Looking to keep your Bulldozer Training leg days interesting? Here are 8 great Bulldozer Training squat workout variations that will keep your workouts from stagnating.
20 Rep Set. That’s right, just a single set of 20 reps. I dare you to try it. And if you’re successful, come back next week and add more weight. The 20 rep squat set is one of the most popular way to shock your legs, and it has stood the test of time.
Heavy Singles. Load up the bar with 80% of your one rep max, and squat. Rack the bar, take 5 deep breaths, and do another single. Rinse, repeat. When you can perform 20 total reps using this technique, increase the weight by 20 pounds.
Standard 20 Rep Bulldozer Set. Perform as many reps as you can with a weight, without going to failure. Rack the weight, and take 15 deep breaths. Lift again, and then rack. Repeat this cycle until you hit 20 total reps. When you can perform 20 total reps with 5 or fewer sets, add 20 pounds to the bar during your next workout.
Burns. Burn sets are 50 rep sets, performed Bulldozer style. Prepare to be devastated. Take 50% of your one rep max, and perform as many reps as possible. Rack, take 15 deep breaths, and lift again. Repeat until you hit 50 total reps. Keep a pail near the squat rack.
Heavy Doubles. Load up the bar with 70% of your one rep max, and perform 2 reps. Rack the bar, take 5 deep breaths, and do 2 more reps. Rinse, repeat. When you can perform 20 total reps using this technique, increase the weight by 20 pounds.
8’s. Load up the bar with 70% of your one rep max, and perform 8 reps. Rack the bar, and rest for 45 seconds. Get under the weight and perform 7 reps, then rest again. Continue this cycle, performing sets of 6-5-4-3-2 and 1 rep.
Cycles. Perform heavy single reps @ 80% of your one rep max, with 5 seconds of rest between reps. The next time you workout, take 60 pounds off the bar, and do 10 sets of 3 reps. Rest for 15 deep breaths between each set. On the third week, use 30 pounds less then in the initial week, and perform 10 sets of 2 reps. Rest for 10 deep breaths between each set.
4’s. This is a 4 workout cycle. Pick a weight, and perform 5 sets of 4 reps, resting 30 seconds between each set. Each successive week, add another set of 4 reps to your workout. Work up to 8 sets of 4 reps on your last workout. The following week, ass 10-20 pounds to the bar, and continue the mini-cycle.