Doggcrapp

Plan Details

The Doggcrapp routine by cyreno.bruno is a 6 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

•Rest Pause: in each exercise, you do 3 rest pauses (maximum). Set the weight down and take 10-15 de... Read More

•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.