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Mitch's Bulldozer Bulk - Total Body, 3 Day Split.
Bulking
Advanced
Barbell
Plan Details
The Mitch's Bulldozer Bulk - Total Body, 3 Day Split. routine by MitchellSladden is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
3 Day Split. Rest-Pause Routine. 4 Sets of 8 Reps. Total 32 Reps. No longer than 30 second rest between sets. Do not increase the weight between sets. Only increase the weight by 2.5kg/5kg for next time if you successfully complete each workout. Deadlift - 1 Rep Heavy. 15 Sets over 10 Minutes. Squat. Sets 1-3, Total of 24 reps. Squat. Set 4, 50% weight, AMRAP. Abs. Anything goes. Diet is key for Abs. Less days at the gym. Faster routine. Builds bulk over time. Remember, this is a Marathon, not a Sprint. Can be as effective as a 4/5 day split. Get that muscle soreness feeling the next day!
Routine detail
Day 1
Back, Bicep, Forearms, Traps and Abs
Est. 71 min
11 exercises
Barbell Deadlift
15 Sets x 1 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Jackknife Sit-Up
4 Sets x 8 Reps
Day 2
Chest, Shoulders, Triceps and Abs
Est. 66 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Decline Bench Leg Raise
4 Sets x 8 Reps
Seated Leg Tuck
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Day 3
Quads, Hamstrings, Calves and Abs
Est. 65 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Alternating Heel Touch
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
