DoggCrapp — reviewed creator two-way split
Three lifting days rotate six workouts, using rest-pause sets and a logbook to beat past reps or weight.
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Program
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Week by week
Every workout, as Catalyst would give it to you.
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The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Choose three exercises per bodypart and keep a separate training log for each. Warm up safely, choosing your ramp-up weights and repetitions. Lower reps under control and lift under control or explosively. Most exercises use three efforts to failure at one weight, separated by fifteen deep breaths. Choose a suitable bodypart rep range, with 11–15 total reps as guidance. Try to beat each exercise’s own previous performance through weight or reps, then choose its next weight. If progress stalls, replace that exercise and choose its starting weight while keeping the others. Blast for 6–8 weeks, then cruise for 10–14 days with 2–3 light straight-set resistance workouts in total, or recovery. Keep your blast log and exercise rotation to resume afterwards. Plan off-day cardio yourself. After each bodypart except calves, choose a tolerable stretch and hold it for 60–90 seconds. Stretch calves at the bottom of each repetition.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Chest press machine
- Dumbbells
- Flat bench
- Hack squat machine
- Lat pulldown machine
- Leg press machine
- Lying leg curl machine
- Preacher curl machine
- Seated leg curl machine
- Seated row machine
- Shoulder press machine
- Smith machine
- Squat rack
- Standing calf machine
- Standing leg curl machine
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Run DoggCrapp — reviewed creator two-way split in Catalyst
Every set ready. Every weight right.
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