DoggCrapp (DC Training)
Also known as: dc training · doggcrapp · dogg crapp · rest pause · dc · blast and cruise · advanced bodybuilding
Dante Trudel's DoggCrapp — brutally efficient advanced training. ONE all-out rest-pause work set per movement (reps to failure → ~15 deep breaths → more reps → again), each muscle hit roughly every fifth day across two rotating sessions. After every muscle, hold a deep loaded 'extreme stretch' (cued on the last set). Chase the logbook — beat your last weight or reps every session. Run a 6-8 week 'blast', then a 1-2 week lighter 'cruise' to recover before the next. Advanced lifters only; a training log is mandatory.
Free during beta · auto progression, rest timers & PR tracking built in
What is DoggCrapp (DC Training)?
DoggCrapp training — DC to the people who run it — grew out of Dante Trudel's forum posts in the early 2000s and never needed a book or a brand to spread. The idea is ruthless efficiency: if one all-out set drives growth, everything past it is recovery debt. So each movement gets exactly one working set, most of them rest-pause, and the whole week fits into three sessions built from two rotating workouts — A covers pressing and back, B covers legs and arms. Over a fortnight that runs A-B-A then B-A-B, so every muscle gets hit about every fourth or fifth day.
The rest-pause set is the heart of doggcrapp training. Load a weight, take it to failure, rack it and take about fifteen deep breaths, go to failure again, breathe again, then grind out a final burst — three efforts, one set, 11–15 total reps on most lifts and up to 20 on pushdowns. Quads are the deliberate exception — no rest-pause there; instead a heavy straight set followed by the infamous 20-rep widowmaker. When the set is done, the muscle isn't: DC's other signature is the extreme stretch, a loaded stretch held 60–90 seconds — dumbbells sunk into the bottom of a fly for chest, a dead hang for lats, a deep supported sissy position for quads.
Is DoggCrapp (DC Training) right for you?
This is an advanced program with no apologies. Rest-pause to failure with meaningful weight assumes years of technique practice, a big food intake, and the self-awareness to know real failure from discomfort. Run it as Trudel intended: a 6–8 week blast at full effort, then a 1–2 week cruise at lighter loads before the next blast. If you're still adding weight to the bar weekly on a normal routine, you don't need DC yet — you'd be spending recovery you could bank for later.
How progression works
The rule is beating the logbook. Every session you either add reps within the target range or, once you clear the top of it, add 2.5 kg and rebuild the count — miss twice at a weight and it drops 10% so you can run at it again. That makes accurate logging mandatory, which is exactly why DC people carry notebooks; Durata's native rest-pause set type records each mini-set inside the pause structure and its rest timer paces the breath breaks, so the logbook keeps itself.
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
DoggCrapp (DC Training) — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 13 sessions
Workout A — Push / Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 1×11–15 | 3:00 |
| Overhead Press (Dumbbell) | 1×11–15 | 3:00 |
| Triceps Pushdown | 1×11–20 | 2:30 |
| Lat Pulldown (Cable) | 1×11–15 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 1×10–12 | 2:30 |
Workout A — Push / Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 1×11–15 | 3:00 |
| Overhead Press (Dumbbell) | 1×11–15 | 3:00 |
| Triceps Pushdown | 1×11–20 | 2:30 |
| Lat Pulldown (Cable) | 1×11–15 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 1×10–12 | 2:30 |
Workout B — Legs / Arms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bicep Curl (Barbell) | 1×11–15 | 2:30 |
| Hammer Curl (Dumbbell) | 1×10–15 | 2:00 |
| Standing Calf Raise | 1×10–15 | 2:00 |
| Lying Leg Curl (Machine) | 1×11–15 | 2:30 |
| Hack Squat (Machine) | 1×4–8 1×18–20 | 4:00 |
Week 23 sessions
Workout A — Push / Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 1×11–15 | 3:00 |
| Overhead Press (Dumbbell) | 1×11–15 | 3:00 |
| Triceps Pushdown | 1×11–20 | 2:30 |
| Lat Pulldown (Cable) | 1×11–15 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 1×10–12 | 2:30 |
Workout B — Legs / Arms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bicep Curl (Barbell) | 1×11–15 | 2:30 |
| Hammer Curl (Dumbbell) | 1×10–15 | 2:00 |
| Standing Calf Raise | 1×10–15 | 2:00 |
| Lying Leg Curl (Machine) | 1×11–15 | 2:30 |
| Hack Squat (Machine) | 1×4–8 1×18–20 | 4:00 |
Workout B — Legs / Arms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bicep Curl (Barbell) | 1×11–15 | 2:30 |
| Hammer Curl (Dumbbell) | 1×10–15 | 2:00 |
| Standing Calf Raise | 1×10–15 | 2:00 |
| Lying Leg Curl (Machine) | 1×11–15 | 2:30 |
| Hack Squat (Machine) | 1×4–8 1×18–20 | 4:00 |
DoggCrapp (DC Training) — common questions
How do I actually perform a DC rest-pause set?
Pick a weight you'd fail around rep 8 with. Take it to honest failure, rack it, take 15 deep, deliberate breaths — roughly 20–30 seconds — then go to failure again, breathe again, and finish with a third push. All three efforts count as one set; you're aiming for 11–15 total reps, and if you land past the top of the range, the weight goes up next time.
What does blast and cruise mean?
A blast is 6–8 weeks of full-bore DC training, chasing the logbook every session. A cruise is 1–2 weeks of the same movements at loads well shy of failure — enough to keep the pattern, light enough to let tendons and the nervous system catch up. Skipping cruises is the most common way people break on this program.
Is training to failure this often safe?
It's one working set per movement, not twenty — total weekly volume is low even though effort is maximal. Warm up thoroughly, keep negatives controlled (DC prescribes slow lowering), and choose machine or dumbbell variations where a failed rep is droppable. What isn't negotiable is the recovery side: sleep and calories are part of the program.
What are the extreme stretches for?
After the last set for each muscle you hold a loaded stretch for 60–90 seconds — Trudel credited them with fascia expansion; the more defensible case is extra time under tension at long muscle lengths, which has decent evidence behind it for growth. Either way they hurt, they're in the program, and DC without them isn't DC.
How long does a DC session take?
About 45 minutes. Five movements, one working set each, plus warm-ups and stretches. The rest-pause structure packs what feels like three sets of effort into the footprint of one, which is why three short sessions a week can cover the whole body.
Source: DoggCrapp / DC Training — Dante Trudel (community/forum method).
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run DoggCrapp (DC Training) in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
