{"id":1409,"date":"2026-01-06T17:37:32","date_gmt":"2026-01-06T17:37:32","guid":{"rendered":"https:\/\/powerbuilding.pl\/dc-doggcrapp-workout-plan-12-weeks-to-build-strength-and-mass\/"},"modified":"2026-03-06T18:36:03","modified_gmt":"2026-03-06T18:36:03","slug":"dc-doggcrapp-workout-plan-12-weeks-to-build-strength-and-mass","status":"publish","type":"post","link":"https:\/\/powerbuilding.pl\/en\/dc-doggcrapp-workout-plan-12-weeks-to-build-strength-and-mass\/","title":{"rendered":"DC (Doggcrapp) Workout Plan \u2013 12 Weeks to Build Strength and Mass"},"content":{"rendered":"\n

Program, illustrative. <\/strong>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. <\/p>\n\n

—————————————<\/p>\n\n

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). <\/p>\n\n

KEY PRINCIPLES of Doggcrapp (Read before you start)<\/h2>\n\n
    \n
  1. Training Log:<\/strong> 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). <\/li>\n\n\n\n
  2. Rest-Pause (RP):<\/strong> Most exercises are performed in a single set with two breath pauses.\n
      \n
    • Perform a set to failure (target: 7\u201310 reps).<\/li>\n\n\n\n
    • Rest 20 seconds (10\u201315 deep breaths).<\/li>\n\n\n\n
    • Again to failure with the same weight.<\/li>\n\n\n\n
    • Rest 20 seconds.<\/li>\n\n\n\n
    • Last time to failure.<\/li>\n\n\n\n
    • The total from the three “mini-sets” should be approximately 11\u201315 reps. <\/li>\n<\/ul>\n<\/li>\n\n\n\n
    • Extreme Stretching:<\/strong> After completing exercises for a given body part, perform loaded stretching for 60\u201390 seconds. This aims to stretch the muscle fascia. <\/li>\n\n\n\n
    • Exercise Rotation:<\/strong> 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. <\/li>\n<\/ol>\n\n
      \n\n

      SCHEDULE (Monday – Wednesday – Friday System)<\/h2>\n\n
        \n
      • Week 1:<\/strong> Mon: A1, Wed: B1, Fri: A2<\/li>\n\n\n\n
      • Week 2:<\/strong> Mon: B2, Wed: A3, Fri: B3<\/li>\n\n\n\n
      • Week 3:<\/strong> Mon: A1, Wed: B1, Fri: A2 …and so on for 12 weeks.<\/li>\n<\/ul>\n\n
        \n\n

        WORKOUT A: Chest, Shoulders, Triceps, Back Width, Back Thickness<\/h2>\n\n

        Set A1<\/h3>\n\n
          \n
        • Chest:<\/strong> Incline Barbell Press (RP Method)<\/li>\n\n\n\n
        • Shoulders:<\/strong> Overhead Press (RP Method)<\/li>\n\n\n\n
        • Triceps:<\/strong> Close-Grip Bench Press (RP Method)<\/li>\n\n\n\n
        • Back Width:<\/strong> Weighted Pull-ups (RP Method)<\/li>\n\n\n\n
        • Back Thickness:<\/strong> Deadlifts (2 straight sets: 1 heavy 6\u20139 reps, 1 lighter 10\u201312 reps)<\/li>\n<\/ul>\n\n

          Set A2<\/h3>\n\n
            \n
          • Chest:<\/strong> Flat Dumbbell Press (RP Method)<\/li>\n\n\n\n
          • Shoulders:<\/strong> Lateral Dumbbell Raises (RP Method)<\/li>\n\n\n\n
          • Triceps:<\/strong> Dips (RP Method)<\/li>\n\n\n\n
          • Back Width:<\/strong> Lat Pulldowns to Chest (RP Method)<\/li>\n\n\n\n
          • Back Thickness:<\/strong> Rack Pulls (Straight sets)<\/li>\n<\/ul>\n\n

            Set A3<\/h3>\n\n
              \n
            • Chest:<\/strong> Machine Press (e.g., Hammer Strength) (RP Method)<\/li>\n\n\n\n
            • Shoulders:<\/strong> Smith Machine Press (RP Method)<\/li>\n\n\n\n
            • Triceps:<\/strong> Lying French Press \/ Skullcrushers (RP Method)<\/li>\n\n\n\n
            • Back Width:<\/strong> Chin-ups (RP Method)<\/li>\n\n\n\n
            • Back Thickness:<\/strong> T-Bar Rows (Straight sets)<\/li>\n<\/ul>\n\n
              \n\n

              WORKOUT B: Biceps, Forearms, Calves, Hamstrings, Quadriceps<\/h2>\n\n

              Set B1<\/h3>\n\n
                \n
              • Biceps:<\/strong> Standing Barbell Curls (RP Method)<\/li>\n\n\n\n
              • Forearms:<\/strong> Hammer Curls (1 straight set 10-20 reps)<\/li>\n\n\n\n
              • Calves:<\/strong> Standing Calf Raises (1 set: 10-12 reps, but with a 20-second pause at full stretch at the bottom!)<\/li>\n\n\n\n
              • Hamstrings:<\/strong> Lying Leg Curls (RP Method)<\/li>\n\n\n\n
              • Quadriceps:<\/strong> Barbell Squats (1 heavy set 6-10 reps, then 1 “Widowmaker” set 20 reps with lighter weight)<\/li>\n<\/ul>\n\n

                Set B2<\/h3>\n\n
                  \n
                • Biceps:<\/strong> Alternating Dumbbell Curls (RP Method)<\/li>\n\n\n\n
                • Forearms:<\/strong> Reverse Curls (Straight set)<\/li>\n\n\n\n
                • Calves:<\/strong> Seated Calf Raises (Straight set with 20s pause at the bottom)<\/li>\n\n\n\n
                • Hamstrings:<\/strong> Stiff-Leg Deadlifts (1 straight set 15-20 reps)<\/li>\n\n\n\n
                • Quadriceps:<\/strong> Leg Press (1 heavy set, then 1 “Widowmaker” set 20 reps)<\/li>\n<\/ul>\n\n

                  Set B3<\/h3>\n\n
                    \n
                  • Biceps:<\/strong> Preacher Curls (RP Method)<\/li>\n\n\n\n
                  • Forearms:<\/strong> Wrist Curls (Straight set)<\/li>\n\n\n\n
                  • Calves:<\/strong> Donkey Calf Raises or Leg Press Calf Raises (Straight set with 20s pause at the bottom)<\/li>\n\n\n\n
                  • Hamstrings:<\/strong> Seated Leg Curls (RP Method)<\/li>\n\n\n\n
                  • Quadriceps:<\/strong> Hack Squats or Smith Machine Squats (1 heavy set, then 1 “Widowmaker” set 20 reps)<\/li>\n<\/ul>\n\n
                    \n\n

                    Comments on implementing the Doggcrapp plan:<\/h2>\n\n
                      \n
                    1. Warm-up:<\/strong> 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. <\/li>\n\n\n\n
                    2. “Beat the Logbook” Rule:<\/strong> 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.<\/li>\n\n\n\n
                    3. “Widowmaker” Set (Quadriceps):<\/strong> 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. <\/li>\n\n\n\n
                    4. “Blast” and “Cruise” Phase:<\/strong> Train this way for 6\u20138 weeks (Blast phase). When you feel immense joint fatigue and a lack of progress, take 10\u201314 days for a Cruise phase (lighter workouts without going to failure), then return to the plan. <\/li>\n<\/ol>\n\n

                      <\/p>\n","protected":false},"excerpt":{"rendered":"

                      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. ————————————— 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) SCHEDULE (Monday – Wednesday –…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":["post-1409","post","type-post","status-publish","format-standard","hentry","category-dc-doggcrapp-training"],"_links":{"self":[{"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/posts\/1409","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/comments?post=1409"}],"version-history":[{"count":0,"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/posts\/1409\/revisions"}],"wp:attachment":[{"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/media?parent=1409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/categories?post=1409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/tags?post=1409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}