Im doing almost this exact same training program now and after my 4th week am seeing amazing results! The workouts look good...got all the major builders in there....but it's more important to focus on form, rep ranges and a proper rest-pause technique. Thats what will really make or break the program. Here is a copy-an-paste of how I learned the proper technique.....
Program Basics
Nutshell: Heavy progressive weights, lower volume but higher frequency of bodyparts hit, multi-rep rest pause training, extreme stretching, carb cuttoffs, cardio, high protein intake and blasting and cruising phases (periodization).
Now to get into specifics regarding training. Stay with me here. You are only doing one exercise per muscle group per day. You are doing your first favorite exercise for chest on day one, you're doing your second favorite exercise for chest the next time chest training rolls around and then your third favorite exercise for chest the time after that when chest training rolls around. Then you repeat the entire sequence again. You're doing the same exercises you would be doing anyway in a 7-14 days time and training chest 3 times in that same period with minimal sets so you can recover. You cannot do a 3-5 exercise, 10-20 set chest workout and recover to train chest again 3-4 days later. It's absolutely impossible!! But you can come in and do 2-5 warmup sets up to your heaviest set and then do ONE working set (either straight set or rest paused) all out on that exercise then recover and grow and be ready again 3-4 days later. This kind of training will have you growing as fast as humanly possible.
DC training consists of one extremely intense workset for each muscle group. for every body part, pick 3 movements which you feel will improve your physique the most, usually compound. every workout, you must strive to either increase the number of reps with the amount of weight you currently use, or increase the amount of weight used. the goal is 10+ reps, done in either a straight-set or rest-pause fashion.
You choose a weight you can get 10 reps on your own, For example a set of hammer strength incline press, which I can get 11 or 12 reps with. Then, I pause and take exactly 15 breaths. I go again and knock out another three or four reps. Fifteen more breaths and now I can only get one or two reps. so far, I have done 15-20 total reps. But even though I can't get any more full reps, I do short one or two-inch partials from the stretch position, the bottom of the rep, until I can't budge it at all.
You're hitting every bodypart twice in 8 days. The volume on everything is simply as many warmup sets as you need to do- to be ready for your ONE work set. That can be two warmup sets for a small muscle group or five warmup sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set.
You will be working in a "Blast and Cruise" fashion. Blasting is your phase of brutal, max effort, balls-to-the-wall workouts. Cruising is a phase of either time off or girl scout type workouts where you recover your CNS and prevent overtraining.
As soon as you start feeling those symptoms of overtraining settling in, it's time to Cruise - you should be able to recognize this before beginning the program (which is one reason why new lifters aren't recommended to lift DC style).
Blast Phase: generally 4-8 weeks, till you start to sense any overtraining.
Cruise Phase: generally 2 weeks, time off or girl-scout workouts to let your body recover. I advise taking one week off completely, then a week or two at about 50-65% of the weight you were using. Cruising is a good time to experiment with new exercises you may want to add into your rotation later too.
After Cruise, start next Blast Phase at 90% of the weight you ended the last Blast with.
Rep Execution
I believe rest pausing is the most productive way of training ever. I've never seen a way to faster strength gains than what comes from rest pausing. I'll use bench press with a hypothetical weight to show you my recommended way of rest pausing.
Example: Bench Press: 135x12, 185x10, 225x8, 275x6, 305x4 (none of these are taxing -they are just getting you warmed up for your all out working set)
Main Working Set: 355x8 reps (total failure) rack the weight, then 15 deep breaths and 355x 2 to 4 reps (total failure) rack the weight, then 15 deep breaths and 375x 1 to 2 reps.
Explosively do the positive motion and then on the negative resist (control) all on the way. I don't want specific seconds, or a certain time amount, I just want control on the negative to the point if they had to, they could easily reverse direction. They would keep going to the point in the set where they would reach failure, hopefully between rep 7 and 10. At that point, they would take 12-15 deep breaths (usually 22 seconds or somewhere in that area) and then start the exercise again and go to failure once again . Then another 12-15 deep breaths. And then once again to failure. During the rest pauses you do not stay strapped to the bar or anything, you take your 12-15 deep breaths and then get back in there. Oxygen is the key here. What I'm looking for in a rest pause set usually is a 11-15 rest pause total (with 3 failure points in that set). That usually comes out to something like 8 reps (failure) ...12-15 breaths....4 reps (failure)....12-15 breaths.... 2 reps (failure) = 14 rp (hypothetically a total of 11-15 rest paused reps is what I’m after).
Remember every time you go to failure you always finish on the negative portion and then have your training partner help you pull it up fast to rack the weight. To explain further on my first rest pause above I struggled with every iota of my strength to get that 8th rep up. At that point instead of racking the weight up top I brought the weight down to my chest again slowly and had my training partner quickly help me lift the weight back up to the top to rack it. That "always finishing on the negative rep" will accrue more cellular damage over time and allow for even greater
gains.
Every exercise is done with a controlled but explosive positive and a true controlled negative phase. The science is there just read it. Almost every study states an explosive positive motion is the priming phase and the negative portion of an exercise should be done controlled and slowly. I hope you develop the mindset that you try so hard to get the weight up only for the sole reason you can lower it slowly to cause eccentric phase cellular damage. It doesn’t matter if its 3 seconds lowered or 6 seconds lowered or whatever. Just get to the point where you know you controlled the descent of the weight and at any time you could have stopped and reversed direction if you had to.
Some exercises are done with 2 straight sets to avoid injury (mostly quads and back thickness - squats and deadlifts, other similar exercises). Heavy quad pressing movements would usually be something like 6-8, then a widowmaker (aiming for 20 reps as heavy as you can go). Back thickness lifts (like a deadlift) would be a working set of 3-5, then back off the weight a little for a set of 8-10. The numbers can vary depending on you, and you can do the 4 set first if you like but it should resemble that layout.
Bent row exercises are also done with a straight set, about 12 reps or so.
Calves are done differently - straight set for around 12 reps, sinking deep into the stretch, holding it for 10-15 sec (just count it, but don't be too cheap about it...none of this "ontwthreforiveixseveighnintenelevtwelvthirtfourtf ifteen" crap that only last like 4 real seconds).
Most exercises that are rest paused are done anywhere from 11-15 rp to 15-20, or even 30 rp depending on the individual person's preference, what works best for them, and injuries. to put it simply, the fewer the joints, the higher the range for the most part. We will probably be working mostly in the 11-15 or 15-30 range depending on you. For instance, I like to do biceps/triceps in a little higher range to go a little lighter on my elbows.