DoggCrapp 3.0

Lift Run Bang

Bodybuilding

Coach

Paul Carter

Hello fellow hypertrophy enthusiasts!

This is the DC 3.0 version which is another variation on the "SIZE PRONTO" split which was of course the most popular and most used split of the 90's and 2000's.

This means that you'll be doing the following -

A three split rotation of workouts.

So there's three sessions of biceps, forearms, and legs.

And there's three sessions of chest, shoulder, triceps, and back.

This gets rotated throughout the three days a week split.

**Yes, three days a week and if you're one of those people who cry about three days a week then you're free to Google the amazing muscle building results that DoggCrapp training produced on all kinds of individuals over the decades. **

This was one of the hardest and most result producing DC meso's done in the Yoke Squad so take caution with this one.

**This is a GREAT ONE to do if you're in a calorie surplus to spur on the gains if you've been stalled but it will also work in a deficit to retain lean tissue. **

Dig deep for this one, but if you do, and you go all in, you're going to be amazed at the gains that come with this one.

Click below to get started right now!

$99

Get DoggCrapp 3.0

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 3.0 today so you don't miss out on the gains.

Features

Programming 3 days per week

This is usually run 3 days a week and can be moved around to fit your schedule or recovery ability.

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 my program delivered thru an app, allowing you to track your progress along the way.

Equipment

Required

Conventional Gym w/ Machines

Sample Week

Week 1 of 9-week program

Sunday

Week 1 - Acclimation - Chest Shoulders Triceps Back 1

1/2 ROM DB Bench

3 x 10

Loaded Pec Stretch

1 x 1:00

Db Side Laterals

3 x 10

Deltoid Stretch

1 x 60

Dual Rope Overhead Tricep Extension

3 x 10

Triceps Stretch

1 x 1:00

Lumbar Cable Rows (1 arm)

3 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

Seated 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

DB Shoulder Press

3 x 10

Deltoid Stretch

1 x 60

Smith JM Press

3 x 10

Triceps Stretch

1 x 1:00

One Arm Lat Pulldowns (standing)

3 x 10

Meadows Row

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

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.