DoggCrapp (DC Training)
By DoggCrapp (Dante Trudel) · From Original Source
Also known as: dc training · doggcrapp · dogg crapp · rest pause · dc · advanced bodybuilding
Dante Trudel's DoggCrapp, as he wrote it. Two workouts take turns Monday, Wednesday and Friday, so every bodypart is trained twice in eight days: chest, shoulders, triceps and back, then biceps, forearms, calves, hamstrings and quads. Each bodypart has three key lifts used one at a time in rotation, and each gets ONE all-out working set after warmups: a rest-pause set (reps to failure, 12-15 deep breaths, more reps, twice), or for back thickness and quads straight sets. Then a loaded extreme stretch (each lift's note says which). Add reps or weight every time.
Free to use · auto progression, rest timers & PR tracking built in
What is DoggCrapp (DC Training)?
DC Training, short for DoggCrapp, is Dante Trudel's method for getting as strong as possible, as often as possible, on very little volume. His forum write-up says it plainly: the heavier you get on your key lifts, the bigger you get, and the way to get heavier fastest is to train each bodypart as often as you can recover from.
There are two workouts. Day one is chest, shoulders, triceps, back width and back thickness; day two is biceps, forearms, calves, hamstrings and quads. They take turns on Monday, Wednesday and Friday, then Monday again, so each bodypart is trained twice in eight days. Each bodypart has three key lifts, and you use only one per workout, rotating through them in order: in Durata, the smith incline press, then a machine chest press, then the decline smith press, and so on for every bodypart.
Is DoggCrapp (DC Training) right for you?
Experienced lifters who keep a training log and can push sets to true failure. Trudel is clear that recovery decides how often you can train, and that you need more rest as you get bigger and stronger. Sessions take about 45–60 minutes.
How progression works
Each lift is one working set after as many warmups as you need, usually two to five; the plan builds two, and a big lift such as a deadlift may need more. Most are rest-pause sets: reps to failure, rack it, 12-15 deep breaths, more reps to failure, 12-15 breaths, then a last few reps, ending on a slow negative. Chest is 11-15 reps that way, shoulders, triceps and back width 12-20, biceps and hamstrings 15-20. Back thickness and quads are straight sets: a hard set of about 8 then a heavier set of about 4 on back thickness, and a heavy 4-8 then a 20-rep set on quads. Calves are one set of 12 with a 15-second stretch at the bottom of every rep. He wants every logbook entry beaten, more reps or more weight, so when you reach the top of the range the weight goes up 2.5 kg (5 lb) next time. Nothing is cut automatically.
Durata runs this progression for you — warmups are worked out from your first working set, each session's target carries over from what you logged last time, and the weight moves when you hit or miss the prescribed reps.
DoggCrapp (DC Training) — every set, every session
Grey sets are warmups; their % is of set 1.
Week 13 sessions
Day 1 · Chest, Shoulders, Triceps, Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Smith Machine) | 1×10 @ 50% 1×6 @ 70% 1×11–15 | — |
| Overhead Press (Smith Machine) | 1×10 @ 50% 1×6 @ 70% 1×12–20 | — |
| Bench Press - Close Grip (Barbell) | 1×10 @ 50% 1×6 @ 70% 1×12–20 | — |
| Lat Pulldown (Cable) | 1×10 @ 50% 1×6 @ 70% 1×12–20 | — |
| Deadlift (Barbell) | 1×10 @ 50% 1×6 @ 70% 1×6–8 | — |
| Deadlift (Barbell) | 1×4–6 | — |
Day 2 · Arms, Calves, Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Preacher Curl (Barbell) | 1×10 @ 50% 1×6 @ 70% 1×15–20 | — |
| Hammer Curl (Dumbbell) | 1×10 @ 50% 1×6 @ 70% 1×15 | — |
| Leg Press Calf Raise (Machine) | 1×10 @ 50% 1×6 @ 70% 1×12 | — |
| Lying Leg Curl (Machine) | 1×10 @ 50% 1×6 @ 70% 1×15–20 | — |
| Hack Squat (Machine) | 1×10 @ 50% 1×6 @ 70% 1×4–8 | — |
| Hack Squat (Machine) | 1×20 | — |
Day 1 · Chest, Shoulders, Triceps, Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Iso-Lateral Chest Press (Machine) | 1×10 @ 50% 1×6 @ 70% 1×11–15 | — |
| Seated Shoulder Press (Machine) | 1×10 @ 50% 1×6 @ 70% 1×12–20 | — |
| Skullcrusher (Barbell) | 1×10 @ 50% 1×6 @ 70% 1×12–20 | — |
| Chin Up (Weighted) | 1×10 @ 50% 1×6 @ 70% 1×12–20 | — |
| T Bar Row | 1×10 @ 50% 1×6 @ 70% 1×6–8 | — |
| T Bar Row | 1×4–6 | — |
Week 23 sessions
Day 2 · Arms, Calves, Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bicep Curl (Barbell) | 1×10 @ 50% 1×6 @ 70% 1×15–20 | — |
| Cross Body Hammer Curl | 1×10 @ 50% 1×6 @ 70% 1×15 | — |
| Standing Calf Raise (Machine) | 1×10 @ 50% 1×6 @ 70% 1×12 | — |
| Seated Leg Curl (Machine) | 1×10 @ 50% 1×6 @ 70% 1×15–20 | — |
| Leg Press (Machine) | 1×10 @ 50% 1×6 @ 70% 1×4–8 | — |
| Leg Press (Machine) | 1×20 | — |
Day 1 · Chest, Shoulders, Triceps, Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Decline Bench Press (Smith Machine) | 1×10 @ 50% 1×6 @ 70% 1×11–15 | — |
| Overhead Press (Barbell) | 1×10 @ 50% 1×6 @ 70% 1×12–20 | — |
| Triceps Dip (Weighted) | 1×10 @ 50% 1×6 @ 70% 1×12–20 | — |
| Lat Pulldown (Machine) | 1×10 @ 50% 1×6 @ 70% 1×12–20 | — |
| Rack Pull | 1×10 @ 50% 1×6 @ 70% 1×6–8 | — |
| Rack Pull | 1×4–6 | — |
Day 2 · Arms, Calves, Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bicep Curl (Dumbbell) | 1×10 @ 50% 1×6 @ 70% 1×15–20 | — |
| Reverse Curl (Cable) | 1×10 @ 50% 1×6 @ 70% 1×15 | — |
| Seated Calf Raise | 1×10 @ 50% 1×6 @ 70% 1×12 | — |
| Standing Leg Curls | 1×10 @ 50% 1×6 @ 70% 1×15–20 | — |
| Squat (Barbell) | 1×10 @ 50% 1×6 @ 70% 1×4–8 | — |
| Squat (Barbell) | 1×20 | — |
DoggCrapp (DC Training) — common questions
What are the extreme stretches?
After each bodypart's working set, a loaded stretch held for about 45-60 seconds: a deep dumbbell fly for chest, an overhead dumbbell stretch for triceps, a sissy squat under a bar for quads, and so on. Trudel says they help recovery a great deal and hurt a lot. Each lift's note in Durata says which one goes where.
Should every set be rest-paused?
Not for everyone. For lifters who recover worst, Trudel uses one straight set; next a straight set with a static hold; then rest-pause sets with statics for most people. Back thickness and quads are never rest-paused.
When do I change a lift?
When you can no longer get stronger on it. Take each lift to its strength limit, then swap it for another key lift and get strong on that one too. When you come back to the first one later, start slightly lower than your old best and you will soon pass it.
Can I train more often than twice in eight days?
Trudel says a few people can manage Monday, Tuesday, Thursday and Friday, mostly newer lifters or people coming back from time off, but he urges almost everyone to stay with Monday, Wednesday, Friday and Monday again.
Is there an app that runs DoggCrapp (DC Training) for you?
Yes. Durata runs DoggCrapp (DC Training) as written, free: the 3-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: DoggCrapp / DC Training — Dante Trudel (his forum write-up, "DC Training.... By Doggcrapp")
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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