Dante Trudel developed DoggCrapp training around 2000, posting his methodology to bodybuilding forums under the screenname "Doggcrapp" — a joke name that stuck permanently. His ideas were consolidated in the legendary "Cycles for Pennies" thread on his IntenseMuscle.com forum ("The Dogg Pound"). The system gained mainstream attention through a T-Nation feature article and was adopted by IFBB pros including David Henry, Dusty Hanshaw, and Mark Dugdale.
The core philosophy: "He who makes the greatest strength gains over time as a bodybuilder makes the greatest muscle gains." DC rejects high-volume "pump" training in favor of brief, brutal sessions where every working set is taken to absolute failure and every workout must beat the previous logbook entry. Combined with higher training frequency (each muscle hit every 4-5 days instead of every 7), DC aims to maximize the number of growth-and-recovery cycles per year.
Key Techniques
DC training uses four distinct training methods, each assigned to specific body parts:
Rest-Pause Sets — The signature DC method, used for most exercises. Instead of multiple conventional sets, you perform 1 all-out working set broken into 3 mini-sets with only 10-15 deep breaths (~30 seconds) between each. A typical rest-pause set looks like: 8 reps to failure → rack the weight, 10-15 breaths → 3 more reps to failure → rack, 10-15 breaths → 2 final reps to failure. That's 13 total reps from a weight you'd normally get 8-10 reps with. The short rest periods force your muscles to work under extreme fatigue, recruiting more motor units than conventional sets.
Straight Sets — Used for back thickness exercises (Bent Over Row, T Bar Row, Deadlift) and hamstring hip hinges (Stiff Leg Deadlift) where rest-pause would be dangerous due to form breakdown under fatigue. You do a heavy set of 6-9 reps to failure, rest 2-3 minutes, then a lighter set of 9-12 reps to failure.
Widowmaker Sets — Used exclusively for quads. After a heavy set of 4-8 reps on Squat, Hack Squat, or Leg Press, you rest 3-5 minutes, then perform a 20-rep set with moderately heavy weight. You do not rack the bar during the 20 reps — you breathe at the top between reps if needed, but you never stop. This is the most physically and mentally brutal element of DC training.
Extreme Stretching — A loaded stretch held for 60-90 seconds, performed immediately after training each body part while the muscle is still pumped. For example, after chest work you hold heavy dumbbells in the deep fly position for 60 seconds. Dante considers this essential to DC — it expands the fascia surrounding the muscle and may directly contribute to hypertrophy through prolonged mechanical tension in the stretched position.
Who It's For
Experience level: Advanced — minimum 3 years of serious, consistent training. Dante is firm on this prerequisite.
Prerequisites: Must know how to train to true muscular failure with good form. Must understand proper warm-up progression for heavy working sets. A training partner for spotting rest-pause sets is strongly recommended.
Primary goal: Hypertrophy with strength gains as the primary driver.
Suitability: Best during a bulk or maintenance phase. The intensity demands adequate caloric intake and recovery. Can work on a cut if volume tolerance is already established.
Pros & Cons
Pros
Each muscle group trained 3 times every 2 weeks (78 growth phases/year vs. 52 with once-per-week splits) — higher frequency drives faster adaptation
Sessions are under 60 minutes despite training 5 body parts per workout — rest-pause condenses volume into minimal sets
The 3-exercise rotation prevents staleness and lets you attack weak points from multiple angles while still tracking progressive overload on each movement
Rest-pause sets recruit more motor units than conventional sets — you're training past failure in a structured, repeatable way
Extreme stretching protocol enhances flexibility, fascia expansion, and may contribute to hypertrophy through loaded stretch
The "beat the logbook" system is dead simple — either you progressed or you didn't, no ambiguity
Cons
Every working set is to absolute failure, which is mentally and physically exhausting — the program demands maximum intensity with zero coasting
Not suitable for home gyms with limited equipment — Dante specifically recommends well-equipped commercial gyms with machines, cables, and free weights for rest-pause safety
Rest-pause with free weights (especially dumbbells) is awkward without a training partner to help re-rack and set up between mini-sets
The extreme stretching protocol requires learning proper positions and can cause injury if done too aggressively too soon
No direct ab work in the standard template — add your own if core development is a priority
No direct rear delt work — Pull Up and Bent Over Row provide some stimulus, but Face Pull or Reverse Fly should be added if rear delts are a weakness
Program Structure
Split type: 2-way alternating split. Workout A covers chest, shoulders, triceps, back width, and back thickness. Workout B covers biceps, forearms, calves, hamstrings, and quads.
Periodization: Auto-regulated via logbook-based progressive overload with built-in blast/cruise cycling (6-12 weeks intense training followed by 10-14 days of lighter maintenance work).
Schedule: 3 non-consecutive days per week (e.g., Mon/Wed/Fri), alternating A and B. Over 2 weeks you complete 6 distinct workouts (A1, B1, A2, B2, A3, B3), each using a different exercise for every body part.
Rotation: Each body part has 3 exercises that rotate across the 6 workouts. You only perform 1 exercise per body part per session. Each specific exercise comes up once every 2 weeks.
Exercise Selection & Rationale
Each body part gets 3 exercises chosen for their potential for heavy progressive overload. Dante favors compound movements and machines with smooth lockout positions that make rest-pause safe (easy to rack between mini-sets).
Workout A groups chest, shoulders, and triceps (push muscles) with back width and back thickness. Biceps are deliberately separated from back to avoid pre-fatigue. Back thickness exercises (Bent Over Row, T Bar Row, Deadlift) come last because they're the most systemically taxing — you can give them everything without worrying about subsequent exercises.
Workout B groups biceps and forearms (pull muscles for arms) with legs. This balances workout length — legs only have 3 body parts (calves, hamstrings, quads) so adding biceps and forearms fills out the session. Quads come dead last because the Squat widowmaker is the most brutal element of the program.
Substitution principle: Pick exercises where you can safely train to failure and easily add small weight increments. Machines and Smith machines work well for rest-pause. If you stall on an exercise for 2 consecutive sessions, swap it for a new one.
Set & Rep Scheme
Rest-pause exercises (chest, shoulders, triceps, back width, biceps, hamstring curls): 1 all-out working set broken into 3 mini-sets to failure with 10-15 deep breaths (~30 seconds) between each. Target 11-15 total reps across all 3 mini-sets (e.g., 8+4+2 = 14). Use a controlled eccentric (3-5 seconds) and explosive concentric on every rep.
Back thickness (Bent Over Row, T Bar Row, Deadlift): 2 straight sets to failure — a heavy set of 6-9 reps, rest 2-3 minutes, then a lighter set of 9-12 reps. Rest-pause is too dangerous on heavy rowing and deadlift movements where form breakdown under fatigue risks injury.
Quads (Squat, Hack Squat, Leg Press): 1 heavy straight set of 4-8 reps, rest 3-5 minutes, then a 20-rep "Widowmaker" set. The widowmaker uses moderately heavy weight and is the single most dreaded element of DC training.
Calves (Standing Calf Raise, Seated Calf Raise, Calf Press on Leg Press): 1 set of 10-12 reps with specialized tempo — explosive concentric, 5-second negative, and 10-15 second deep stretch hold at the bottom of each rep. Each rep takes ~20 seconds, making a 10-rep set last over 3 minutes.
Forearms: 1 straight set of 15-20 reps to failure.
Every exercise gets 2-5 warm-up sets ramping up to the working weight. Example for a 225lb working set: 95x12, 135x10, 185x6, 205x3, then the all-out working set.
Progressive Overload
DC training's progression system is called "beat the logbook" — every time you return to an exercise (once every 2 weeks), you must beat your previous performance. Even 1 extra rep or 5 extra pounds counts. Weight increases when total reps exceed the top of the prescribed range:
Rest-pause (chest, shoulders, back width): weight +5lb when total reps exceed 15. Weight −5lb if total drops below 11.
Rest-pause (triceps, biceps, hamstring curls): weight +5lb when total reps exceed 20. Weight −5lb if total drops below 15.
Straight sets (back thickness): weight +5lb per set when reps hit the top of the range (9 for the heavy set, 12 for the light set).
Widowmaker (quads): heavy set weight +10lb at 8+ reps, widowmaker set +5lb when all 20 reps completed.
Calves: weight +5lb when reps exceed 12. Forearms: weight +5lb when reps exceed 20.
Stall protocol: If you fail to exceed the rep target for 2 consecutive sessions, changeExercise flips to 1 — swap that exercise out for a different one in your rotation.
Blast and cruise cycling: Train all-out (blast) for 6-12 weeks. When recovery degrades — appetite drops, motivation wanes, sleep suffers — take a 10-14 day cruise: train 2-3 times per week with straight sets only, no rest-pause, not to failure. Use the cruise to test potential new exercises for the next blast.
How Long to Run It / What Next
Run DC training indefinitely using the blast/cruise cycle — 6-12 weeks blasting, 10-14 days cruising, repeat. Most DC practitioners run it for months or years.
Signs to move on permanently: consistent joint pain from failure training (especially elbows and shoulders), inability to maintain the mental intensity required for rest-pause sets, or shifting goals away from bodybuilding toward pure strength or athletics.
Transition to: 5/3/1: Boring But Big for submaximal percentage-based training with more volume, PHUL for a structured 4-day upper/lower split, or GZCL: The Rippler for periodized intensity cycling.
Equipment Needed
DC training works best in a well-equipped commercial gym:
Lat pulldown machine (substitute: Pull Up or Chin Up)
Leg curl machine (substitute: Romanian Deadlift, Barbell or Nordic curls)
Hack squat machine (substitute: Front Squat or Leg Press)
Leg press machine (substitute: Squat variations)
Calf raise machines (substitute: barbell calf raises on a step)
Cable machine (for pushdowns, cable curls)
EZ curl bar (for preacher curls)
Home gym: Possible but suboptimal. You need a power rack with safeties for rest-pause barbell exercises, and a training partner helps significantly. Replace machine exercises with barbell/dumbbell alternatives. Triceps Pushdown → Skullcrusher, Lat Pulldown → Pull Up, Chest Press, Leverage Machine → Bench Press, Dumbbell, Hack Squat → Front Squat.
Rest Times
Between rest-pause mini-sets: 10-15 deep belly breaths (~20-30 seconds). This is NOT a full rest — you should still be breathing hard when you start the next mini-set.
Between exercises: 1-2 minutes, or long enough to complete the extreme stretch for the body part you just trained and set up the next exercise.
Before widowmaker set: 3-5 minutes after the heavy quad set. You need adequate recovery to survive 20 reps.
Between back thickness straight sets: 2-3 minutes.
How to Pick Starting Weights
For rest-pause exercises, use approximately your 10-12RM — a weight you could do for 10-12 reps in a single set to failure. Your first mini-set should yield 7-9 reps.
For back thickness exercises, the heavy set should use your 8-10RM. The lighter set should be about 85-90% of the heavy set weight.
For widowmaker quads, the heavy set uses your 6-8RM. The 20-rep set uses roughly 60-70% of the heavy set weight.
For calves, start moderate — the slow tempo makes even light weights brutal.
Common mistake: Starting too heavy on rest-pause. If your first mini-set yields fewer than 6 reps, the weight is too heavy. Drop 10% and rebuild.
If you know your 1RM: Use approximately 75-80% for rest-pause exercises, 80-85% for back thickness heavy sets, and 60-65% for widowmaker 20-rep sets.
Common Modifications
3-way split for advanced lifters: Push (chest, shoulders, triceps) / Pull (biceps, forearms, back width, back thickness) / Legs (calves, hamstrings, quads). Run 4 days per week. Dante has endorsed this for experienced DC trainees.
Replace forearms with shrugs: Many DC practitioners (including MythicalStrength) swap forearm exercises for Shrug, Barbell or Shrug variations to prioritize trap development.
Add rear delt work: Add Face Pull or Reverse Fly (1 straight set of 15-20 reps) at the end of Workout A if rear delts are a weak point.
Add ab work: Hanging Leg Raise or Cable Crunch (1-2 sets) at the end of any workout.
Every-other-day schedule: Instead of Mon/Wed/Fri, train every other day for slightly higher frequency. Each body part gets hit approximately every 4 days instead of every 4-5.
Exercise swaps for safety: Use plate-loaded machines or Smith machine variations for rest-pause on pressing exercises if you train without a partner — easier to bail safely between mini-sets.
Frequently Asked Questions
Is DoggCrapp training good for beginners?
No. Dante Trudel requires a minimum of 3 years of serious training experience before starting DC. The program demands training to absolute muscular failure on every working set with perfect form, which requires significant gym experience to execute safely. Beginners should build a foundation with programs like GZCLP or 5/3/1 first.
How many days a week is DoggCrapp training?
DC training is 3 days per week on non-consecutive days (e.g., Monday, Wednesday, Friday). You alternate between two workouts (A and B), completing 6 distinct sessions over a 2-week cycle. Each body part is trained 3 times every 2 weeks.
What is a rest-pause set in DoggCrapp?
A rest-pause set is one all-out working set broken into 3 mini-sets. You lift to failure (typically 7-9 reps), rack the weight, take 10-15 deep breaths (about 30 seconds), lift to failure again (2-4 reps), breathe again, then do a final mini-set to failure (1-2 reps). The total across all 3 mini-sets should be 11-15 reps.
What is a widowmaker set?
The widowmaker is a 20-rep set of a compound quad exercise (Squat, Hack Squat, or Leg Press) performed after a heavy set of 4-8 reps. It uses moderately heavy weight and is done without racking the bar — you breathe at the top between reps if needed but never stop. It's the most physically and mentally demanding element of DC training.
How long should DoggCrapp workouts take?
Sessions typically take 45-60 minutes including warm-up sets. Despite the low working volume (only 1 working set per exercise), the extensive warm-up ramps and rest-pause recovery periods add up. The dirty secret of DC training is that the warm-up sets contribute substantial training volume themselves.
What is extreme stretching in DoggCrapp?
Extreme stretching is a loaded stretch held for 60-90 seconds, performed immediately after training each body part while the muscle is still pumped. For example, after chest work you hold heavy dumbbells in the bottom position of a fly for 60 seconds. Dante considers extreme stretching essential to the program, claiming it expands the fascia and contributes to muscle growth.
How long should I run DoggCrapp training?
DC is designed to be run indefinitely using blast/cruise cycles. Blast (all-out training) for 6-12 weeks, then cruise (lighter maintenance training) for 10-14 days, then repeat. Most serious DC practitioners run the system for months or years. Take a permanent break if joint health deteriorates or you can no longer maintain the required intensity.
Can I do DoggCrapp in a home gym?
It's possible but not ideal. You need at minimum a power rack with safety bars (for rest-pause barbell exercises), a barbell, dumbbells, and a pull-up bar. Replace machine exercises with free-weight alternatives. A training partner is highly recommended for spotting during rest-pause sets. Dante himself advises against home gym DC training, though experienced lifters have made it work.
~45-60 min per workout
2 weeks, 3x/week, 5 exercises per day
Barbell, Dumbbell, Leverage Machine, EZ Bar, Cable
Total Sets: 38
Strength Sets: 23, 61%
Hypertrophy Sets: 15, 39%
Upper Sets:32 (20s, 12h), 3d
Lower Sets:6 (3s, 3h), 1d
Core Sets:0
Push Sets:18 (12s, 6h), 2d
Pull Sets:14 (8s, 6h), 3d
Legs Sets:6 (3s, 3h), 1d
Shoulders:16↓ (10s, 6h), 2d
Triceps:12 (8s, 4h), 2d
Back:13↓ (8s, 5h), 2d
Abs:0↑
Glutes:1↑ (1s, 1h), 1d
Hamstrings:4↑ (3s, 2h), 1d
Quadriceps:4↑ (2s, 2h), 1d
Chest:13↓ (8s, 5h), 2d
Biceps:9↑ (5s, 4h), 3d
Calves:4↑ (2s, 2h), 1d
Forearms:8↑ (4s, 4h), 3d
Week 1
Week 2
Week 1 - A1: Chest, Shoulders, Triceps, Back
Perform extreme stretching (60-90s loaded stretch) for each body part after its working set.
Incline Bench Press
Barbell
8+ × 135lb
3+ × 135lb
2+ × 135lb
Beat the logbook — exceed the rep target to add weight. If changeExercise shows 1, you've stalled 2 sessions — swap this exercise out.
Overhead Press
Barbell
8+ × 95lb
3+ × 95lb
2+ × 95lb
Beat the logbook — exceed the rep target to add weight. If changeExercise shows 1, you've stalled 2 sessions — swap this exercise out.
Bench Press Close Grip
Barbell
10+ × 115lb
5+ × 115lb
3+ × 115lb
Beat the logbook — exceed the rep target to add weight. If changeExercise shows 1, you've stalled 2 sessions — swap this exercise out.
Pull Up
Bodyweight
8+ × 0lb
3+ × 0lb
2+ × 0lb
Beat the logbook — exceed the rep target to add weight. If changeExercise shows 1, you've stalled 2 sessions — swap this exercise out.
Bent Over Row
Barbell
6+ × 155lb
10+ × 135lb
Beat the logbook — exceed the rep target on either set to add weight. If changeExercise shows 1, you've stalled 2 sessions — swap this exercise out.
Perform extreme stretching (60-90s loaded stretch) for each body part after its working set.
Bicep Curl
Cable
10+ × 40lb
5+ × 40lb
3+ × 40lb
Beat the logbook — exceed the rep target to add weight. If changeExercise shows 1, you've stalled 2 sessions — swap this exercise out.
Reverse Wrist Curl
Barbell
15+ × 45lb
Beat the logbook — exceed the rep target to add weight. If changeExercise shows 1, you've stalled 2 sessions — swap this exercise out.
Calf Press on Leg Press
Leverage Machine
10+ × 180lb
Beat the logbook — exceed the rep target to add weight. If changeExercise shows 1, you've stalled 2 sessions — swap this exercise out.
Stiff Leg Deadlift
Barbell
6+ × 155lb
10+ × 135lb
Beat the logbook — exceed the rep target on either set to add weight. If changeExercise shows 1, you've stalled 2 sessions — swap this exercise out.
Leg Press
Leverage Machine
6+ × 270lb
20 × 180lb
Beat the logbook — exceed the rep target on either set to add weight. If changeExercise shows 1, you've stalled 2 sessions — swap this exercise out.
# Week 1
// Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.
## A1: Chest, Shoulders, Triceps, Back
// **Beat the logbook** — exceed the rep target to add weight. If `changeExercise` shows **1**, you've stalled 2 sessions — swap this exercise out.
dc[1-2]/used: none/progress: custom(inc: 5lb, upper: 15, lower: 11, stalls: 0, changeExercise: 0) {~
state.changeExercise = 0
if (sum(completedReps) > state.upper) {
weights += state.inc
state.stalls = 0
} else if (state.lower > 0 && sum(completedReps) < state.lower) {
weights -= state.inc
state.stalls += 1
} else {
state.stalls += 1
}
if (state.stalls > 1) {
state.changeExercise = 1
}
~}
// **Beat the logbook** — exceed the rep target on either set to add weight. If `changeExercise` shows **1**, you've stalled 2 sessions — swap this exercise out.
dc2[1-2]/used: none/progress: custom(inc1: 5lb, inc2: 5lb, upper1: 9, upper2: 12, stalls: 0, changeExercise: 0) {~
state.changeExercise = 0
var.progressed = 0
if (completedReps[1] >= state.upper1) {
weights[1] += state.inc1
var.progressed = 1
}
if (completedReps[2] >= state.upper2) {
weights[2] += state.inc2
var.progressed = 1
}
if (var.progressed > 0) {
state.stalls = 0
} else {
state.stalls += 1
}
if (state.stalls > 1) {
state.changeExercise = 1
}
~}
// ...dc
Incline Bench Press /1x8+, 1x3+, 1x2+/30s/135lb/progress: custom() { ...dc }
// ...dc
Overhead Press /1x8+, 1x3+, 1x2+/30s/95lb/progress: custom() { ...dc }
// ...dc
Bench Press Close Grip /1x10+, 1x5+, 1x3+/30s/115lb/progress: custom(upper: 20, lower: 15) { ...dc }
// ...dc
Pull Up /1x8+, 1x3+, 1x2+/30s/0lb/warmup: none/progress: custom() { ...dc }
// ...dc2
Bent Over Row /1x6+ (Heavy) 155lb120s, 1x10+ (Back-off) 135lb/progress: custom() { ...dc2 }
// Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.
## B1: Biceps, Forearms, Calves, Hamstrings, Quads
// ...dc
Bicep Curl, Barbell /1x10+, 1x5+, 1x3+/30s/65lb/warmup: none/progress: custom(upper: 20, lower: 15) { ...dc }
// ...dc
Reverse Curl, Barbell /1x15+/45lb/warmup: none/progress: custom(upper: 20, lower: 0) { ...dc }
// ...dc
Standing Calf Raise /1x10+/90lb/warmup: none/progress: custom(upper: 12, lower: 0) { ...dc }
// ...dc
Lying Leg Curl /1x10+, 1x5+, 1x3+/30s/60lb/warmup: none/progress: custom(upper: 20, lower: 15) { ...dc }
// ...dc2
Squat /1x6+ (Heavy) 185lb180s, 1x20 (Widowmkr) 135lb/progress: custom(inc1: 10lb, upper1: 8, upper2: 20, inc2: 5lb) { ...dc2 }
// Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.
## A2: Chest, Shoulders, Triceps, Back
// ...dc
Bench Press /1x8+, 1x3+, 1x2+/30s/155lb/progress: custom() { ...dc }
// ...dc
Shoulder Press, Leverage Machine /1x8+, 1x3+, 1x2+/30s/70lb/warmup: none/progress: custom() { ...dc }
// ...dc
Skullcrusher /1x10+, 1x5+, 1x3+/30s/55lb/warmup: none/progress: custom(upper: 20, lower: 15) { ...dc }
// ...dc
Lat Pulldown /1x8+, 1x3+, 1x2+/30s/100lb/warmup: none/progress: custom() { ...dc }
// ...dc2
T Bar Row /1x6+ (Heavy) 115lb120s, 1x10+ (Back-off) 90lb/progress: custom() { ...dc2 }
# Week 2
// Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.
## B2: Biceps, Forearms, Calves, Hamstrings, Quads
// ...dc
Preacher Curl, EZ Bar /1x10+, 1x5+, 1x3+/30s/50lb/warmup: none/progress: custom(upper: 20, lower: 15) { ...dc }
// ...dc
Wrist Curl /1x15+/30lb/warmup: none/progress: custom(upper: 20, lower: 0) { ...dc }
// ...dc
Seated Calf Raise /1x10+/50lb/warmup: none/progress: custom(upper: 12, lower: 0) { ...dc }
// ...dc
Seated Leg Curl /1x10+, 1x5+, 1x3+/30s/60lb/warmup: none/progress: custom(upper: 20, lower: 15) { ...dc }
// ...dc2
Hack Squat /1x6+ (Heavy) 180lb180s, 1x20 (Widowmkr) 135lb/progress: custom(inc1: 10lb, upper1: 8, upper2: 20, inc2: 5lb) { ...dc2 }
// Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.
## A3: Chest, Shoulders, Triceps, Back
// ...dc
Chest Press, Leverage Machine /1x8+, 1x3+, 1x2+/30s/100lb/warmup: none/progress: custom() { ...dc }
// ...dc
Seated Overhead Press /1x8+, 1x3+, 1x2+/30s/85lb/progress: custom() { ...dc }
// ...dc
Triceps Pushdown /1x10+, 1x5+, 1x3+/30s/50lb/warmup: none/progress: custom(upper: 20, lower: 15) { ...dc }
// ...dc
Chin Up /1x8+, 1x3+, 1x2+/30s/0lb/warmup: none/progress: custom() { ...dc }
// ...dc2
Deadlift /1x6+ (Heavy) 225lb120s, 1x10+ (Back-off) 185lb/progress: custom(inc1: 10lb, inc2: 10lb) { ...dc2 }
// Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.
## B3: Biceps, Forearms, Calves, Hamstrings, Quads
// ...dc
Bicep Curl, Cable /1x10+, 1x5+, 1x3+/30s/40lb/warmup: none/progress: custom(upper: 20, lower: 15) { ...dc }
// ...dc
Reverse Wrist Curl /1x15+/15lb/warmup: none/progress: custom(upper: 20, lower: 0) { ...dc }
// ...dc
Calf Press on Leg Press /1x10+/180lb/warmup: none/progress: custom(upper: 12, lower: 0) { ...dc }
// ...dc2
Stiff Leg Deadlift /1x6+ (Heavy) 155lb120s, 1x10+ (Back-off) 135lb/progress: custom() { ...dc2 }
// ...dc2
Leg Press /1x6+ (Heavy) 270lb180s, 1x20 (Widowmkr) 180lb/progress: custom(inc1: 10lb, upper1: 8, upper2: 20, inc2: 5lb) { ...dc2 }
Enter reps and weight for each set, then tap the checkmark to complete it. Finish the workout day and see how the program adjusts weights, reps, and sets for next time.
Week 1 - A1: Chest, Shoulders, Triceps, Back
Perform extreme stretching (60-90s loaded stretch) for each body part after its working set.
Incline Bench Press, Barbell
Equipment: Barbell
Beat the logbook — exceed the rep target to add weight. If changeExercise shows 1, you've stalled 2 sessions — swap this exercise out.
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A 2-way split trained 3 days per week hits each muscle group 3 times every 2 weeks — 50% more growth phases annually than traditional once-per-week bodybuilding splits.","nextDay":1,"weeks":[],"isMultiweek":true,"days":[{"id":"vkuaqoyu","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1772423653332,"planner":{"vtype":"planner","name":"DoggCrapp (DC Training)","weeks":[{"name":"Week 1","days":[{"name":"A1: Chest, Shoulders, Triceps, Back","description":"Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.","exerciseText":"// **Beat the logbook** — exceed the rep target to add weight. If `changeExercise` shows **1**, you've stalled 2 sessions — swap this exercise out.\ndc[1-2] / used: none / progress: custom(inc: 5lb, upper: 15, lower: 11, stalls: 0, changeExercise: 0) {~\n state.changeExercise = 0\n if (sum(completedReps) > state.upper) {\n weights += state.inc\n state.stalls = 0\n } else if (state.lower > 0 && sum(completedReps) < state.lower) {\n weights -= state.inc\n state.stalls += 1\n } else {\n state.stalls += 1\n }\n if (state.stalls > 1) {\n state.changeExercise = 1\n }\n~}\n\n// **Beat the logbook** — exceed the rep target on either set to add weight. If `changeExercise` shows **1**, you've stalled 2 sessions — swap this exercise out.\ndc2[1-2] / used: none / progress: custom(inc1: 5lb, inc2: 5lb, upper1: 9, upper2: 12, stalls: 0, changeExercise: 0) {~\n state.changeExercise = 0\n var.progressed = 0\n if (completedReps[1] >= state.upper1) {\n weights[1] += state.inc1\n var.progressed = 1\n }\n if (completedReps[2] >= state.upper2) {\n weights[2] += state.inc2\n var.progressed = 1\n }\n if (var.progressed > 0) {\n state.stalls = 0\n } else {\n state.stalls += 1\n }\n if (state.stalls > 1) {\n state.changeExercise = 1\n }\n~}\n\n// ...dc\nIncline Bench Press / 1x8+, 1x3+, 1x2+ / 30s / 135lb / progress: custom() { ...dc }\n// ...dc\nOverhead Press / 1x8+, 1x3+, 1x2+ / 30s / 95lb / progress: custom() { ...dc }\n// ...dc\nBench Press Close Grip / 1x10+, 1x5+, 1x3+ / 30s / 115lb / progress: custom(upper: 20, lower: 15) { ...dc }\n// ...dc\nPull Up / 1x8+, 1x3+, 1x2+ / 30s / 0lb / warmup: none / progress: custom() { ...dc }\n// ...dc2\nBent Over Row / 1x6+ (Heavy) 155lb 120s, 1x10+ (Back-off) 135lb / progress: custom() { ...dc2 }"},{"name":"B1: Biceps, Forearms, Calves, Hamstrings, Quads","description":"Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.","exerciseText":"// ...dc\nBicep Curl, Barbell / 1x10+, 1x5+, 1x3+ / 30s / 65lb / warmup: none / progress: custom(upper: 20, lower: 15) { ...dc }\n// ...dc\nReverse Curl, Barbell / 1x15+ / 45lb / warmup: none / progress: custom(upper: 20, lower: 0) { ...dc }\n// ...dc\nStanding Calf Raise / 1x10+ / 90lb / warmup: none / progress: custom(upper: 12, lower: 0) { ...dc }\n// ...dc\nLying Leg Curl / 1x10+, 1x5+, 1x3+ / 30s / 60lb / warmup: none / progress: custom(upper: 20, lower: 15) { ...dc }\n// ...dc2\nSquat / 1x6+ (Heavy) 185lb 180s, 1x20 (Widowmkr) 135lb / progress: custom(inc1: 10lb, upper1: 8, upper2: 20, inc2: 5lb) { ...dc2 }"},{"name":"A2: Chest, Shoulders, Triceps, Back","description":"Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.","exerciseText":"// ...dc\nBench Press / 1x8+, 1x3+, 1x2+ / 30s / 155lb / progress: custom() { ...dc }\n// ...dc\nShoulder Press, Leverage Machine / 1x8+, 1x3+, 1x2+ / 30s / 70lb / warmup: none / progress: custom() { ...dc }\n// ...dc\nSkullcrusher / 1x10+, 1x5+, 1x3+ / 30s / 55lb / warmup: none / progress: custom(upper: 20, lower: 15) { ...dc }\n// ...dc\nLat Pulldown / 1x8+, 1x3+, 1x2+ / 30s / 100lb / warmup: none / progress: custom() { ...dc }\n// ...dc2\nT Bar Row / 1x6+ (Heavy) 115lb 120s, 1x10+ (Back-off) 90lb / progress: custom() { ...dc2 }"}]},{"name":"Week 2","days":[{"name":"B2: Biceps, Forearms, Calves, Hamstrings, Quads","description":"Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.","exerciseText":"// ...dc\nPreacher Curl, EZ Bar / 1x10+, 1x5+, 1x3+ / 30s / 50lb / warmup: none / progress: custom(upper: 20, lower: 15) { ...dc }\n// ...dc\nWrist Curl / 1x15+ / 30lb / warmup: none / progress: custom(upper: 20, lower: 0) { ...dc }\n// ...dc\nSeated Calf Raise / 1x10+ / 50lb / warmup: none / progress: custom(upper: 12, lower: 0) { ...dc }\n// ...dc\nSeated Leg Curl / 1x10+, 1x5+, 1x3+ / 30s / 60lb / warmup: none / progress: custom(upper: 20, lower: 15) { ...dc }\n// ...dc2\nHack Squat / 1x6+ (Heavy) 180lb 180s, 1x20 (Widowmkr) 135lb / progress: custom(inc1: 10lb, upper1: 8, upper2: 20, inc2: 5lb) { ...dc2 }"},{"name":"A3: Chest, Shoulders, Triceps, Back","description":"Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.","exerciseText":"// ...dc\nChest Press, Leverage Machine / 1x8+, 1x3+, 1x2+ / 30s / 100lb / warmup: none / progress: custom() { ...dc }\n// ...dc\nSeated Overhead Press / 1x8+, 1x3+, 1x2+ / 30s / 85lb / progress: custom() { ...dc }\n// ...dc\nTriceps Pushdown / 1x10+, 1x5+, 1x3+ / 30s / 50lb / warmup: none / progress: custom(upper: 20, lower: 15) { ...dc }\n// ...dc\nChin Up / 1x8+, 1x3+, 1x2+ / 30s / 0lb / warmup: none / progress: custom() { ...dc }\n// ...dc2\nDeadlift / 1x6+ (Heavy) 225lb 120s, 1x10+ (Back-off) 185lb / progress: custom(inc1: 10lb, inc2: 10lb) { ...dc2 }"},{"name":"B3: Biceps, Forearms, Calves, Hamstrings, Quads","description":"Perform **extreme stretching** (60-90s loaded stretch) for each body part after its working set.","exerciseText":"// ...dc\nBicep Curl, Cable / 1x10+, 1x5+, 1x3+ / 30s / 40lb / warmup: none / progress: custom(upper: 20, lower: 15) { ...dc }\n// ...dc\nReverse Wrist Curl / 1x15+ / 15lb / warmup: none / progress: custom(upper: 20, lower: 0) { ...dc }\n// ...dc\nCalf Press on Leg Press / 1x10+ / 180lb / warmup: none / progress: custom(upper: 12, lower: 0) { ...dc }\n// ...dc2\nStiff Leg Deadlift / 1x6+ (Heavy) 155lb 120s, 1x10+ (Back-off) 135lb / progress: custom() { ...dc2 }\n// ...dc2\nLeg Press / 1x6+ (Heavy) 270lb 180s, 1x20 (Widowmkr) 180lb / progress: custom(inc1: 10lb, upper1: 8, upper2: 20, inc2: 5lb) { ...dc2 }"}]}]}},"fullDescription":"## Origin & Philosophy\n\nDante Trudel developed DoggCrapp training around 2000, posting his methodology to bodybuilding forums under the screenname \"Doggcrapp\" — a joke name that stuck permanently. His ideas were consolidated in the legendary \"Cycles for Pennies\" thread on his IntenseMuscle.com forum (\"The Dogg Pound\"). The system gained mainstream attention through a [T-Nation feature article](https://t-nation.com/t/how-to-build-50-pounds-of-muscle-in-12-months/284515) and was adopted by IFBB pros including David Henry, Dusty Hanshaw, and Mark Dugdale.\n\nThe core philosophy: **\"He who makes the greatest strength gains over time as a bodybuilder makes the greatest muscle gains.\"** DC rejects high-volume \"pump\" training in favor of brief, brutal sessions where every working set is taken to absolute failure and every workout must beat the previous logbook entry. Combined with higher training frequency (each muscle hit every 4-5 days instead of every 7), DC aims to maximize the number of growth-and-recovery cycles per year.\n\n## Key Techniques\n\nDC training uses four distinct training methods, each assigned to specific body parts:\n\n**Rest-Pause Sets** — The signature DC method, used for most exercises. Instead of multiple conventional sets, you perform 1 all-out working set broken into 3 mini-sets with only 10-15 deep breaths (~30 seconds) between each. A typical rest-pause set looks like: 8 reps to failure → rack the weight, 10-15 breaths → 3 more reps to failure → rack, 10-15 breaths → 2 final reps to failure. That's 13 total reps from a weight you'd normally get 8-10 reps with. The short rest periods force your muscles to work under extreme fatigue, recruiting more motor units than conventional sets.\n\n**Straight Sets** — Used for back thickness exercises ([{Bent Over Row}], [{T Bar Row}], [{Deadlift}]) and hamstring hip hinges ([{Stiff Leg Deadlift}]) where rest-pause would be dangerous due to form breakdown under fatigue. You do a heavy set of 6-9 reps to failure, rest 2-3 minutes, then a lighter set of 9-12 reps to failure.\n\n**Widowmaker Sets** — Used exclusively for quads. After a heavy set of 4-8 reps on [{Squat}], [{Hack Squat}], or [{Leg Press}], you rest 3-5 minutes, then perform a 20-rep set with moderately heavy weight. You do not rack the bar during the 20 reps — you breathe at the top between reps if needed, but you never stop. This is the most physically and mentally brutal element of DC training.\n\n**Extreme Stretching** — A loaded stretch held for 60-90 seconds, performed immediately after training each body part while the muscle is still pumped. For example, after chest work you hold heavy dumbbells in the deep fly position for 60 seconds. Dante considers this essential to DC — it expands the fascia surrounding the muscle and may directly contribute to hypertrophy through prolonged mechanical tension in the stretched position.\n\n## Who It's For\n\n- **Experience level**: Advanced — minimum 3 years of serious, consistent training. Dante is firm on this prerequisite.\n- **Prerequisites**: Must know how to train to true muscular failure with good form. Must understand proper warm-up progression for heavy working sets. A training partner for spotting rest-pause sets is strongly recommended.\n- **Primary goal**: Hypertrophy with strength gains as the primary driver.\n- **Suitability**: Best during a bulk or maintenance phase. The intensity demands adequate caloric intake and recovery. Can work on a cut if volume tolerance is already established.\n\n## Pros & Cons\n\n**Pros**\n\n- Each muscle group trained 3 times every 2 weeks (78 growth phases/year vs. 52 with once-per-week splits) — higher frequency drives faster adaptation\n- Sessions are under 60 minutes despite training 5 body parts per workout — rest-pause condenses volume into minimal sets\n- The 3-exercise rotation prevents staleness and lets you attack weak points from multiple angles while still tracking progressive overload on each movement\n- Rest-pause sets recruit more motor units than conventional sets — you're training past failure in a structured, repeatable way\n- Extreme stretching protocol enhances flexibility, fascia expansion, and may contribute to hypertrophy through loaded stretch\n- The \"beat the logbook\" system is dead simple — either you progressed or you didn't, no ambiguity\n\n**Cons**\n\n- Every working set is to absolute failure, which is mentally and physically exhausting — the program demands maximum intensity with zero coasting\n- Not suitable for home gyms with limited equipment — Dante specifically recommends well-equipped commercial gyms with machines, cables, and free weights for rest-pause safety\n- Rest-pause with free weights (especially dumbbells) is awkward without a training partner to help re-rack and set up between mini-sets\n- The extreme stretching protocol requires learning proper positions and can cause injury if done too aggressively too soon\n- No direct ab work in the standard template — add your own if core development is a priority\n- No direct rear delt work — [{Pull Up}] and [{Bent Over Row}] provide some stimulus, but [{Face Pull}] or [{Reverse Fly}] should be added if rear delts are a weakness\n\n## Program Structure\n\n- **Split type**: 2-way alternating split. Workout A covers chest, shoulders, triceps, back width, and back thickness. Workout B covers biceps, forearms, calves, hamstrings, and quads.\n- **Periodization**: Auto-regulated via logbook-based progressive overload with built-in blast/cruise cycling (6-12 weeks intense training followed by 10-14 days of lighter maintenance work).\n- **Schedule**: 3 non-consecutive days per week (e.g., Mon/Wed/Fri), alternating A and B. Over 2 weeks you complete 6 distinct workouts (A1, B1, A2, B2, A3, B3), each using a different exercise for every body part.\n- **Rotation**: Each body part has 3 exercises that rotate across the 6 workouts. You only perform 1 exercise per body part per session. Each specific exercise comes up once every 2 weeks.\n\n## Exercise Selection & Rationale\n\nEach body part gets 3 exercises chosen for their potential for heavy progressive overload. Dante favors compound movements and machines with smooth lockout positions that make rest-pause safe (easy to rack between mini-sets).\n\n**Workout A** groups chest, shoulders, and triceps (push muscles) with back width and back thickness. Biceps are deliberately separated from back to avoid pre-fatigue. Back thickness exercises ([{Bent Over Row}], [{T Bar Row}], [{Deadlift}]) come last because they're the most systemically taxing — you can give them everything without worrying about subsequent exercises.\n\n**Workout B** groups biceps and forearms (pull muscles for arms) with legs. This balances workout length — legs only have 3 body parts (calves, hamstrings, quads) so adding biceps and forearms fills out the session. Quads come dead last because the [{Squat}] widowmaker is the most brutal element of the program.\n\n**Substitution principle**: Pick exercises where you can safely train to failure and easily add small weight increments. Machines and Smith machines work well for rest-pause. If you stall on an exercise for 2 consecutive sessions, swap it for a new one.\n\n## Set & Rep Scheme\n\n**Rest-pause exercises** (chest, shoulders, triceps, back width, biceps, hamstring curls): 1 all-out working set broken into 3 mini-sets to failure with 10-15 deep breaths (~30 seconds) between each. Target 11-15 total reps across all 3 mini-sets (e.g., 8+4+2 = 14). Use a controlled eccentric (3-5 seconds) and explosive concentric on every rep.\n\n**Back thickness** ([{Bent Over Row}], [{T Bar Row}], [{Deadlift}]): 2 straight sets to failure — a heavy set of 6-9 reps, rest 2-3 minutes, then a lighter set of 9-12 reps. Rest-pause is too dangerous on heavy rowing and deadlift movements where form breakdown under fatigue risks injury.\n\n**Quads** ([{Squat}], [{Hack Squat}], [{Leg Press}]): 1 heavy straight set of 4-8 reps, rest 3-5 minutes, then a 20-rep \"Widowmaker\" set. The widowmaker uses moderately heavy weight and is the single most dreaded element of DC training.\n\n**Calves** ([{Standing Calf Raise}], [{Seated Calf Raise}], [{Calf Press on Leg Press}]): 1 set of 10-12 reps with specialized tempo — explosive concentric, 5-second negative, and 10-15 second deep stretch hold at the bottom of each rep. Each rep takes ~20 seconds, making a 10-rep set last over 3 minutes.\n\n**Forearms**: 1 straight set of 15-20 reps to failure.\n\nEvery exercise gets 2-5 warm-up sets ramping up to the working weight. Example for a 225lb working set: 95x12, 135x10, 185x6, 205x3, then the all-out working set.\n\n## Progressive Overload\n\nDC training's progression system is called **\"beat the logbook\"** — every time you return to an exercise (once every 2 weeks), you must beat your previous performance. Even 1 extra rep or 5 extra pounds counts. Weight increases when total reps exceed the top of the prescribed range:\n\n1. **Rest-pause** (chest, shoulders, back width): weight +5lb when total reps exceed 15. Weight −5lb if total drops below 11.\n2. **Rest-pause** (triceps, biceps, hamstring curls): weight +5lb when total reps exceed 20. Weight −5lb if total drops below 15.\n3. **Straight sets** (back thickness): weight +5lb per set when reps hit the top of the range (9 for the heavy set, 12 for the light set).\n4. **Widowmaker** (quads): heavy set weight +10lb at 8+ reps, widowmaker set +5lb when all 20 reps completed.\n5. **Calves**: weight +5lb when reps exceed 12. **Forearms**: weight +5lb when reps exceed 20.\n6. **Stall protocol**: If you fail to exceed the rep target for 2 consecutive sessions, `changeExercise` flips to `1` — swap that exercise out for a different one in your rotation.\n\n**Blast and cruise cycling**: Train all-out (blast) for 6-12 weeks. When recovery degrades — appetite drops, motivation wanes, sleep suffers — take a 10-14 day cruise: train 2-3 times per week with straight sets only, no rest-pause, not to failure. Use the cruise to test potential new exercises for the next blast.\n\n## How Long to Run It / What Next\n\nRun DC training indefinitely using the blast/cruise cycle — 6-12 weeks blasting, 10-14 days cruising, repeat. Most DC practitioners run it for months or years.\n\nSigns to move on permanently: consistent joint pain from failure training (especially elbows and shoulders), inability to maintain the mental intensity required for rest-pause sets, or shifting goals away from bodybuilding toward pure strength or athletics.\n\nTransition to: [5/3/1: Boring But Big](/programs/the531bbb) for submaximal percentage-based training with more volume, [PHUL](/programs/phul) for a structured 4-day upper/lower split, or [GZCL: The Rippler](/programs/gzcl-the-rippler) for periodized intensity cycling.\n\n## Equipment Needed\n\nDC training works best in a well-equipped commercial gym:\n\n- Barbell and plates (for bench press, overhead press, rows, deadlifts, squats)\n- Dumbbells (for skullcrushers, curls)\n- Lat pulldown machine (substitute: [{Pull Up}] or [{Chin Up}])\n- Leg curl machine (substitute: [{Romanian Deadlift, Barbell}] or Nordic curls)\n- Hack squat machine (substitute: [{Front Squat}] or [{Leg Press}])\n- Leg press machine (substitute: [{Squat}] variations)\n- Calf raise machines (substitute: barbell calf raises on a step)\n- Cable machine (for pushdowns, cable curls)\n- EZ curl bar (for preacher curls)\n\n**Home gym**: Possible but suboptimal. You need a power rack with safeties for rest-pause barbell exercises, and a training partner helps significantly. Replace machine exercises with barbell/dumbbell alternatives. [{Triceps Pushdown}] → [{Skullcrusher}], [{Lat Pulldown}] → [{Pull Up}], [{Chest Press, Leverage Machine}] → [{Bench Press, Dumbbell}], [{Hack Squat}] → [{Front Squat}].\n\n## Rest Times\n\n- **Between rest-pause mini-sets**: 10-15 deep belly breaths (~20-30 seconds). This is NOT a full rest — you should still be breathing hard when you start the next mini-set.\n- **Between exercises**: 1-2 minutes, or long enough to complete the extreme stretch for the body part you just trained and set up the next exercise.\n- **Before widowmaker set**: 3-5 minutes after the heavy quad set. You need adequate recovery to survive 20 reps.\n- **Between back thickness straight sets**: 2-3 minutes.\n\n## How to Pick Starting Weights\n\n1. For rest-pause exercises, use approximately your 10-12RM — a weight you could do for 10-12 reps in a single set to failure. Your first mini-set should yield 7-9 reps.\n2. For back thickness exercises, the heavy set should use your 8-10RM. The lighter set should be about 85-90% of the heavy set weight.\n3. For widowmaker quads, the heavy set uses your 6-8RM. The 20-rep set uses roughly 60-70% of the heavy set weight.\n4. For calves, start moderate — the slow tempo makes even light weights brutal.\n5. **Common mistake**: Starting too heavy on rest-pause. If your first mini-set yields fewer than 6 reps, the weight is too heavy. Drop 10% and rebuild.\n6. **If you know your 1RM**: Use approximately 75-80% for rest-pause exercises, 80-85% for back thickness heavy sets, and 60-65% for widowmaker 20-rep sets.\n\n## Common Modifications\n\n- **3-way split for advanced lifters**: Push (chest, shoulders, triceps) / Pull (biceps, forearms, back width, back thickness) / Legs (calves, hamstrings, quads). Run 4 days per week. Dante has endorsed this for experienced DC trainees.\n- **Replace forearms with shrugs**: Many DC practitioners (including MythicalStrength) swap forearm exercises for [{Shrug, Barbell}] or [{Shrug}] variations to prioritize trap development.\n- **Add rear delt work**: Add [{Face Pull}] or [{Reverse Fly}] (1 straight set of 15-20 reps) at the end of Workout A if rear delts are a weak point.\n- **Add ab work**: [{Hanging Leg Raise}] or [{Cable Crunch}] (1-2 sets) at the end of any workout.\n- **Every-other-day schedule**: Instead of Mon/Wed/Fri, train every other day for slightly higher frequency. Each body part gets hit approximately every 4 days instead of every 4-5.\n- **Exercise swaps for safety**: Use plate-loaded machines or Smith machine variations for rest-pause on pressing exercises if you train without a partner — easier to bail safely between mini-sets.","faq":"### Is DoggCrapp training good for beginners?\n\nNo. Dante Trudel requires a minimum of 3 years of serious training experience before starting DC. The program demands training to absolute muscular failure on every working set with perfect form, which requires significant gym experience to execute safely. Beginners should build a foundation with programs like GZCLP or 5/3/1 first.\n\n### How many days a week is DoggCrapp training?\n\nDC training is 3 days per week on non-consecutive days (e.g., Monday, Wednesday, Friday). You alternate between two workouts (A and B), completing 6 distinct sessions over a 2-week cycle. Each body part is trained 3 times every 2 weeks.\n\n### What is a rest-pause set in DoggCrapp?\n\nA rest-pause set is one all-out working set broken into 3 mini-sets. You lift to failure (typically 7-9 reps), rack the weight, take 10-15 deep breaths (about 30 seconds), lift to failure again (2-4 reps), breathe again, then do a final mini-set to failure (1-2 reps). The total across all 3 mini-sets should be 11-15 reps.\n\n### What is a widowmaker set?\n\nThe widowmaker is a 20-rep set of a compound quad exercise (Squat, Hack Squat, or Leg Press) performed after a heavy set of 4-8 reps. It uses moderately heavy weight and is done without racking the bar — you breathe at the top between reps if needed but never stop. It's the most physically and mentally demanding element of DC training.\n\n### How long should DoggCrapp workouts take?\n\nSessions typically take 45-60 minutes including warm-up sets. Despite the low working volume (only 1 working set per exercise), the extensive warm-up ramps and rest-pause recovery periods add up. The dirty secret of DC training is that the warm-up sets contribute substantial training volume themselves.\n\n### What is extreme stretching in DoggCrapp?\n\nExtreme stretching is a loaded stretch held for 60-90 seconds, performed immediately after training each body part while the muscle is still pumped. For example, after chest work you hold heavy dumbbells in the bottom position of a fly for 60 seconds. Dante considers extreme stretching essential to the program, claiming it expands the fascia and contributes to muscle growth.\n\n### How long should I run DoggCrapp training?\n\nDC is designed to be run indefinitely using blast/cruise cycles. Blast (all-out training) for 6-12 weeks, then cruise (lighter maintenance training) for 10-14 days, then repeat. Most serious DC practitioners run the system for months or years. Take a permanent break if joint health deteriorates or you can no longer maintain the required intensity.\n\n### Can I do DoggCrapp in a home gym?\n\nIt's possible but not ideal. You need at minimum a power rack with safety bars (for rest-pause barbell exercises), a barbell, dumbbells, and a pull-up bar. Replace machine exercises with free-weight alternatives. A training partner is highly recommended for spotting during rest-pause sets. Dante himself advises against home gym DC training, though experienced lifters have made it work.","userAgent":"Mozilla/5.0 (Macintosh; Intel Mac OS X 10_15_7) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/145.0.0.0 Safari/537.36","indexEntry":{"id":"doggcrapp","name":"DoggCrapp (DC Training)","author":"Dante Trudel","authorUrl":"","url":"https://simplyshredded.com/a-load-of-doggcrapp-is-dante-trudels-doggcrapp-training-system-the-next-big-thing-in-bodybuilding.html","shortDescription":"Dante Trudel's high-intensity bodybuilding system using rest-pause sets, extreme stretching, and 3-exercise rotation to hit each muscle 3 times every 2 weeks.","description":"Dante Trudel's DoggCrapp (DC) training is a high-intensity, low-volume, high-frequency bodybuilding system built on rest-pause sets, extreme stretching, and relentless progressive overload. A 2-way split trained 3 days per week hits each muscle group 3 times every 2 weeks — 50% more growth phases annually than traditional once-per-week bodybuilding splits.","isMultiweek":true,"tags":[],"weeksCount":2,"exercises":[{"id":"inclineBenchPress","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"bentOverRow","equipment":"barbell"},{"id":"bicepCurl","equipment":"barbell"},{"id":"reverseCurl","equipment":"barbell"},{"id":"standingCalfRaise","equipment":"dumbbell"},{"id":"lyingLegCurl","equipment":"leverageMachine"},{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"shoulderPress","equipment":"leverageMachine"},{"id":"skullcrusher","equipment":"ezbar"},{"id":"latPulldown","equipment":"cable"},{"id":"tBarRow","equipment":"leverageMachine"},{"id":"preacherCurl","equipment":"ezbar"},{"id":"wristCurl","equipment":"barbell"},{"id":"seatedCalfRaise","equipment":"barbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"hackSquat","equipment":"barbell"},{"id":"chestPress","equipment":"leverageMachine"},{"id":"seatedOverheadPress","equipment":"barbell"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"chinUp","equipment":"bodyweight"},{"id":"deadlift","equipment":"barbell"},{"id":"bicepCurl","equipment":"cable"},{"id":"reverseWristCurl","equipment":"barbell"},{"id":"calfPressOnLegPress","equipment":"leverageMachine"},{"id":"stiffLegDeadlift","equipment":"barbell"},{"id":"legPress","equipment":"leverageMachine"}],"equipment":["barbell","dumbbell","leverageMachine","ezbar","cable"],"exercisesRange":[5,5],"frequency":3,"age":"more_than_year","duration":"45-60","goal":"hypertrophy","datePublished":"2026-03-01T20:10:43-06:00","dateModified":"2026-03-01T20:10:43-06:00"}}
