Iron Game
Veteran
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:
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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
Monday | ||
---|---|---|
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 |
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Wednesday | ||
---|---|---|
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 |
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Friday | ||
---|---|---|
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 |
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