DoggCrapp 1.0

Lift Run Bang

Bodybuilding

Coach

Paul Carter

This was the first DC program that the Yoke Squad ran with amazing results.

This one is the initial DoggCrapp split that Dante created called the "size pronto" split that was incredibly popular back in the DC days.

It's laid out 3 days a week and you rotate through three different training days for muscle groups. So what that means is, you get three workouts you will rotate through for chest, shoulders, triceps, back and then 3 workouts you'll rotate through for biceps, forearms, calves, and legs.

This also includes the loaded stretching as well (sans the hamstring stretch which I never liked or was a fan of).

If you've been stuck in "no gains land" for some time, this split will knock you right out of it and into a new dimension of muscle growth (granted that you're eating in a way to support it).

You also need to be in a good gym for this program.

It's not home friendly, nor is this a novice/noob program.

I won't be part of this program's message boards. Don't DM me, email, or message me about this program. If you want or need that level of access, scroll to the bottom of this page and sign up to be a member of The Yoke Squad today.

$99

Get DoggCrapp 1.0

Get As Jacked As Possible

Stop wasting time on training programs that don't amount to meaningful progress.

Train On Your Own Schedule

Our Team (Yoke Squad) crushed this program together several months ago. I'm giving you the chance to train on your own schedule, starting DC 1.0 today so you don't miss out on the gains.

Features

Programming 6 days per week

You get three workouts where you rotate through chest, shoulders, triceps, back and then 3 workouts for biceps, forearms, calves, and legs.

Exercise Video Guidance

Each movement will have me going through an instructional video for you.

Detailed, expert instruction

I provide much more than just sets and reps, with detailed instruction for each day of training.

Committed Teammates

I won't be on these message boards for you to ask questions to, but there will be a bunch of others doing the training and a community message board.

Delivered through TrainHeroic

I've partnered with the best tech in training so that you get an online training experience that is world-class.

Equipment

Required

A conventional Gym w/ Machines

Sample Week

Week 1 of 8-week program

Sunday

Week 1 - Acclimation - Chest Shoulders Triceps Back 1

Reverse Band Incline Press

4 x 10

Loaded Pec Stretch

1 x 1:00

Side Laterals (cable preferred)

3 x 10

Deltoid Stretch

1 x 60

Dips

3 x 10

Triceps Stretch

1 x 1:00

Cable Lat Rows

4 x 10

Rack Chins

3 x 8

Lat Stretch

1 x 60

Monday

Week 1 - Acclimation - Cardio

Cardio

1 x 45:00

Tuesday

Week 1 - Acclimation - Biceps Forearms Calves Legs 1

Barbell Curls

3 x 10

Hammer Curls

3 x 10

Biceps Stretch

1 x 00:60

Standing Calf Raises

3 x 10

Seated Hamstring Curl

3 x 10

1 1/2 Rep Hack Squats - Quad bias

3 x 5

Quad Stretch

1 x 60

Wednesday

Week 1 Acclimation - Intervals/Cardio

Thursday

Week 1 - Acclimation - Chest Shoulders Triceps Back 2

Converging Chest Press - Sternal

3 x 10

Loaded Pec Stretch

1 x 00:60

Machine Overhead Press

3 x 10

Deltoid Stretch

1 x 60

PJR Pullovers

3 x 10

Triceps Stretch

1 x 1:00

Incline Bench Lat Pulldowns

3 x 10

Chest Supported Row - Upperback

3 x 10

Lat Stretch

1 x 60

Friday

Week 1 Day 6 - Cardio

Cardio

1 x 45:00

Saturday

Week 1 Day 7 - Cardio

Cardio

1 x 45:00

Coach

More from Lift Run Bang

Paul Carter

Paul Carter specializes in hypertrophy and body recomposition. He coaches pro bodybuilders and elite strength athletes and works with some of the most respected minds in the strength and physique world. He has written a multitude of books on diet and training including the Maximum Muscle Bible, Base Building, and the XLR8 carb cycling approach to fat loss.