Bulldozer Training 3 Day Workout Split

Workout Notes

Bulldozer training is deceptively simple. Try a moderately light day to get the feel of the system before going full speed ahead. Resist the urge to add volume or exercises. Trust the process and train with common sense. The combination of rest-pause training and progressive resistance will yield some fairly impressive muscle.

Day 7 - OFF

A Note on Deadlifts

For deadlifts you will be working with rest-paused singles instead of multiple rep sets. It is best to start with a weight that you could easily perform a 10 rep set with. Perform as many singles as you (safely) can within a 10 minutes period. Perform a rep, stand up, recover your bearings and breath, then perform another rep.

Deadlift rest-pause - Keeping good form, perform as many rest-pause singles as you can in 10 minutes. When you can perform 15 reps, add weight the next time you deadlift.

There is no right or wrong rest period for these singles. The key thing is to keep solid form. When you can perform 15 total reps within a 10 minute time frame, add 5 pounds to the bar the next time you deadlift.

A Note on Squats

For squats you will be performing 4 total sets. The first 3 sets will utilize the same weight. You will perform as many reps as you safely can with this weight, and when the total number of reps performed for these 3 sets adds up to 20, you will add weight the next time you squat.

After completing these 3 sets, you will drop the weight and perform a 20 rep set of squats. You will most likely need to start with approximately 40-45% of your one rep squat max. Add weight to the 20 rep set when it feels manageable.

3 Sets of Squats - Using the same weight, perform as many reps as you can. Stop a set when you feel your form is slipping, or if you feel you can fail on the next rep. When you can perform 20 combined reps for these 3 sets, add weight the next time you squat.

20 Rep Set of Squats - Start with approximately 40-45% of your one rep squat max. Add weight to the 20 rep set when it feels manageable.

Working the Abs

Understand that training the abs doesn't "reveal" the abs. You don't carve out a six pack by doing an endless number of crunches. For this program do whatever abs exercise(s) you prefer. I recommend using at least one weighted exercise such as weighted sit ups or cable crunches. Exercises like this allow you to and resistance over time.