pronated grip), 1 x 15-20 RP**
  • B1: E1: Dante rows, 1 x 10-30****
  • C1: Conventional deadlifts, 2 x (10-13, 7-9)
  • D1: Standing DB pinwheel curls, 1 x 20-30 RP**
  • E1: Reverse grip 1-arm cable curls, 1 x 12-20
  • F1: Preacher ez-bar curl (close / supinated grip), 1 x 10-30****

**Performed as a DC-style rest-pause set.

****Performed as a DC-style widowmaker set for lagging body parts.

Dusty Hanshaw’s Push Workout #2

  • A1: Incline DB press 1 x 15-30 RP**
  • B1: Smith machine military press, 1 x 15-20 RP**
  • C1: Smith machine reverse grip bench press, 1 x 15-25 RP**
  • D1: Hammer strength dips, 1 x 10-30****

**Performed as a DC-style rest-pause set.

****Performed as a DC-style widowmaker set for lagging body parts.

Dusty Hanshaw’s Leg Workout #2

  • A1: Leg press calf raise, 1 x 15-25 RP**
  • B1: Seated leg curls (feet plantarflexed / pointing straight), 1 x 15-24 RP**
  • C1: Barbell free squats (medium stance / feet flat), 2 x (4-8, 20****)

**Performed as a DC-style rest-pause set.

****Performed as a DC-style quadriceps widowmaker set.

Dusty Hanshaw’s Pull Workout #3

  • A1: One-arm seated hammer row, 1 x 15-20 RP**
  • B1: Dante rows, 1 x 10-30****
  • C1: One-arm dumbbell row******, 2 x (10-13, 7-9)
  • D1: Ez-bar drag curls (wide / supinated grip), 1 x 15-24 RP**
  • E1: Reverse grip 1-arm cable curls, 1 x 12-20
  • F1: Preacher ez-bar curl (close / supinated grip), 1 x 10-30****

**Performed as a DC-style rest-pause set.

****Performed as a DC-style widowmaker set for lagging body parts.

******Performed with one knee on a flat bench. Perform with some “body English.” Form should be in between a strict DB row and a “Kroc row.”

Dusty Hanshaw’s Push Workout #3

  • A1: Cybex machine incline press, 1 x 11-20 RP**
  • B1: Seated DB overhead press 1 x 15-30 RP**
  • C1: Smith machine close grip bench press 1 x 15-25 RP**
  • D1: Hammer strength dips, 1 x 10-30****

**Performed as a DC-style rest-pause set.

****Performed as a DC-style widowmaker set for lagging body parts.

Dusty Hanshaw’s Leg Workout #3

  • A1: Cybex rotary calf machine, 1 x 15-20 RP**
  • B1: Unilateral kneeling leg curl (feet plantarflexed / neutral), 1 x 15-24 RP**
  • C1: Leg press, 2 x (6-10, 20****)

**Performed as a DC-style rest-pause set.

****Performed as a DC-style quadriceps widowmaker set.

Dusty Hanshaw used this exact program to prepare for a national level bodybuilding competition in 2009. Dante Trudel re-assessed his physique at this time to figure out what he needed to improve.

By 2009 Dusty had successfully brought up his back and arms. Actually these were now some of his stronger body parts. Dusty now had a reasonably balanced physique. His hamstrings were lagging behind his upper body but not by much.

Dusty needed to add a ton of size all over his body to compete with other super heavyweight bodybuilders at the national stage. According to Dante many of these super heavyweight bodybuilders can sway the judges with their large and overdeveloped muscles.

With that in mind Dante Trudel put Dusty Hanshaw on a new training program where he was doing a widowmaker exercise for almost every single body part.

This is NOT recommended for most DC Trainees. However, for Dusty Hanshaw it was exactly what he needed to take his physique to the next level. Here is what his new program looked like:

Dusty’s New 3-way Split Pull Day

  • Back width: 1 rest-pause set
  • Back width: 1 widowmaker set —–> extreme stretch
  • Back thickness: 1-2 straight sets
  • Biceps: 1 rest-pause set
  • Forearms: 1 straight set
  • Biceps: 1 widowmaker set —–> extreme stretch

Dusty’s New 3-way Split Push Day

  • Chest: 1 rest-pause set
  • Chest: 1 widowmaker set ——> extreme stretch
  • Shoulders: 1 rest-pause set
  • Shoulders: 1 widowmaker set  —–> extreme stretch
  • Triceps: 1 rest-pause set
  • Triceps: 1 widowmaker set  —–> extreme stretch

Dusty’s New 3-way Split Legs Day

  • Calves: 1 straight set
  • Adductors: 1 widowmaker set
  • Hamstrings: 1 rest-pause set
  • Hamstrings: 1 widowmaker set
  • Quads: 1 straight set
  • Quads: 1 widowmaker set  —–> extreme stretch for quads / hamstrings

As you can see Dusty was performing a widowmaker exercise for almost every exercise. This is NOT recommended for most DC Trainees. This is just something that Dante Trudel had Dusty doing to take his physique to the next level.

Dusty’s exercises for the main rest-pause exercises didn’t change much from one blast to the next. He still focused on his “meat and potatoes” exercises for each muscle group like incline bench presses, dead skulls, rack chins, deadlifts, leg curls, squats etc.

Here were the exact widowmaker exercises that Dusty used on his new 3-way split program:

  • Chest: Decline hammer strength press
  • Shoulders: Machine lateral raise
  • Triceps: Hammer strength dip machine
  • Back width: Low pulley cable rows
  • Biceps: Barbell preacher curl
  • Adductors: Adductor machine
  • Hamstrings: Glute-ham raise
  • Quads: 45 degree leg press

Dusty used this training program for many years while training for his IFBB pro card. Eventually he transitioned away from the 3-way split to the even more advanced 5-way split…

Part 3: Dusty Hanshaw And The DC Training 5-Way Split

The 5-way split is the DC Training version of the traditional bodybuilding “bro-split” where you train each muscle group once per week.

Here is how Dusty organized his weekly workouts while using the DC Training 5-way split:

  • Monday: Chest
  • Tuesday: Biceps
  • Wednesday: Legs
  • Thursday: Off
  • Friday: Shoulders / Triceps
  • Saturday: Back
  • Sunday: Off

As you can see Dusty trains a maximum of 1-3 muscle groups per workout with the 5-way split. Dusty’s training frequency is much lower with this split but he can perform more exercises for each muscle group to continue building muscle.

Dante Trudel uses the 5-way split for two types of bodybuilders:

  • Bodybuilders who are deep into their pre-contest phase
  • Super elite bodybuilders who paid their dues on the 2-way and 3-way splits

Dusty Hanshaw was the second type of DC Trainee: a super elite bodybuilder who paid his dues on the 2-way and 3-way splits. Dusty used the 5-way split to continue making gains as an elite level bodybuilder and to continue bringing up his weaker body parts.

Dusty is only training muscle groups once every 7 days with the 5-way split vs once every 5 days with the 2-way and 3-way splits. This means he will be making strength gains and building overall muscle mass at a slightly slower rate.

The big advantage of the 5-way split for Dusty is he has more recovery between workouts for each body part and he can train each muscle group with more exercises. The 5-way split is a great way for a super elite bodybuilder like Dusty to continue making gains.

Here is a basic template for how Dusty organized each his workouts on the 5-way split:

Dusty Hanshaw’s Chest Day

  • 1st chest exercise rest-pause
  • 2nd chest exercise rest-pause
  • 3rd chest exercise straight set —–> extreme stretch

Dusty Hanshaw’s Bicep Day

  • 1st bicep exercise rest-pause
  • 2nd bicep exercise rest-pause
  • 3rd bicep exercise straight set —–> extreme stretch
  • 1st forearm exercise straight set

Dusty Hanshaw’s Leg Day

  • 1st calf exercise straight set
  • 1st hamstrings exercise rest pause
  • 2nd hamstrings exercise straight set
  • 1st quad exercise straight set
  • 2nd quad exercise straight set
  • 3rd quad exercise straight set —–> extreme stretches quads / hamstrings

Dusty Hanshaw’s Shoulder / Tricep Day

  • 1st shoulder exercise rest-pause
  • 2nd shoulder exercise rest-pause
  • 3rd shoulder exercise straight set —–> extreme stretch
  • 1st tricep exercise rest-pause
  • 2nd tricep exercise rest-pause
  • 3rd tricep exercise straight set —–> extreme stretch

Dusty Hanshaw’s Back Day

  • 1st back width exercise rest-pause
  • 2nd back width exercise rest-pause
  • 3rd back width exercise straight set —–> extreme stretch
  • 1st back thickness exercise 1-2 straight sets
  • 2nd back thickness exercise 1-2 straight sets

As you can see Dusty trains most muscle groups with 2 rest-pause exercises followed by 1 straight set on a key “widowmaker” exercise. At various times throughout his career Dusty has also trained his weaker body parts twice per week with the 5-way split.

For example Dusty sometimes performs an extra tricep exercise on his chest day or an extra bicep exercise on his back day. This lets Dusty train arms twice per week and hopefully continue to bring these weaker muscle groups up.

You have to keep in mind that Dusty has 22+ inch arms. If you have “eleventeen” inch arms then stick with the 2-way split or avoid DC Training entirely until you are ready!

Let’s look at a couple of Dusty’s training days while on the 5-way split. Check it out:

Dusty Hanshaw’s Chest Day

  • A1: 45 degree incline smith machine press, 1 x 11-20 RP**
  • A2: Flat machine press, 1 x 10-15
  • C1: Flat DB fly, 1 x 10-30
  • C2: Flat DB press, 1 x AMRAP****

**Performed as a DC-style rest-pause set. Aim for 11-20 total reps on your 3 separate attempts.

****Perform as many reps as possible with the same weight you used for exercise C1.

You can click right here for a training video of this workout.

Dusty Hanshaw’s Back Day

  • A1: Rack deadlift, 2 x 8-12
  • B1: Barbell dead stop row, 2 x 8-12
  • C1: Hammer strength pulldown (supinated grip), 1 x 11-20 RP**
  • D1: Pull ups (wide / overhand grip), 1 x 11-20 RP**

**Performed as a DC-style rest-pause set. Aim for 11-20 total reps across all 3 attempts.

You can click right here for a training video of this workout.

Dusty Hanshaw’s workouts on the 5-way split look a lot like the higher volume workouts of other professional bodybuilders like John Meadows, Dorian Yates or Milos Sarcev. He performs lots of exercises to “hit each muscle group from all angles.”

It’s important to understand that Dusty spent many years training with the 2-way and 3-way splits. These splits let you train each muscle group once every 5 days and are ideal for rapidly building strength in all of the important bodybuilding exercises.

Once you are at an elite level of strength like Dusty then it makes sense to migrate to the 5-way split. You aren’t gaining a whole lot of strength at that point anyway so it makes sense to use more exercises and volume to continue building muscle.

Of course Dusty still trains to failure and uses rest-pause sets on the 5-way split. You won’t see Dusty lifting the pink dumbbells anytime soon!

Conclusion

Dusty Hanshaw is the poster boy for the DC Training program. He progressed through the 2-way, 3-way and 5-way DC Training splits on his way to becoming a professional bodybuilder.

Dusty understands that besides the strawberry soda post-workout drink there is no secret that will turn you into an elite bodybuilder. You just have to focus on the basics like getting stronger on key exercises in the bodybuilding rep ranges, eating lots of good old-fashioned bodybuilding food and getting plenty of sleep each night.

If you want to reach your bodybuilding goals faster then DC Training is an excellent choice. Dusty Hanshaw is proof of what you can accomplish as a bodybuilder with heavy slag iron, lots of bodybuilding food and an unwavering desire to turn your Vision into Reality.

Ok, I’m still holding out on you. The real secret to Dusty’s success isn’t the strawberry soda post-workout drink… It’s frosted pop tarts. Here’s Dusty breaking it down for you:

“Just understand that pop tarts are magic and they have to be frosted. Those unfrosted ones are bullshit, they’re like low-fat pizza. So just understand that they are the key. If you’re not eating them then the mirror will explain everything for you.”

There you have it – frosted pop tarts are “THE SECRET!!”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

Thanks for checking out my site! My name is Dr. Mike Jansen and I'm the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster then you've come to the right place. My goal is to make RPD the #1 strength training resource available anywhere in the world. So grab a seat, kick back and relax. There's never been a better time to lift weights or to learn the art and science of strength training program design.

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