BULLDOG 3 DAY POWERBUILDING SPLIT

[Iron Game]

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.
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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.
[h=3]Quad Sets[/h]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.
[h=3]Deload Weeks[/h]There are no planned deloads. If your body feels beat up, drop the weight used by 30% and take an easy week.
[h=3]Progression of Weight[/h]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.
[h=3]Training Split[/h]You will be training 3 days per week. Here is a sample split:

• Monday – Squat Day
• Wednesday – Bench Day
• Friday – Deadlit Day

[TABLE="class: workoutTable, width: 648"]
<thead style="margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; font-family: inherit; vertical-align: baseline;">[TR]
[TH="colspan: 6"]Monday[/TH]
[/TR]
</thead><tbody style="margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; font-family: inherit; vertical-align: baseline;">[TR]
[TH="colspan: 6"]Squat Day[/TH]
[/TR]
[TR]
[TD="class: col-1"]Exercise[/TD]
[TD="class: col-2"]Sets[/TD]
[TD="class: col-3"]Reps[/TD]
[/TR]
[TR]
[TD] Squats[/TD]
[TD] 4[/TD]
[TD] 4[/TD]
[/TR]
[TR]
[TD] Squats[/TD]
[TD] 1[/TD]
[TD] 20[/TD]
[/TR]
[TR]
[TD] Still Leg Deadlifts[/TD]
[TD] 3[/TD]
[TD] 6[/TD]
[/TR]
[TR]
[TD] Leg Press[/TD]
[TD] 4[/TD]
[TD] 20[/TD]
[/TR]
[TR]
[TD] Leg Curls[/TD]
[TD] 5[/TD]
[TD] 10[/TD]
[/TR]
[TR]
[TD] Seated Leg Curl[/TD]
[TD] 5[/TD]
[TD] 10[/TD]
[/TR]
</tbody>[/TABLE]

[TABLE="class: workoutTable, width: 648"]
<thead style="margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; font-family: inherit; vertical-align: baseline;">[TR]
[TH="colspan: 6"]Wednesday[/TH]
[/TR]
</thead><tbody style="margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; font-family: inherit; vertical-align: baseline;">[TR]
[TH="colspan: 6"]Bench Press Day[/TH]
[/TR]
[TR]
[TD="class: col-1"]Exercise[/TD]
[TD="class: col-2"]Sets[/TD]
[TD="class: col-3"]Reps[/TD]
[/TR]
[TR]
[TD] Bench Press[/TD]
[TD] 4[/TD]
[TD] 4[/TD]
[/TR]
[TR]
[TD] Military Press[/TD]
[TD] 4[/TD]
[TD] 4[/TD]
[/TR]
[TR]
[TD] Dumbbell Bench Press[/TD]
[TD] 5[/TD]
[TD] 10[/TD]
[/TR]
[TR]
[TD] Seated Arnold Press[/TD]
[TD] 5[/TD]
[TD] 10[/TD]
[/TR]
[TR]
[TD] Cable Tricep Extension[/TD]
[TD] 4[/TD]
[TD] 15[/TD]
[/TR]
</tbody>[/TABLE]

[TABLE="class: workoutTable, width: 648"]
<thead style="margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; font-family: inherit; vertical-align: baseline;">[TR]
[TH="colspan: 6"]Friday[/TH]
[/TR]
</thead><tbody style="margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; font-family: inherit; vertical-align: baseline;">[TR]
[TH="colspan: 6"]Deadlift Day[/TH]
[/TR]
[TR]
[TD="class: col-1"]Exercise[/TD]
[TD="class: col-2"]Sets[/TD]
[TD="class: col-3"]Reps[/TD]
[/TR]
[TR]
[TD] Deadlift[/TD]
[TD] 4[/TD]
[TD] 4[/TD]
[/TR]
[TR]
[TD] Power Shrugs[/TD]
[TD] 2[/TD]
[TD] 20[/TD]
[/TR]
[TR]
[TD] Barbell Rows[/TD]
[TD] 5[/TD]
[TD] 10[/TD]
[/TR]
[TR]
[TD] Pull Ups[/TD]
[TD] 5[/TD]
[TD] Failure[/TD]
[/TR]
[TR]
[TD] Seated Dumbbell Curl[/TD]
[TD] 3[/TD]
[TD] 12[/TD]
[/TR]
[TR]
[TD] Hammer Curl[/TD]
[TD] 3[/TD]
[TD] 12[/TD]
[/TR]
</tbody>[/TABLE]