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Doggcrapp
AUDIO TIP
Bulking
Advanced
Barbell
Plan Details
The Doggcrapp routine by bbyjohnnymack 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
Any
2a (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Est. 33 min
10 exercises
Barbell Incline Bench Press
1 Set x 20 Reps
Flye Stretch
1 Set
Dumbbell Lateral Raise (Prone)
1 Set x 30 Reps
Bar Stretch
1 Set
EZ Bar Tricep Extension
1 Set x 30 Reps
Dumbbell Extension Stretch
1 Set
Chin-Up with Knee Raise
1 Set x 30 Reps
Barbell Deadlift
2 Sets x 5 Reps
Static Hold Stretch
1 Set
Weight Plate Neck Flexion (Supine)
1 Set x 30 Reps
Any
2b (Biceps, Forearms, Calves, Hams, Quads)
Est. 32 min
10 exercises
EZ Bar Curl
1 Set x 30 Reps
Dumbbell Hammer Curl
1 Set x 20 Reps
Bicep Bar Stretch
1 Set
Machine Calf Raise
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 30 Reps
Hurdler Stretch
1 Set
Machine Leg Extension
1 Set x 20 Reps
Barbell Front Squat
1 Set x 8 Reps
Sissy Squat Stretch
1 Set
Cable Pallof Press with Rotation
2 Sets x 20 Reps
Any
3b (Biceps, Forearms, Calves, Hams, Quads)
Est. 29 min
10 exercises
Dumbbell Incline Curl
1 Set x 30 Reps
Barbell Kneeling Wrist Curl (Palms Down)
1 Set x 30 Reps
Bicep Bar Stretch
1 Set
Machine Calf Raise
1 Set x 12 Reps
Barbell Glute Bridge
2 Sets x 10 Reps
Hurdler Stretch
1 Set
Lying Leg Extension
1 Set x 20 Reps
Barbell Hack Squat
1 Set x 8 Reps
Sissy Squat Stretch
1 Set
Barbell Ab Rollout (Kneeling)
1 Set x 30 Reps
Any
1a (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Est. 33 min
10 exercises
Barbell Bench Press
1 Set x 15 Reps
Flye Stretch
1 Set
Dumbbell Seated Shoulder Press
1 Set x 30 Reps
Bar Stretch
1 Set
Dip
1 Set x 20 Reps
Dumbbell Extension Stretch
1 Set
Weighted Pull-Up
1 Set x 20 Reps
T Bar Row
2 Sets x 10 Reps
Static Hold Stretch
1 Set
Weight Plate Neck Extension (Prone)
1 Set x 30 Reps
Any
3a (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Est. 30 min
10 exercises
Dumbbell Incline Bench Press
1 Set x 30 Reps
Flye Stretch
1 Set
Barbell Military Press
1 Set x 15 Reps
Bar Stretch
1 Set
Barbell Bench Press (Close Grip)
1 Set x 20 Reps
Dumbbell Extension Stretch
1 Set
Rear Pull-Up (Wide Grip)
1 Set x 30 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Static Hold Stretch
1 Set
Weight Plate Neck Extension (Prone)
1 Set x 30 Reps
Any
1b (Biceps, Forearms, Calves, Hams, Quads)
Est. 31 min
11 exercises
Alternating Zottman Curl
1 Set x 30 Reps
Bicep Bar Stretch
1 Set
Barbell Wrist Curl (Posterior)
1 Set x 30 Reps
Forearm Stretch
1 Set
Machine Calf Raise
1 Set x 12 Reps
Weight Plate Sissy Squat
1 Set x 20 Reps
Barbell Squat
1 Set x 5 Reps
Sissy Squat Stretch
1 Set
Barbell Romanian Deadlift
2 Sets x 8 Reps
Hurdler Stretch
1 Set
Bench Weighted Decline Crunch
1 Set x 30 Reps
