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Doggcrapp
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Doggcrapp routine by jwhk 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. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Flye Stretch
1 Set
Dumbbell Shoulder Press
3 Sets x 11 Reps
Bar Stretch
1 Set
Dip
1 Set x 15 Reps
Dumbbell Extension Stretch
1 Set
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Static Hold Stretch
1 Set
Barbell Deadlift
2 Sets x 8,4 Reps
Weight Plate Neck Flexion (Supine)
1 Set x 15 Reps
Day 2
B1 (Biceps, Forearms, Calves, Hams, Quads)
Est. 0 min
9 exercises
Barbell Curl
3 Sets x 15 Reps
Dumbbell Incline Hammer Curl
2 Sets x 12 Reps
Bicep Bar Stretch
1 Set
Machine Seated Calf Raise
1 Set x 15 Reps
Machine Seated Leg Curl
2 Sets x 12,15 Reps
Hurdler Stretch
1 Set
Machine Leg Press
2 Sets x 4,20 Reps
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. 0 min
11 exercises
Machine Inner Chest Press
3 Sets x 20 Reps
Flye Stretch
1 Set
Barbell Military Press
1 Set x 15 Reps
Bar Stretch
1 Set
Smith Machine Bench Press (Close Grip)
2 Sets x 15 Reps
Dumbbell Extension Stretch
1 Set
Machine Iso Lateral High Row
2 Sets x 12,20 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15,20 Reps
T Bar Row
2 Sets x 15 Reps
Leverage Shoulder Press
2 Sets x 8,15 Reps
Static Hold Stretch
1 Set
Day 4
B2 (Biceps, Forearms, Calves, Hams, Quads)
Est. 0 min
8 exercises
Barbell Preacher Curl
3 Sets x 15 Reps
Wrist Roller
2 Sets x 12,15 Reps
Bicep Bar Stretch
1 Set
Calf Press On Leg Press
1 Set x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Hurdler Stretch
1 Set
Smith Machine Bulgarian Split Squat
2 Sets x 8,20 Reps
Sissy Squat Stretch
1 Set
Day 5
A3 (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Est. 0 min
10 exercises
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Flye Stretch
1 Set
Leverage Shoulder Press
2 Sets x 15 Reps
Bar Stretch
1 Set
Cable Rope Overhead Tricep Extension
2 Sets x 20 Reps
Dumbbell Extension Stretch
1 Set
Chin-Up with Knee Raise
1 Set x 15 Reps
Static Hold Stretch
1 Set
Barbell Rack Pull
2 Sets x 9,12 Reps
Day 6
B3 (Biceps, Forearms, Calves, Hams, Quads)
Est. 0 min
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 12 Reps
Bicep Bar Stretch
1 Set
Machine Calf Raise
1 Set x 15 Reps
Safety bar squat
2 Sets x 10,20 Reps
Sissy Squat Stretch
1 Set
Machine Leg Press (Wide Stance)
2 Sets x 15 Reps
Hurdler Stretch
1 Set
Hanging Leg Raise
1 Set x 20 Reps
