Program Description
3 day a week program split into Push, Pull and Legs, done in the style of Steve Shaw's "Bulldozer" Training. Each set done for as many good reps as possible. Rest 30 seconds between "mini" sets. Add weight once you pass whatever rep goal you chose for the exercise. https://www.muscleandstrength.com/workouts/bulldozer-training-3-day-workout-split
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 11, 2025 09:53
- Last EditedFeb 11, 2025 11:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
AMRAP
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
RPE 9
3
Reverse Pec Deck
4
AMRAP
RPE 9
4
Meadows Curl
4
AMRAP
RPE 9
5
Preacher Curl (Machine)
4
AMRAP
RPE 9
6
Decline Sit Up (Weighted)
5
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Dumbbell Press
5
AMRAP
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 9
3
Overhead Press (Barbell)
5
AMRAP
RPE 9
4
Lateral Raise (Cable)
4
AMRAP
RPE 9
5
Tricep Pushdown (Cable)
4
AMRAP
RPE 9
6
French Press
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
AMRAP
RPE 9
2
Leg Extension
5
AMRAP
RPE 9
3
Stiff Leg Deadlift
5
AMRAP
RPE 9
4
Standing Calf Raise
5
AMRAP
RPE 9
5
Platz Squat
5
AMRAP
RPE 9
6
Hanging Leg Raise
5
AMRAP
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Seated Row (Machine)5 Sets
AMRAP
@9
2
Pull-Up (Neutral Grip, Bodyweight)5 Sets
AMRAP
@9
3
Reverse Pec Deck4 Sets
AMRAP
@9
4
Meadows Curl4 Sets
AMRAP
@9
5
Preacher Curl (Machine)4 Sets
AMRAP
@9
6
Decline Sit Up (Weighted)5 Sets
AMRAP
@9
Day 2
1
Low-Incline Dumbbell Press5 Sets
AMRAP
@9
2
Dip (Bodyweight)5 Sets
AMRAP
@9
3
Overhead Press (Barbell)5 Sets
AMRAP
@9
4
Lateral Raise (Cable)4 Sets
AMRAP
@9
5
Tricep Pushdown (Cable)4 Sets
AMRAP
@9
6
French Press4 Sets
AMRAP
@9
Day 3
1
Lying Leg Curl5 Sets
AMRAP
@9
2
Leg Extension5 Sets
AMRAP
@9
3
Stiff Leg Deadlift5 Sets
AMRAP
@9
4
Standing Calf Raise5 Sets
AMRAP
@9
5
Platz Squat5 Sets
AMRAP
@9
6
Hanging Leg Raise5 Sets
AMRAP
@9