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Bulldog 3 Day Powerbuilding Split

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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
Bulldog 3 Day Powerbuilding Split, 3.7 out of 5 based on 25 ratings


  1. 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?

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    • 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.

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

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    • 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.

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

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    • 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.

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

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

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

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    • 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.

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  6. 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

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  7. Great! And rest period between sets?

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  8. Experience level? Intermediate?

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