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Dan Duchaine Workout
Dan Duchaine's Body Contract Workout Routine
The late Dan Duchaine was known as the “Steroid Guru”, but I
think that name was selling him short. He was not just someone who knew a lot
about steroids, he also was very knowledgeable about nutrition and training for
Dan did a lot of thinking about what would be the perfect
workout routine to build muscle as fast as possible, a training program that
would generate the maximum anabolic response while keeping catabolic factors to
His research resulted in what he called The Body Contract Workout. This had a double meaning - contract as
in an binding agreement and also referring to maximum muscle contraction.
Here are the basics of the Body Contract Training System, so you can give this workout routine
a test drive and see how it works for you.
Monday: Shoulders, Biceps and Triceps
Dumbbell Lateral Raise
Dumbbell Rear Lateral Raise
Incline Hammer Curls
Preacher Curls with EZ Curl Bar
V-Bar Triceps Pushdown
Overhead Triceps Extensions with Dumbbell
Tuesday: Legs, Calves and Abs
Hack Squat or Front Squats
Stiff Leg Deadlift
Standing Calf Raise
Seated Calf Raise
Reverse Crunch or Leg Raise
Wednesday and Thursday: Rest Days
Friday: Chest and Back
30 Degree Incline Bench Press
Flat Dumbbell Fly
Decline Bench Press or Dips on V-Bar
One Arm Row
Saturday and Sunday: Rest Days
Notes on how to the workout correctly:
Don’t change the exercises, Dan choose the exercises based
on which ones worked the maximum number of muscle fibers for each body part.
Workout for three weeks then take one week off each and
Do two lighter warm up sets on the first exercise for each
body part, you don’t need to warm up on the other exercises for the same body
For your work sets use a weight that is 70 percent of your 1
rep maximum and do 12 reps to positive failure, then with no rest and the help
of your training partners increase the weight to 85 percent of your 1 rep max
and do 3 slow and controlled negative only reps. Your workout partners (it’s
best to have 2 of them) lift the weight for you and you lower it.
Take a three minute rest between sets and exercises.
Do no more than three sets for each exercise, adding up to a
total of no more than 5 sets for each muscle group.
Dan Duchaine felt that his Body Contract Workout was that best way for natural bodybuilder to
get maximum strength and muscle gains. But he noted that it would work for
bodybuilders on steroids also, but that those using steroids wouldn’t need to
take the forth week off every month.
So why not give it a try and see what Dan Duchaine’s Workout can do for you?
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Dan Duchaine Workout
The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). This product is not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.