Warrior's sample DC routine
by Warrior

(DISCLAIMER: I have never spoken with big Dogg. This is what I have done in the past and I am offering it as an example of his ideas.)

DoggCrapp is an abbreviated training approach preached by Dante using progressive overload, rest-pause sets and static reps to maximize strength and size. I also use the extreme stretching techniques explained by Jason Mueller to stretch muscle fascia to make room for growth and remain agile.

The DoggCrapp Program
Rest pause days will use one movement performing 8 repetitions, racked for about 15 breaths then 3-5 more reps - racked again for another 15 breaths followed by whatever else can be completed ? pushing with maximum effort. Undocumented static reps will follow a set to inflict a little more training damage to the muscle. After the muscle group has been trained - I follow with Mueller?s extreme stretching outline.

Day 1: A-1
Day 2: REST
Day 3: A-2
Day 4: REST
Day 5: B-1
Day 6: REST
Day 7: REST
Day 8: B-2
Day 9: REST
Day 10: C-1
Day 11: REST
Day 12: C-2
Day 13: REST
Day 14: REST
Repeat

The whole body gets trained three times every two weeks

The DC split will run on an every other day protocol with two days off here and there... I start with a Sunday-Tuesday-Thursday split; taking an extra day for cardio and core training when energy levels are high and time permits.

ALPHA-1
Back Thickness - Rack Dead Lifts (6 Reps, Rest Then 3 reps)
Back Width - Hammer Strength Lat Front Pull Downs (15-20 Rest-Pause Reps)
Chest - Hammer Flat Press (11-15 Rest-Pause Reps)
Shoulders - Front Military Press (11-15 Rest-Pause Reps)
Triceps - Close Grip Bench (11-15 Rest-Pause Reps)

ALPHA-2
Quads - Hack Squats (10 Reps, Rest Then 20 Reps)
Hams - Hammer Seated Leg Curl (11-15 Rest-Pause Reps)
Calves - Hammer Seated Calve Raises (12 Reps)
Biceps - Barbell Curls (15-20 Rest-Pause Reps)
Forearms - Reverse Grip Cambered Curls (12 Reps)

BRAVO-1
Back Thickness - Barbell Rows (12 Reps)
Back Width - Close Grip Pull Ups (15-20 Rest-Pause Reps)
Chest - Flat Bench Press (11-15 Rest-Pause Reps)
Shoulders - Hammer Military Front Press (11-15 Rest-Pause Reps)
Triceps - Incline Tri Extensions (15-30 Rest-Pause Reps)

BRAVO-2
Quads - Squats (6 Reps, Rest Then 20 Reps)
Hams - Romanian Dead Lift (11-15 Rest-Pause Reps)
Calves - Leg Press Calve Raises (12 Reps)
Biceps - Incline Dumbbell Curls (15-20 Rest-Pause Reps)
Forearms - Dumbbell Hammer Curls (12 Reps)

CHARLIE-1
Back Thickness - Hammer Rows (12 Reps)
Back Width - Wide Grip Pull Ups (15-20 Rest-Pause Reps)
Chest - Incline Dumbbell Press (11-15 Rest-Pause Reps)
Shoulders - Dumbbell Shoulder Press (11-15 Rest-Pause Reps)
Triceps - Seated Dumbbell Extensions (11-15 Rest-Pause Reps)

CHARLIE-2
Quads - Leg Press (10 Reps, Rest Then 20 Reps)
Hams ? Back Extensions (15-20 Rest-Pause Reps)
Calves - Hack Calve Raises (12 Reps)
Biceps - Cambered Preacher Curls (15-20 Rest-Pause Reps)
Forearms - Machine Rope Curls (12 Reps)