Muscle Building Workouts Powerbuilding Workouts

Bulldog 3 Day Powerbuilding Split


The bulldog program is designed to make you as big and strong as possible.  It is called a powerbuilding workout because the goal is to give you the best of both worlds: a powerful physique with the strength to back it up.

The addition of muscle will help build strength; the pursuit of raw strength using a volume of reps will help you build muscle. Your main goal will be to get every bodypart from head to toe as strong as possible.

Quad Sets

You will begin each workout with quad sets, which are simply heavy 4 reps sets.

During your first workout, start with a weight that easily allows you to perform 4 sets x 4 reps. When your 4th rep feels comfortable and manageable, add 5 pounds to the bar the next time you perform it.

Don’t worry if you are unable to hit 4 reps on every set after adding weight. Try to improve the following week.

Deload Weeks

There are no planned deloads. If your body feels beat up, drop the weight used by 30% and take an easy week.

Progression of Weight

For non-quad exercises, use the same weight for each set of a given exercise. When you can perform all the reps as listed, add weight to that exercise.

Training Split

You will be training 3 days per week. Here is a sample split:

  • Monday – Squat Day
  • Wednesday – Bench Day
  • Friday – Deadlit Day
Squat Day
Exercise Sets Reps
 Squats  4  4
 Squats  1  20
 Still Leg Deadlifts  3  6
 Leg Press  4  20
 Leg Curls  5  10
 Seated Leg Curl  5  10
Bench Press Day
Exercise Sets Reps
 Bench Press  4  4
 Military Press  4  4
 Dumbbell Bench Press  5  10
 Seated Arnold Press  5  10
 Cable Tricep Extension  4  15
Deadlift Day
Exercise Sets Reps
 Deadlift  4  4
 Power Shrugs  2  20
 Barbell Rows  5  10
 Pull Ups  5  Failure
 Seated Dumbbell Curl  3  12
 Hammer Curl  3  12
Mick Madden
Mick Madden is the primary content writer for Muscle and Brawn.
  • Chippila Apr 13,2015 at 8:50 am

    You misspelled ”Deadlift” under ”Training Split” section :)

  • Michael Robles Mar 9,2015 at 10:40 pm

    Okay, I’m 155lbs and my MAX on Bench Press is 180lbs. If i this workout routine, how long will it take me to be able to bench press 200lbs?
    (That’s my goal for the summer)

    • Michael Robles Mar 9,2015 at 10:40 pm

      If i follow this*

      • Jonny edwards Aug 7,2015 at 8:15 pm

        There’s not necessarily a time frame u can put on something like that… your obviously a beginner don’t worry so much about weight u can push or pull or the get big schemes.. do 2 to 3 weeks of practicing on nothing but form… make sure u have your form down perfect if you think your doing it right ask the experienced lifters or youtube it.. once you get form down than progress in to powerlifting and experimenting with different weights and rep ranges let your ody tell you what’s making you stronger listen to your body it’s the best personal trainer

  • gfinch Nov 1,2014 at 8:33 am

    Man that leg day is barf material. Especially those 20 rep leg press sets! Couldn’t walk for days afterwards either.

  • Evan Walton Oct 30,2014 at 12:55 pm

    What if I were to do legs, chest, day off, back, day off, cardio, repeat? Training for an upcoming strongman comp and feel like a day off after legs is a wasted day

    • Dr. Lou Nov 1,2014 at 7:48 am

      That could work! Good luck with the competition!!

  • Daniel Sep 20,2014 at 4:40 pm

    I wanted to know if the split can be done three days in a row? What if my workout days were limited to Thursday, Friday, Saturday. Would it be OK to follow this program without any rest days in between a working day?

    • Dr. Lou Sep 22,2014 at 1:48 pm

      No, because if you are really powerbuilding you will need a day or two to recover and heal from these grueling workouts. If you don’t think you will need the rest then you’re not really powerbuilding and advancing. I would rather cycle this two days a week in order to get the rest I need to grow than squeeze the 3 days in a row.

  • gfinch Sep 15,2014 at 7:03 pm

    When, how much, and what type of cardio would you recommend with this training?

    • Dr. Lou Sep 18,2014 at 12:36 pm

      Depends. If you want to build strength and size, limit the cardiovascular to once a week for 20 to 30 minutes. Maybe even every two weeks. I also recommend not doing it on the training days.

  • Jeff B Sep 7,2014 at 8:28 am

    How long can i perform this routine for? Would it be good to use while training jiu jitsu?

    • Dr. Lou Sep 8,2014 at 3:42 pm

      I would use this routine for 6 to 8 weeks, then change if you feel you have stopped progressing or do a deload week or take a week off and return. I think it is fine if practicing Jujitsu however make sure the Jujitsu is not using up too much strength. If so you may have to do less volume of either this program or jujitsu or both.

  • Juan Siliezar Aug 25,2014 at 9:18 am

    Is this workout good for a baseball player looking to get stronger?

    • Dr. Lou Aug 26,2014 at 12:59 pm

      Yes, it will! Or you can look up bill star’s 5×5 program for powerlifting

  • Brent Jul 9,2014 at 10:21 am

    Why would you do leg curls then do seated leg curls?

    • Dr. Lou Jul 10,2014 at 11:38 am

      My hamstrings became too painful with both lying and seated, was hard to walk. I alternated between the two week to week and still had a small limp leaving the gym, but was tolerable.

      • Brent Jul 15,2014 at 11:25 pm

        Seems like overkill to me.

  • Dr. Lou Jun 26,2014 at 5:29 pm

    I am on my 3rd week. All lifts are getting stronger. And getting more compliments on my physique from fellow gym buddies. Thanks for an awesome program! I think I will stick with power building style workouts for a long time to come. Ps I definitely will deload in a week or two. Thanks, Dr. Lou Chiropractor, ny

  • John Sep 24,2013 at 5:13 pm

    Great! And rest period between sets?

  • John Sep 23,2013 at 11:46 pm

    Experience level? Intermediate?

    • Mick Madden Sep 24,2013 at 12:24 am

      This should work well for late beginner, early intermediate and beyond.

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