New

Hotdogs & Cupcakes

HD&CC

Coach
Carrot Cake

Hotdogs and Cupcakes has been designed as an "add on" program, meaning, you can follow HD&CC in addition to following a program that targets your GPP (general physical preparedness).

What is Hot Dogs & Cupcakes? Well, it's a work in progress - much like we all are. HD&CC was originally started as a blog between two buddies that challenged each other to workouts that addressed their weaknesses. There are some great programs out there that take care of conditioning and GPP, but certain areas have been left underdeveloped... particularly absolute strength and high level body positioning common to gymnastics. Get ready to live.

Our menu is eaten four days per week. Every week is programmed to start on Monday and finish on Sunday. It's your picnic...hit each workout on the day that works best for you across the week. Get some rest in between. We've cooked up max effort and dynamic effort for the upper and lower body, along with some kick ass accessory work and finishers. Accessory work is where the gravy is made.

We recommend doing TFW 3-4x per week as your conditioning, but monitor your recovery closely…HD&CC is very demanding.

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STRONG PEOPLE ARE HARDER TO KILL
Who doesn't want to get stronger? There's tremendous benefit to increasing your strength, no matter your age or ability. Anyone can commit to four days per week.
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LIFTING WITH BANDS AND CHAINS LOOKS COOL
We use bands and chains to prove the importance of force production. Building muscle is fun, but building speed through strong positions is more fun.
Features
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Programming 4 days per week
Max effort days, dynamic effort days, and accessory work.
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Detailed Movement Demos
Each video includes multiple angles and points of performance for proper execution.
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Committed Teammates
A motivated community that also wants to get stronger!
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Delivered through TrainHeroic
The Train Heroic app makes it easy to track your weights and percentages, view demo videos, and complete each and every section of the workout.
Equipment
Required
Barbell // Dumbbells // Gymnastics Rings // Pull-up Bar // Squat Rack // Resistance Bands // Bench // Bumper Plates
Recommended
Kettlebells // Chains // Sled // Reverse Hyper // Glute Ham Developer
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1

A

Box Squat

7 x 1

B

Romanian Deadlift with Deficit

3 x 5

C

Double KB Swing

2 x 15

D

Reverse Hyper

3 x 10

E

Banded Leg Extension

3 x 20

Monday
Day 2

A

Bench Press

9 x 3

B

Shoulder Press

7 x 5

C

Skull Crusher

D

Banded Tricep Push-downs

1 x 75

E1

Front Lever

3 x 5

E2

Ring Support Hold

@ 20

F

Hollow Rock

@ 2:00

Tuesday
Day 3

A1

Box Squat

6 x 2

A2

Box Squat

6 x 2

B

Sandbag Clean

3 x 5

C1

Prowler, Box, Plate Push

@ 20

C2

Turkish Get-up

D1

Reverse Hyper

3 x 12

D2

Glute Ham Raise

3 x 5

Wednesday
Day 4

A

Bench Press

B

Board Bench Press

C1

Strict Handstand Push-up

C2

Strict Pull-up

D1

Sit-up to Pike

1 x 25

D2

V-Up

1 x 25

D3

Bridge Up

1 x 10

Coach
coach-avatar Carrot Cake

Carrot Cake represents a collective group of athletes, coaches, SME's and many others along the way that have helped shape this program. Too many years of experience to calculate.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Hotdogs & Cupcakes
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