Bulldog 3 Day Powerbuilding Split

Bulldog 3 Day Powerbuilding Split

Updated June 11, 2020

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.

As you can see, this program is no nonsense. Not hundreds of different exercises, not filled with lots of clever movements, just simple hard work and concentrating on the big lifts.

Quad Sets

You will begin each workout with quad sets, which are simply heavy 4 reps sets. Just to be clear, we’re not talking about your Quadriceps. We mean four sets of four reps of squats on day one, bench on day two, and deadlifts on day three.

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


  • Barbell squats with a normal stance (not sumo)
  • For the bench press stick to flat bench rather than incline bench
  • If you have any lower back issues you can change the military press to an overhead press which allows you to have your legs shoulder width apart rather than placed together
  • Standard deadlifts (not sumo)
  • Rest period between the quad sets should be 90-180 seconds long
  • Rest period for other exercises should be 45-60 seconds long
  • If you cannot perform pull ups then try chin ups, or a lat pulldown as a last resort
Bulldog 3 Day Powerbuilding Split

Final Thoughts

In some ways, the bulldog three day power building split is a variation of the push/pull program. With an extra leg day rather than splitting these exercises into push/pull. What we really like about this program is the combination of different rep ranges. Training for strength and particularly hypertrophy works best when it involves a combination of rep ranges, rather than just low reps, medium reps, or high reps.

When following this program it’s important to prioritise rest and recovery. You will need to boost your protein intake, improve your sleep quality and quantity; whilst being conscious of signs of overtraining; though if you stick to the three days per week schedule you should be fine.

Have you tried this 3 day bulldog powerbuilding split? Let us know how you got on in the comments below. 


The author

Steve Shaw
Steve Shaw is the original founder of Muscle and Brawn, an experienced powerlifter with over 31 years experience pumping iron. During competition he’s recorded a 602.5lb squat, 672.5lb deadlift and a 382.5lb bench press.

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