Doggcrapp Training Plan for Advanced Athletes: Intensive Muscle Building

Are you ready to take your training to the next level? Then the Doggcrapp training plan is perfect for you! This high-intensity plan is designed for advanced fitness and bodybuilding athletes who know their bodies and exercises well. Here, you'll learn everything you need to know to achieve maximum muscle growth with this intense training system.

What is the Doggcrapp Training Plan?

The Doggcrapp training plan is a high-intensity training system that involves only one set per exercise. But this single set packs a punch! It consists of continuous repetitions until muscle failure, followed by deep breaths and additional repetitions. Finally, the weight is held isometrically, and a so-called "loaded stretching" is performed. This plan is not for beginners – it requires high body control and knowledge of the exercises.

The Structure of the Doggcrapp Training Plan

The Doggcrapp training plan works in a 2-split with three alternating plans, bringing variety to your training and making the system even more intense. Here are the details:

Training A1

• Incline Bench Press (Machine)
• Dumbbell Shoulder Press
• French Press with Dumbbells or EZ Bar
• Lat Pulldowns to Chest
• Barbell Rows (10-12 reps)

Training B1

• Barbell Curls
• Hammer Curls
• Seated Calf Raises
• Squats
• Leg Curls

Training A2

• Incline Dumbbell Press
• Behind-the-Neck Press (Machine)
• Close Grip Bench Press
• Lat Pulldowns to Neck
• Machine Rows

Training B2

• Preacher Curls
• Overhand Barbell Curls
• Standing Calf Raises
• Hack Squats
• Straight Leg Deadlifts

Training A3

• Incline Bench Press (Machine)
• Machine Shoulder Press
• Weighted Dips
• Weighted Pull-ups
• Deadlifts

Training B3

• Dumbbell Curls on Incline Bench
• Wrist Curls
• Standing or Seated Calf Raises
• Leg Presses
• Standing Leg Curls

Special Requirements for Some Exercises

Some exercises in the Doggcrapp training plan have specific requirements:

Barbell Rows and Deadlifts

These exercises are performed in a normal set scheme with 10 - 12 repetitions, without reaching muscle failure. The risk of injury is too high for intense techniques.

Straight Leg Deadlifts

Perform 6 repetitions, put the weight down, increase it by 5 kg, and repeat the process until you can no longer perform clean 6 repetitions. The goal is to complete about 4 sets.

Squats

Choose a weight that you can manage for about 8 clean reps. Put the weight down briefly and do another 3 - 4 reps. Immediately afterward, reduce the weight and add a set of 20 breathing squats.

Breathing Squats

First, perform 10 continuous repetitions, then leave the bar in your neck and take deep breaths. Perform an additional 10 single repetitions, allowing yourself to breathe briefly between reps.

Nutrition for Maximum Muscle Growth

To get the most out of the Doggcrapp training plan, adequate protein intake is essential. About 2 g of protein per kg of body weight is recommended. Foods like red meat, fish, legumes, nuts, dairy products, and eggs are excellent sources of protein.

Remember that this training is extremely demanding. Support your body with high-quality protein to achieve optimal results. Have fun and success in your training!