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Doggcrapp
Bulking
Advanced
Machine strength
Plan Details
The Doggcrapp routine by cyreno.bruno is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
•Rest Pause: in each exercise, you do 3 rest pauses (maximum). Set the weight down and take 10-15 deep breaths, and try again. •Progression: continue with the same weight until you reach max reps, then increase weight once you do. •Focus on the negatives: do a negative in a controlled manner. To the point that you could reverse the movement of you wished to. •The only time you train hamstrings after quads is when you do Romanian and stiff-legged deadlift variations. They only appear in workouts with leg presses or machine hack squats. here is a pretty general outline of the rep ranges, nothing is written in stone though: •shoulders usually 11-15RP. •chest usually 11-15RP. •triceps could be as low as 11-15RP on some exercises but often higher like 15-20RP or 20-30RP. •back width usually 15-20RP, could be 11-15RP. •back thickness, straight set of 12 for rowing movement and usually two sets, one ~8 rep set and one ~4 rep set for deadlifts / rack deadlifts. •biceps, usually 11-15RP or 15-20RP. •forearms, straight set of 11-20 reps. •calves, straight set of 12 reps (5 sec neg, 15 sec stretch). •hamstrings, leg curls it's 15+ RP for safety reasons (like 15-20RP or 20-30RP etc.), sumo press usually straight set of 12-20 reps, stiff leg deads could be one rather high rep set or two sets (one heavier than the other) etc. •quads, a 4-8 rep set (or 6-10) followed by a 20 rep widowmaker.
Routine detail
Day 1
A1 (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Est. 27 min
10 exercises
Dumbbell Incline Bench Press
1 Set x 20 Reps
Flye Stretch
1 Set
Dumbbell Shoulder Press
1 Set x 11 Reps
Bar Stretch
1 Set
Dip
1 Set x 15 Reps
Dumbbell Extension Stretch
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set x 15 Reps
Barbell Deadlift
2 Sets x 8,4 Reps
Static Hold Stretch
1 Set
Weight Plate Neck Flexion (Supine)
1 Set x 15 Reps
Day 2
B1 (Biceps, Forearms, Calves, Hams, Quads)
Est. 20 min
9 exercises
Barbell Curl
1 Set x 15 Reps
Dumbbell Incline Hammer Curl
1 Set x 12 Reps
Bicep Bar Stretch
1 Set
Machine Calf Raise
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 15 Reps
Machine Leg Press
2 Sets x 4,20 Reps
Hurdler Stretch
1 Set
Sissy Squat Stretch
1 Set
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Day 3
A2 (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Est. 24 min
10 exercises
Dumbbell Bench Press
1 Set x 20 Reps
Flye Stretch
1 Set
Barbell Military Press
1 Set x 11 Reps
Bar Stretch
1 Set
Barbell Bench Press (Close Grip)
1 Set x 11 Reps
Dumbbell Extension Stretch
1 Set
Cable Shoulder Extension
1 Set x 15 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Static Hold Stretch
1 Set
Weight Plate Neck Flexion (Supine)
1 Set x 15 Reps
Day 4
B2 (Biceps, Forearms, Calves, Hams, Quads)
Est. 21 min
9 exercises
Barbell Preacher Curl
1 Set x 15 Reps
Barbell Reverse Curl
1 Set x 12 Reps
Bicep Bar Stretch
1 Set
Machine Seated Calf Raise
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 15 Reps
Barbell Squat
2 Sets x 4,20 Reps
Sissy Squat Stretch
1 Set
Hurdler Stretch
1 Set
Cable Wood Chop
1 Set x 20 Reps
Day 5
A3 (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Est. 23 min
10 exercises
Cable Cross-Over
1 Set x 11 Reps
Flye Stretch
1 Set
Dumbbell Seated Shoulder Press
1 Set x 11 Reps
Bar Stretch
1 Set
EZ Bar Tricep Extension
1 Set x 15 Reps
Dumbbell Extension Stretch
1 Set
Chin-Up with Knee Raise
1 Set x 15 Reps
T Bar Row
1 Set x 12 Reps
Static Hold Stretch
1 Set
Weight Plate Neck Flexion (Supine)
1 Set x 15 Reps
Day 6
B3 (Biceps, Forearms, Calves, Hams, Quads)
Est. 20 min
9 exercises
Dumbbell Seated Bicep Curl
1 Set x 15 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 12 Reps
Bicep Bar Stretch
1 Set
Smith Machine Reverse Calf Raise
1 Set x 12 Reps
Hack Squat
2 Sets x 6,20 Reps
Sissy Squat Stretch
1 Set
Barbell Romanian Deadlift
1 Set x 10 Reps
Hurdler Stretch
1 Set
Hanging Leg Raise
1 Set x 20 Reps
