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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