DoggCrapp 2-way Template by Natty4Now

DoggCrapp training was created by Dante Trudel as an efficient, no BS training method for hypertrophy. It exists as a training philosophy which includes key concepts, such as: progressive overload via HIGH intensity (failure), higher frequency, min effective volume, and rotating exercise selection. The high intensity aspect is furthered by unique techniques like Rest-Pause, and "extreme stretching". This is the template I personally like, feel free to swap out movements as needed. 

IMO, this is NOT good for beginners. You NEED a strong mind-body connection as it pertains to FAILURE. I don't trust that a rank beginner/novice has the experience to take the set as far as it needs to go. Understand the low-volume nature of this REQUIRES EVERY WORKSET TO BE TAKEN TO THE ABSOLUTE LIMIT. This requires a specific mindset. This WILL NOT work if you sandbag sets. You have 1 set per movement to give 100%; don't waste it. Don't complain about a lack of results if you continually fail to go to absolute failure as outlined.

The MOST important aspect of this style of training (aside from giving 100% absolute intensity & proper form) is beating the logbook to ENSURE PROGRESSION. I'd argue this is even more paramount to your success if you're a natural trainee. There exists a very strong relationship between strength (in the moderate rep ranges) and hypertrophy. In other words, getting progressively stronger over time in the 5-15 rep ranges is inextricably linked to growing bigger muscles. A bigger muscle is a stronger muscle is a bigger muscle is a stronger muscle is a....you get the idea. You should strive every training session to add another rep or a little bit more load (even 2.5lbs more). In order to best ensure this week to week, you need to be eating enough to support recovery & growth. I recommend you consume a surplus of Calories tailored to your needs with adequate protein intake. 

Can you perform DoggCrapp on a cut? Yes, but I would remove the rest-pause work if you're in a Calorie deficit.

For those unfamiliar with Rest-Pause.
Briefly as an example you perform an exercise with the goal of 5-10 reps, you achieve muscular failure at 8 reps; you then take a brief 20sec rest and perform the exercise again to failure (~3-4 reps this time), and again you take a brief 20sec rest and perform the exercise again to failure (~ 2-3reps), and finally one last 20sec rest and one last go to failure. 

Dante is a proponent of is extreme stretching. I'm not 100% sold on this, but I don't claim to know more than him. This is why I chose to include these in the exercise notes. If unfamiliar with the specific stretches and technique, please refer to a video on YouTube detailing these. I believe Dusty Hanshaw has videos explaining the stretches. If you're opposed, don't do them. 

Run this for 6-8wks and then take a easy week (straight sets, NO failure, lighter than usual weights), & re-start.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Warm-up w/ 2-3 easy sets (50-70%) of workset. Workset to failure + Rest-Pause 3x (20s)

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Dip (Weighted)

Lat Pulldown (Neutral Grip)

Deadlift (Barbell)

A1.Chest/Shoulder/Tricep/Back

Bicep Curl (Dumbbell)

Wrist Curls

Calf Raise (Leg Press)

Lying Leg Curl

Hack Squat

B1.Bicep/Hamstring/Quad/Calves

Bench Press (Dumbbell)

Seated Anterior Delt Press (AD)

Single Arm Tricep Extension (Cable)

Pull-Up (Neutral Grip, Weighted)

Chest Supported Row (Dumbbell)

A2.Chest/Shoulder/Tricep/Back

Machine Preacher Single Arm

Reverse Wrist Curl (Dumbbell)

Seated Calf Raise

Romanian Deadlift (Barbell)

High Bar Squat (Barbell)

B2.Bicep/Hamstring/Quad/Calves

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Underhand Lat Pulldown

Chest Supported Row (Machine)

A3.Chest/Shoulder/Tricep/Back

Incline Curl (Dumbbell)

Leg Curl

Leg Press (45 Degrees)

B3.Bicep/Hamstring/Quad/Calves

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