DoggCrapp Training

By JC Deen



DC Training is a very effective, nontraditional bodybuilding program. I say ‘effective’ because many trainees have exhibited great results while following the program and dietary guidelines set by Dante Trudel. DC Training is nontraditional in the sense of training frequency and overall volume.

Dante Trudel of IntenseMuscle and TrueProtein is the mastermind behind the DoggCrapp training method. His philosophy: Whichever bodybuilder can train the most frequently and make the greatest strength gains, will make the most rapid gains in muscle mass.

DC Training Principles

  • Strength Gains via Heavy Progressive Overload – In order to incur new muscle growth, one must consistently provide the stimulus for adaptation to occur. By increasing weight on the bar over time, the muscles must adapt(grow) to be ready for the new stimulus(heavier weight).
  • Low Volume / High(er) Frequency Training – Low in volume when compared to traditional bodybuilding splits. DC Training focuses on hitting each body part every 4th or 5th day as opposed to every 7th day in a typical bodybuilding split
  • Rest-Pause Sets – 3 sets with an aim for 11-15 reps total per body part on any given training day.
  • Extreme Stretching – After the work set is over, the trainee performs a loaded stretch for a total of 60-90 seconds.
  • Periodization – Blasting and Cruising.

A glance at the DC Programming


3 non-consecutive days per week, 2 separate workouts. Each workout is rotated in the ABA BAB fashion. Week 1 workouts would land on Monday, Wednesday and Friday rotating ABA and then for Week 2, the workouts switch and rotate BAB. Every 2 weeks you are getting in 3 upper body workouts and 3 lower body workouts.

Workout A

back width – chins, pull downs
back thickness – rows, rack deadlifts

Workout B


For each specific focus you pick only 1 exercise for that day. On A day, you might pick bench press for chest, cable pushdowns for triceps, DB presses for shoulders etc. On B day, you would pick a movement for biceps, calves, quads, hamstrings etc.

Every exercise utilizes the rest pause method except the exercises for quads, calves and back thickness. For quads, if one chooses to do squats, they would perform 1 straight set of 4-8 reps followed by a higher rep set of 20 also know as a “widowmaker.” When training calves one is advised to do 1 set of 12-20 reps with a 10-15 second pause at the bottom of each rep. Back thickness exercises consist of rack deadlifts, and row variations. The set and rep scheme for back thickness exercises are the same as for quad movements to ensure safety.

A typical rest-pause set:

Select a weight that allows one to perform 6-8 reps. For the 1st set, do as many reps as possible without going to failure. Rack the weight and wait about 25-30 seconds. Do another set getting as many reps without going to failure. Then for the 3rd set, do as many reps as possible which will probably only be 2-3 reps.

Set 1 x 8 reps

Rest 30 seconds

Set 2 x 4 reps

Rest 30 seconds

Set 3 x 3 reps

Follow up the rest-pause set with 60-90 seconds of Extreme Stretching. DC Training recommends stretching the muscle group to the point of discomfort for the full time frame mentioned. Extreme stretching is supposed to enhance recovery and induce hyperplasia.


Blasting and cruising is a phrase used by the DC advocates to describe the 2 distinct periods of their training protocol. Blasting is simply a period of time (6-12 weeks) where one is constantly trying to make strength gains from workout to workout. They are constantly aiming to beat the log book. Cruising is the time period (7-14days) where a trainee gives their body a break from the heavy weights and scales back their training to sub maximal workloads.

20 thoughts on “DoggCrapp Training”

  1. I’m am a young athlete looking to gain size and strength for rugby , would the dc program be effective or would you recommend another style of training ?

  2. I was a super heavy weight bodybuilder won npc shows! yea 4 touch downs I one game lol. hate the diet am 54 years old I did doggcrapp and Ellington Darden wo dogg crapp gives you great size an explosive strength. I changed it a bit I added static holds at end +/- 30 second or falure what ever happens first darden had a great wo it kicks the crapp out off u. You do a wholebody 3x week one exercise after warm set go with weight u get 6-8 out of and do 9 it starts with 20 rep full squats for 20 each pullover between I did that grew had lot of power but no deration of strengh take me long time to recover

  3. In terms of DC training. Doesn’t that go against what Martin Berkham recommends with 3 minutes of rest in between sets?

    It basically goes opposites with each other, no? Strength and size comes more efficiently with adequate rest (3-5 minutes) by resting only 15 secs to 30 secs aren’t you doing the opposite?

    Now I know both work. I’m just curious why there’s such a dissonance?

    I guess it’s DC Training vs RPT with 3 minute rests.

  4. I did DC training about 6 years ago when i was really into bodybuilding. I went from approx 185 to approx 205 i would say in a years time and felt great. Lift Numbers were up and everything. I loved the program and does not require allot of time from you as far as days at the gym. Oh Yeah True Protein is the bomb too, i remember when Dante first started the company.

  5. Hey jc,

    Thanks for the info. My question is about when to start dc if ever. I hear people say you should be lifting for a few years before trying dc. I take a few to mean 3. Now in three years with proper training I believe lyle and alan say somewhere around 30-37 pounds of muscle can be gained. Honestly, that is the most muscle I wish to add, so does this mean I should never give dc a try?

    If this is not the case, at what point could I think about trying it. I’ve been cutting since June and am now reaching close to 10%, and have been lifting for a year, but mostly for maintenance. December will be the start to my first true bulking cycles. At what point might I think about dc, if at all? Thanks, love the blog btw :)

    • Thanks for the kind words, Manny.

      It’s really up to you if you want to give it a go. Just about any sane training program will work – it’s just a matter of giving it time and effort.

      see this article: Hypertrophy Training

  6. Pingback: Am I There Yet?
  7. So, you think it be cool to completely switch out the rack Deadlift wither the regular dead?

    I have a hard time programming the dead, should it go in the lower body day or upper. One thing I’ve done in the past is put it in lower body workout and alternate it it with the squat. I tend to recover better.

    Just wanted to see if something like this was frowned upon on this program. Don’t want to mess with the routine too much before trying it so I was wondering about those two

    I guess the dead can be alternated with the row instead…and how fun would the dead Ve with a widowmaker at the end!

  8. What do you think of alternating the squat and deadlift on essentialy making it an AB1A, B2AB1 workout, not sure if he’s talked about this before. I really like both exercises and I really can’t stay away from them for too long.

    • not too sure what you mean. the deadlift and squat are already scheduled on opposite days. so no need to alternate them

      • From the Faq found on his site:

        “Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form)

        deadlifts straight sets (6-9reps) + (9-12reps)

        T-bar rows straight set (10-12 reps)”

        I guess no widowmakers here :-(

        rack deadlifts (6-9reps) + (9-12reps)

Comments are closed.

JC Deen is a nationally published fitness coach and writer from Nashville, TN. Currently living in the blistering Northeast. Follow me on X/Twitter