Mitch's Bulldozer Bulk - Total Body, 3 Day Split.
Shared By : MitchellSladden
Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 6 / 685

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Description

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!

Day 1 Back, Bicep, Forearms, Traps and Abs
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 40 sec 1 15 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 8 4 Progress Chart

Back

Pull Ups Pull Ups 30 sec 8 4 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 30 sec 8 4 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 30 sec 8 4 Progress Chart

Forearms

Barbell Seated Palms Up Wrist Curl Barbell Seated Palms Up Wrist Curl 30 sec 8 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 8 4 Progress Chart

Abs

Weighted Crunches Weighted Crunches 30 sec 8 4 Progress Chart

Abs

Cable Kneeling Pulldown Cable Kneeling Pulldown 30 sec 8 4 Progress Chart

Abs

Air Bike Air Bike 30 sec 8 4 Progress Chart

Abs

Jackknife Sit up Jackknife Sit up 30 sec 8 4 Progress Chart
Day 2 Chest, Shoulders, Triceps and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 30 sec 8 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 30 sec 8 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 30 sec 8 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 30 sec 8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 8 4 Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly Dumbbell Bent Over Reverse Fly 30 sec 8 4 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 30 sec 8 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 8 4 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 30 sec 8 4 Progress Chart

Abs

Seated Leg Tucks Seated Leg Tucks 30 sec 8 4 Progress Chart

Abs

Decline Crunch Decline Crunch 30 sec 8 4 Progress Chart
Day 3 Quads, Hamstrings, Calves and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 8 4 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 8 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 8 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 8 4 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 30 sec 8 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 8 4 Progress Chart

Abs

Oblique Crunches Oblique Crunches 30 sec 8 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 30 sec 8 4 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 30 sec 8 4 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 30 sec 8 4 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 30 sec 8 4 Progress Chart