DoggCrapp 2.0
Lift Run Bang
BodybuildingThis is the push / pull / legs version of DoggCrapp training and one that a lot of guys used back in the day that wanted to have some more "room" to allocate to additional exercises for lagging muscle groups. This is split in a similar fashion where there are rotational days that allocate more movements/volume to lats or upper back, chest vs triceps, quads vs hams, etc.
It stays with all the other concepts of DC training such as the loaded stretches, the emphasis on slow negatives, and I throw in iso-holds and isometronics at the end during the toughest parts of the meso cycle.
**Not for the faint of heart, but for those who do, will get some big gains. **
This is usually run 4-5 days a week and can be moved around to fit your schedule or recovery ability.
You also need to be in a good gym for this program.
It's not home friendly, nor is this a novice/noob program.
I won't be part of this program's message boards. Don't DM me, email, or message me about this program. If you want or need that level of access, scroll to the bottom of this page and sign up to be a member of The Yoke Squad today.
A
Pec Deck
3 x 10
B
Incline DB Press
3 x 10
C
Loaded Pec Stretch
1 x 1:00
D
Cable Y-Raise
3 x 10
E
Deltoid Stretch
1 x 60
F
Triceps Overhead Rope Extensions
3 x 10
G
Triceps Stretch
1 x 1:00
A
Dual Rope Kneeling Straight Arm Pulldowns
3 x 10
B
1 Arm Machine Lat Row
3 x 10
C
Lat Stretch
1 x 60
D
Face Away Cable Curls
3 x 10
E
Reverse Curls
3 x 10
F
Biceps Stretch
1 x 00:60
A
Cardio
1 x 45:00
A
Standing Calf Raises
3 x 10
B
Lying Leg Curl
3 x 10
C
Leg Extension
3 x 10
D
Hack Squat - Reverse Banded
3 x 10
E
Quad Stretch
1 x 60
A
Db Bench Press
3 x 10
B
Loaded Pec Stretch
1 x 60
C
Rear Delt Crossovers
3 x 10
D
Incline Db Laterals
3 x 10
E
Deltoid Stretch
1 x 60
F
Cross Body Tricep Extension
3 x 10
G
Triceps Stretch
1 x 1:00
A
Cardio
1 x 30:00
A
Cardio
1 x 45:00
Paul Carter
Paul Carter specializes in hypertrophy and body recomposition. He coaches pro bodybuilders and elite strength athletes and works with some of the most respected minds in the strength and physique world. He has written a multitude of books on diet and training including the Maximum Muscle Bible, Base Building, and the XLR8 carb cycling approach to fat loss.
