DC (Doggcrapp) Workout Plan – 12 Weeks to Build Strength and Mass

Program, illustrative. Generated by Google’s Gemini – I fed it all of the author’s (Dante Trudel) posts from intensemuscle.com and asked it to generate an example program. Comments, notes, everything is from Gemini.

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The program below is a “Powerbuilding” system that focuses on progressive overload, low volume, and extreme intensity. It’s ideal for individuals with access to basic strength equipment (free weights + a few machines).

KEY PRINCIPLES of Doggcrapp (Read before you start)

1. Training Log: This is the most important tool. You must record every weight and every rep. Your only goal is to beat your previous workout’s result (more kg or more reps).
2. Rest-Pause (RP): Most exercises are performed in a single set with two breath pauses.
   • Perform a set to failure (target: 7–10 reps).
   • Rest 20 seconds (10–15 deep breaths).
   • Again to failure with the same weight.
   • Rest 20 seconds.
   • Last time to failure.
   • The total from the three “mini-sets” should be approximately 11–15 reps.
3. Extreme Stretching: After completing exercises for a given body part, perform loaded stretching for 60–90 seconds. This aims to stretch the muscle fascia.
4. Exercise Rotation: You have three different sets for each body part (A1, A2, A3 and B1, B2, B3). You rotate through them, so you only perform the same exercise every third workout.

SCHEDULE (Monday – Wednesday – Friday System)

• Week 1: Mon: A1, Wed: B1, Fri: A2
• Week 2: Mon: B2, Wed: A3, Fri: B3
• Week 3: Mon: A1, Wed: B1, Fri: A2 …and so on for 12 weeks.

WORKOUT A: Chest, Shoulders, Triceps, Back Width, Back Thickness

Set A1

• Chest: Incline Barbell Press (RP Method)
• Shoulders: Overhead Press (RP Method)
• Triceps: Close-Grip Bench Press (RP Method)
• Back Width: Weighted Pull-ups (RP Method)
• Back Thickness: Deadlifts (2 straight sets: 1 heavy 6–9 reps, 1 lighter 10–12 reps)

Set A2

• Chest: Flat Dumbbell Press (RP Method)
• Shoulders: Lateral Dumbbell Raises (RP Method)
• Triceps: Dips (RP Method)
• Back Width: Lat Pulldowns to Chest (RP Method)
• Back Thickness: Rack Pulls (Straight sets)

Set A3

• Chest: Machine Press (e.g., Hammer Strength) (RP Method)
• Shoulders: Smith Machine Press (RP Method)
• Triceps: Lying French Press / Skullcrushers (RP Method)
• Back Width: Chin-ups (RP Method)
• Back Thickness: T-Bar Rows (Straight sets)

WORKOUT B: Biceps, Forearms, Calves, Hamstrings, Quadriceps

Set B1

• Biceps: Standing Barbell Curls (RP Method)
• Forearms: Hammer Curls (1 straight set 10-20 reps)
• Calves: Standing Calf Raises (1 set: 10-12 reps, but with a 20-second pause at full stretch at the bottom!)
• Hamstrings: Lying Leg Curls (RP Method)
• Quadriceps: Barbell Squats (1 heavy set 6-10 reps, then 1 “Widowmaker” set 20 reps with lighter weight)

Set B2

• Biceps: Alternating Dumbbell Curls (RP Method)
• Forearms: Reverse Curls (Straight set)
• Calves: Seated Calf Raises (Straight set with 20s pause at the bottom)
• Hamstrings: Stiff-Leg Deadlifts (1 straight set 15-20 reps)
• Quadriceps: Leg Press (1 heavy set, then 1 “Widowmaker” set 20 reps)

Set B3

• Biceps: Preacher Curls (RP Method)
• Forearms: Wrist Curls (Straight set)
• Calves: Donkey Calf Raises or Leg Press Calf Raises (Straight set with 20s pause at the bottom)
• Hamstrings: Seated Leg Curls (RP Method)
• Quadriceps: Hack Squats or Smith Machine Squats (1 heavy set, then 1 “Widowmaker” set 20 reps)

Comments on implementing the Doggcrapp plan:

1. Warm-up: The sets listed above are your WORKING sets. Perform as many warm-up sets as needed to reach your working weight, but do not fatigue yourself during them.
2. “Beat the Logbook” Rule: If you go to a workout and are unable to beat your result from 3 workouts ago (weight/reps), you must remove that exercise from the plan and replace it with another in the next rotation.
3. “Widowmaker” Set (Quadriceps): This is the most challenging element of the plan. You choose a weight with which you would normally do 10-12 reps, and through deep breaths (pauses standing with the barbell on your back), you “squeeze out” 20 reps.
4. “Blast” and “Cruise” Phase: Train this way for 6–8 weeks (Blast phase). When you feel immense joint fatigue and a lack of progress, take 10–14 days for a Cruise phase (lighter workouts without going to failure), then return to the plan.