Bulldozer Training 3 Day Workout Split

We are assuming a MondayWednesdayFriday split but any combination works even 3 consecutive days such as MondayTuesdayWednesday Day 1 of 3 day workout plan Monday Day 2 Wednesday Day 3 Friday Chest. Barbell Bench Press 10 to 12 reps over 4 sets.

Bulldozer Training 3 Day Workout Split 4 Day Workout Workout Splits Best Adjustable Dumbbells

You can also adapt it to do more volume if you already have some experience and want to train each muscle group more often for a given reason.

. Row variation including Bent over row or Renegade Row 8 to 10 reps over 4 sets. Day 1 - Chest and Triceps. Perform 4 total sets.

The combination of rest-pause training and progressive resistance will yield some fairly impressive muscle. Perform set 3 then rest 45 seconds Perform set 4 then rest 45 seconds Perform set 5 then rest 60 seconds Perform set 6 then rest 60 seconds Perform set 7. Do dynamic stretches before you begin and static stretches at the end.

Stiff Legged Deadlift 3 15 12 10 -12 5. Day 4 - Shoulders Traps and Forearms. You can use a wide range of different combinations of muscle groups movements and the like to construct your own 3-day split.

This program is a three day split that helps you work on and improve all the major functions of the body so you can be both show and go. When you can perform 15 reps add weight the next time you deadlift. Youll likely need to start with about 40 - 45 of 1 Rep Max.

This can also be run on a 6 day rotation by dropping day 7. Aim to pick a weight you will fail within the prescribed rep range. Leg Press 5 50 30 30 30 30 Leg Curl 5 - 7 40 30 30 30 30.

Perform 3 sets of each exercise. Day 2 - Back Biceps and Abs. 7 Set Bench Press Example with Extended Rest Periods In some cases it can be more enjoyable to use up to 60 seconds of rest between sets.

Chest shoulders and triceps. Bulldozer Training 4 Day Workout Split. Flat bench barbell press 4 sets of 10 12 reps.

Perform as many rest-paused singles as you safely can within 10 Mins. Leg Extension 3 15 12 10 -12 2. Use the same weight for the first three sets.

Barbell Squats 8 reps over 4 sets Arms. Back Biceps Forearms Traps Abs. 4-Day Program With A PPL Split.

Day 5 - Quads Hamstrings Calves and Abs. Full-body workouts 3 days a week would keep the following schedule. Military Press seated or standing 10 to 12 reps over 4 sets Legs.

Bulldozer Training 3 Day Workout Split Day 1 - Back Biceps Forearms Traps and Abs Day 2 - OFF Day 3 - Chest Shoulders and Triceps Day 4 - OFF Day 5 - Quads Hamstrings Calves and Abs Day 6 - OFF Day 7 - OFF A Note on Deadlifts For deadlifts you will be working with rest-paused singles instead of multiple rep sets. A PPL split split stands for PushPullLegs. It divides movements into three days.

3 Day Split Workout Routine Do all sets in the order they are listed. Leg Press 3 15 12 12 4. If you plan on only lifting 1-2 days a week a pushpull split will not deliver enough training volume to all major muscle groups.

Day 3 - OFF. Lying Leg Curl 3 15 12 10 -12 6. This is a great way to get into 3-day splits while building a healthy base level of muscle and fitness that you can expand on after a few weeks of training.

You perform upper body pushing movements. When the total reps for those 3 sets add up to 20 drop the weight for the 4th set perform 20 more reps. Rep Goal System Bulldozer training utilizes the rep goal system.

Barbell Row 5 25 30 30. Day 7 - OFF. Bulldozer Training 4 Day Workout Split Day 1 Chest and Triceps Day 2 Back Biceps and Abs Day 3 OFF Day 4 Shoulders Traps and Forearms Day 5 Quads Hamstrings Calves and Abs Day 6 OFF Day 7 OFF new more.

You dont always have to stretch but it helps to do so. This 3 day split program is perfect for beginners. It is designed to hit every muscle group once a week utilizing exercises carefully picked for optimal results.

Exercise Mini Sets Rep Goal Rest. Rest then move on to the next exercise. ChestTriceps Barbell Bench Press 3 x 6 reps Incline Dumbbell Press 3 x 6 reps Chest Dips 3 x failure Dumbbell Skull Crushers 3 x 6 reps Overhead Triceps Extension 3 x 6 reps BackBiceps Deadlifts 3 x 6 reps.

Not Ideal for Lifters who Train Less Than 3 Days a Week. Barbell bent over rows 4 sets of 8 10 reps. Use a weight you could easily perform a 10 rep set with.

BULLDOZER TRAINING 3 DAY WORKOUT SPLIT. This 3 day schedule will give each muscle plenty of time for recovery and allow you to come back stronger into each workout. Day 6 - OFF.

It is designed to train different muscle groups every day so that you can rest and maximize strength gains while youre working out. On the third day you train the legs. If you need information on how to perform these exercises check out the MS Exercise Guide.

You can do muscle group splits like the famous pushpulllegs or if you feel inclined to increase the frequency more then a three day upperlower template or full body split can be arranged. Seated Calf Raise 3 20 15 15 7. A 3 day split is a workout plan that you work out 3 times a week.

Perform set 3 then rest 45 seconds Perform set 4 then rest 45 seconds Perform set 5 then rest 60 seconds Perform set 6 then rest 60 seconds Perform set 7. This is where you would want to opt for the full body split or re-evaluate how serious you are about reaching your goals and train more than 1-2 days a week. Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout.

The purpose of a 3 day split is to target different muscle groups in each session and to work them out in an isolated way. On the second day you perform deadlifts and upper body pulling movements. Do a warmup set before each exercise with about 40-60 of your regular set loads.

Each workout day consists of 3 5 exercises keeping it manageable for the exercise newbie. Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders UpperLowerUpper ULU split UpperLowerFull ULF split Three-day full-body workout not technically a split Push-Pull-Legs 3-Day Split Difficulty level. 3 Day Split Workout Example 1 Train on three non consecutive days with two days rest before restarting the cycle.

Squats 3 15 12 10 -12 3. Keep rests to under 2 minutes. Standing Calf Raise 3 20 15 15 Last set is your all out HIT set to failure.

Chest press x 8. Best 3 day workout split How it works Table of Contents. Rest then move on to the next exercise.

EZ Bar curls 15 reps over 4.

3 Day Split Workout Bulldozer Training 3 Day Split Workout Workout Split Workout Routine

Pin On Workout Programs

Bulldozer Training 3 Day Workout Split Workout Splits 3 Day Workout Workout

Share this post