Doggcrap workout

Strength

When we talk strength, we mean maximum explosive force for a short period, how much you can lift in a single or a few lifts. Your central nervous system should activate the body to the max and explode, bang! For this, the body must get used to extreme stress in the nervous system, mentally, in the muscles, and all ligaments and joints.

To build strength and to get your body used to extreme loads, you need to lift very near your maximum. The number of reps per set should be 2-6

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Strength

Madcow Training Program
Madcow 5×5 Workout 3

Last workout of the week and it is heavy. You start by doing 4 ascending sets. Then you do one really heavy set with only 3 reps and at last you finish of with a 8 rep set for some volume.

Madcow Training Program
Madcow 5×5 Workout 2

Second workout that is a bit softer. You will be doing Squats but at lower intensivt and one set less. Instead of Bench Press and Barbell Rows you will be doing Military Presses and Deadlifts. For the last two exercises you will perform them with ascending sets. You start off with 60% and then continue with 70%, 85% and at last 95% of 5RM. Your squats will be done a bit lighter with 50%, 60%, and the 70% of your 5RM for the last two.
Madcow Training Program
Madcow 5×5 Workout 1

This is the first workout of the week and it focuses on volume. You will be doing 5 sets with 5 reps each but the workout is built on ascending sets. In the first set you only use 50% of your 5RM, what you maximum can lift 5 times in the exercise. You then increase the load to 62,5%, 75%, 85,5% and at last 95% of your 5RM. Make sure to rest between you sets, especially in the final sets when the load gets heavy.
texas method
Texas Method Week B Intensive

Record time in week B. This time you try to make a record in Squats and Deadlift like last week but instead of Bench Press you focus on Military Presses. Make sure to rest between the exercises. You should feel pretty fresh before a record. Start the workout with a proper warm up such as running or Cross Trainer for 5-10 minutes. In every exercise you should also do some warm up sets with lighter weights before you try do make a 5RM record. This is good for your muscles and joints but also to remember your brain about the movement pattern.
texas method
Texas Method Week B Light

Second day in week B. You should be doing some lighter lifts in Squats and Bench Press this workout, about 70% 5RM. When it comes to Chins/Pull Ups you do then until failure, as many as you can perform with good technique. The last exercise Hyperextensions is assistance training for you Deadlifts. Make some lighter lifts in every exercise to warm up the joints and muscles but also to remember your body about the movement pattern.
texas method
Texas Method Week B Volume

This is the first workout in the second week. We now focus on Military Presses instead of Bench Press. You should be doing all three exercises with 90% 5RM. Make sure to warm up properly before lifting. Make some lighter lifts in every exercise to warm up the joints and muscles but also to remember your body about the movement pattern.

texas method
Texas Method Week A Intensive

It is time for records! This is the third and intensive workout of the week and you should aim at breaking personal records in all exercises. Make sure to rest between the exercises and warm up properly before you start lifting. In every exercise you should do some warm up sets with light weight before you try do make a 5RM record. This is good for your muscles and joints but also to remember your brain about the movement pattern.
texas method
Texas Method Week A Light

This is the second and an easier workout in week A. You should only be lifting about 70% of your 5RM for Squats and Military Presses in this workout. When it comes to Chins/Pull Ups you do then until failure, as many as you can perform with good technique. The last exercise Hyperextensions is assistance training for you Deadlifts.
texas method
Texas Method Week A Volume

This is the first workout in week A and the focus is volume in three big exercises. You should be lifting about 90% 5RM meaning 90% of what you maximum could lift 5 times with correct technique. Make sure to rest properly between your sets, 2-3 minutes.

PHAT seated cable rows
P.H.A.T Back and Shoulders Hypertrophy

Now the program enters the muscle building or hypertrophy part. The volume, the reps, will increase and the weights will become a bit lower. Today you target back and shoulders. The first exercises Barbell rows, you can change it to Pendley Rows, is now performed explosively. You need to lower the weight to make this happen and really focus on speed and explosiveness. Use 65-70% weight on the barbell compared to you normal 3RM. Use a narrow grip when performing Pull Downs.

PHAT training Program Lower Body for strength
P.H.A.T Lower Body Power

This is the second workout in the Program P.H.A.T. Today you will target your legs and since this is a power day the lifts will be heavy and the reps a bit lower. This is probably the hardest workout in the program so make sure to sleep well and pay attention to what you eat to maximize the effect of your hard work. Make sure to rest 2-3 min between your heavy sets.

PHAT training Program
P.H.A.T Upper Body Power

This is the first workout in the Training Program P.H.A.T made by Layne Norton. Instead of focusing on strength or muscle growth like most other program P.H.A.T targets both. This is the power or strength part in the program and today we will fokus on upper body with big heavy lifts.
When doing Chins/Pull Ups you can use extra weights if it is too easy to perform your reps. If it is too hard you can use resistance bands as assistance.
If you can access an EZ barbell please use it when doing Barbell Curls.

shoulder press
Beginners Full Body with Machines

This is a good starting point if you are new at the gym and you want a complete workout for the entire body. The exercises are easy to perform, most of them are even performed in a machine with a controlled motion. You can do this workout 2-3 times per week for a few weeks until you feel ready to do something more advanced or just a new routine. After this workout you need to recover for 48 hours. Recovery means no weight training during this resting time! You have just done a full body workout for all the muscles in your body and they now need to recover.
bench press
5×5 Workout A

One of the most important parts of 5 × 5 is to strive to lift more weight constantly. Every week you manage to do five reps, all five sets in one exercise; you should increase the weight by 2.5 kilos for the next training session. When it comes to ground lifting, however, you should raise by 5 kilos.
squats
Starting Strength Classic A

Fist workout in the program. Starting Strength is a training program based on few but effective full-body exercises. The weight gain on the barbell should be slow and linear. The purpose is for you who follow the program to constantly increase your load for a long time, week by week. The longer you do strength training and the stronger you become, the more difficult it is to reach new weight goals. With Starting Strength, you will put on new and heavier weights all the time. If you manage the number of specified repetitions in the program, you should increase the weight at the next session. The program is designed so that you will slowly but surely be able to handle heavier and heavier lifts.
powerlifter exercise bench press record weight barbell
Starting Strength Classic B

This is the second workout in the program. Starting Strength is a training program based on few but effective full-body exercises. The weight gain on the barbell should be slow and linear. The purpose is for you who follow the program to constantly increase your load for a long time, week by week. The longer you do strength training and the stronger you become, the more difficult it is to reach new weight goals. With Starting Strength, you will put on new and heavier weights all the time. If you manage the number of specified repetitions in the program, you should increase the weight at the next session. The program is designed so that you will slowly but surely be able to handle heavier and heavier lifts.
how to perform pull ups
Full Body Compound Exercises with Jakob A1

First workout in the training program Full-Body Program with Compound Exercises. The workout is based around 3 super sets that trains the entire body.
How to do squats
5×5 Workout B

One of the most important parts of 5 × 5 is to strive to lift more weight constantly. Every week you manage to do five reps, all five sets in one exercise; you should increase the weight by 2.5 kilos for the next training session. When it comes to ground lifting, however, you should raise by 5 kilos.
How to do hang chins
Improve your Chins 1B

Second workout in “Improve your Chins 1” training program that will help you become significantly stronger and better at Pull-Ups in six weeks. Chins or Pull-Ups is a relatively heavy and challenging exercise where you hang in a railing and pull up your body with your arms and back until the chin is over the railing. There are several variations of chins/pull-ups—hands towards or away from you, narrow or wide grip. You should train all the different ways during this program, vary how you grip from workout to workout. The hands against you will train your biceps a little more, and they are therefore easier to do than the hands away from the body. You will finish this workout by just hanging on to a Chin Bar for three minutes, that al long time…. Take all the breaks you need.
how to do chins
Improve your Chins 1A

First workout in “Improve your Chins 1” training program that will help you become significantly stronger and better at Pull-Ups in six weeks. Chins or Pull-Ups is a relatively heavy and challenging exercise where you hang in a railing and pull up your body with your arms and back until the chin is over the railing. There are several variations of chins/pull-ups—hands towards or away from you, narrow or wide grip. You should train all the different ways during this program, vary how you grip from workout to workout. The hands against you will train your biceps a little more, and they are therefore easier to do than the hands away from the body. You will finish this workout by just hanging on to a Chin Bar for three minutes. This is a long time so take all the breaks you need.
Doggcrap workout
Doggcrap Workout A1

This is the first workout for chest, shoulders, triceps and back in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
Full Body Compound Exercises with Jakob B1

Second workout in the training program Full-Body Program with Compound Exercises. The workout is based around 3 super sets that trains the entire body.
deadlift in mighty seven
Mighty Seven Pull 1

Full body with extra focus on pull exercises. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra back and biceps training in the end. In this first part you do many reps on lower weights
upper body workout
Mighty Seven Push 3

Full body with extra focus on push exercises in the end. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra chest, shoulders and triceps training in the end. In this third part you add even more weight and lower the amount of reps

upper body workout
Mighty Seven Push 2

Full body with extra focus on push exercises in the end. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra chest, shoulders and triceps training in the end. In this second part you add more weight and lower the amount of reps

upper body workout
Mighty Seven Push 1

Full body with extra focus on push exercises in the end. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra chest, shoulders and triceps training in the end. In this first part you do many reps on lower weights.
deadlift in mighty seven
Mighty Seven Pull 3

Full body with extra focus on pull exercises. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra back and biceps training in the end. In this third part you add even more weight to the bar and do just a few reps on the heavy lifts
deadlift in mighty seven
Mighty Seven Pull 2

Full body with extra focus on pull exercises. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra back and biceps training in the end. In this second part you add more weight to the bar and do fewer reps

squats in mighty seven training
Mighty Seven Leg 3

This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra leg training in the end. In this third part of the program you increase the weight when more and perform just a few reps in the heavy lifts
squats in mighty seven training
Mighty Seven Leg 2

This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra leg training in the end. In this second part of the program you you add more weight but lower the reps
squats in mighty seven training
Mighty Seven Leg 1

This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra leg training in the end. In this fist part of the program you do many reps

front squat
Doggcrapp Workout B3

Third and final workout for biceps, forearms, calves, quads and hamstrings in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
hamstring curl
Doggcrapp Workout B2

Second workout for biceps, forearms, calves, quads and hamstrings in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
drag curl
Doggcrapp Workout B1

First workout for biceps, forearms, calves, quads and hamstrings in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
dip exercise for chest
Doggcrap Workout A3

Third and final workout for chest, shoulders, triceps and back in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
Lying triceps extensions
Doggcrap Workout A2

This is the second workout for chest, shoulders, triceps and back in DC. The aim with Doggcrap Training is to exhaust the muscle by not giving it time to recover between sets. After a set you just take a few breaths and then you start the next set and lift as many reps as you can. If you have done more than 20 reps after 3 sets you need to raise the weight for next time you do the same exercise. In DC you should also do negative reps in many of the exercises. Having a negative phase of 4 sec is a good target.
chins or pull ups
Improve your Chins 2B

This workout is all about the exercise Chins/Pull Ups. Choose one of the three movement static hold, negative and 60% amount. You will do this movement for 10 whole sets. Every new set starts on the minute.
chins or pull ups
Improve your Chins 2A

This workout is for people who perform 5 strict chins or pull ups in a row and want to further improve their strength in that exercise. Use resistance band if the amount of chins is too heavy and weights if it is too easy. Use resistance band if the amount of chins is too heavy and weights if it is too easy.

Full Body Compound Exercises with Jakob B3

Second workout in the training program Full-Body Program with Compound Exercises but we now raise the weights even more close to our maximum in this third part. The workout is based around 3 super sets that trains the entire body.
Full Body Compound Exercises with Jakob B2

Second workout in the training program Full-Body Program with Compound Exercises but we now raise the weights and lower the reps in part 2. The workout is based around 3 super sets that trains the entire body.
how to perform pull ups
Full Body Compound Exercises with Jakob A3

First workout in the training program Full-Body Program with Compound Exercises but we now raise the weights even more close to our maximum in this third part. The workout is based around 3 super sets that trains the entire body.
how to perform pull ups
Full Body Compound Exercises with Jakob A2

First workout in the training program Full-Body Program with Compound Exercises but we now raise the weights in the second part. The workout is based around 3 super sets that trains the entire body.

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