Program Description
A simple yet effective program designed to lay the foundation for novices to learn the basics. Get brutally strong, a good base physique, and exit the novice stage as soon as possible. Only three days a week but still effective!
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJul 08, 2024 01:12
- Last EditedJun 18, 2025 11:42

Summary
Embark on a transformative journey with the Bulldog Basics Phase 1 program, a comprehensive 12-week training plan designed for lifters of all levels. Committing just three days a week, you'll master foundational movements like the Deadlift, Bench Press, and Overhead Press, while building strength and technique. Each session incorporates a mix of barbell, dumbbell, and bodyweight exercises to target all major muscle groups, ensuring balanced development. Get ready to elevate your fitness game and lay the groundwork for future gains!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
15 reps
RPE 8.5
4
Wide Grip Pull-Up
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
15 reps
RPE 8.5
4
Wide Grip Pull-Up
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
15 reps
RPE 8.5
4
Wide Grip Pull-Up
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
15 reps
RPE 8.5
4
Wide Grip Pull-Up
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
15 reps
RPE 8.5
4
Wide Grip Pull-Up
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
15 reps
RPE 8.5
4
Wide Grip Pull-Up
3
10 reps
RPE 8.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
3
Dip (Bodyweight)
3
15 reps
RPE 9
4
Wide Grip Pull-Up
3
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
3
Dip (Bodyweight)
3
15 reps
RPE 9
4
Wide Grip Pull-Up
3
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
3
Dip (Bodyweight)
3
15 reps
RPE 9
4
Wide Grip Pull-Up
3
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
3
Dip (Bodyweight)
3
15 reps
RPE 9
4
Wide Grip Pull-Up
3
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8.5
3
Dip (Bodyweight)
3
15 reps
RPE 9.5
4
Wide Grip Pull-Up
3
10 reps
RPE 9.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9.5
RPE 9
RPE 8.5
3
Dip (Bodyweight)
3
15 reps
RPE 9.5
4
Wide Grip Pull-Up
3
10 reps
RPE 9.5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Chin-Up (Bodyweight)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Chin-Up (Bodyweight)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Chin-Up (Bodyweight)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Chin-Up (Bodyweight)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Chin-Up (Bodyweight)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7.5
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Chin-Up (Bodyweight)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Chin-Up (Bodyweight)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Chin-Up (Bodyweight)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Chin-Up (Bodyweight)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Chin-Up (Bodyweight)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
2
Single Arm Row (Dumbbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 9
3
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
5
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
2
Single Arm Row (Dumbbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 9
3
Overhead Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
5
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 9.5
RPE 9
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 10
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 9.5
RPE 9
4
Lunge (Barbell)
3
12 reps
RPE 9.5
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 10
RPE 9.5
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)2 Sets
6 Reps
@8
2
Single Arm Row (Dumbbell)3 Sets
8 Reps
@7.5
3
Overhead Press (Barbell)3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
@8.5
5
Chin-Up (Bodyweight)3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)2 Sets
5 Reps
@7.5
2
Incline Bench Press (Barbell)3 Sets
8 Reps
@8
3
Dip (Bodyweight)3 Sets
15 Reps
@8.5
4
Wide Grip Pull-Up3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)2 Sets
6 Reps
@8.5
2
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@8.5
4
Lunge (Barbell)3 Sets
12 Reps
@9.5
5
Leg Extension3 Sets
12 Reps
@8.5