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BoostcampPNG
Bulldog Basics Phase 1
by Max V.
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
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Jul 08, 2024 01:12
Last Edited
Jul 08, 2024 01:42
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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-Up
3 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 Extension
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-Up
3 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 Extension
3 Sets
12 Reps
@8.5
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-Up
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
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 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 Extension
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-Up
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
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 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 Extension
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-Up
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
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 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 Extension
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-Up
3 Sets
10 Reps
@8.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
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 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 Extension
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8.5
3
Dip (Bodyweight)
3 Sets
15 Reps
@9
4
Wide Grip Pull-Up
3 Sets
10 Reps
@9
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 2
1
Deadlift (Barbell)
2 Sets
6 Reps
@8.5
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Chin-Up (Bodyweight)
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
4
Lunge (Barbell)
3 Sets
12 Reps
@9.5
5
Leg Extension
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8.5
3
Dip (Bodyweight)
3 Sets
15 Reps
@9
4
Wide Grip Pull-Up
3 Sets
10 Reps
@9
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 2
1
Deadlift (Barbell)
2 Sets
6 Reps
@8.5
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Chin-Up (Bodyweight)
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
4
Lunge (Barbell)
3 Sets
12 Reps
@9.5
5
Leg Extension
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
6 Reps
@8.5
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Chin-Up (Bodyweight)
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
4
Lunge (Barbell)
3 Sets
12 Reps
@9.5
5
Leg Extension
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8.5
3
Dip (Bodyweight)
3 Sets
15 Reps
@9
4
Wide Grip Pull-Up
3 Sets
10 Reps
@9
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8.5
3
Dip (Bodyweight)
3 Sets
15 Reps
@9
4
Wide Grip Pull-Up
3 Sets
10 Reps
@9
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 2
1
Deadlift (Barbell)
2 Sets
6 Reps
@8.5
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Chin-Up (Bodyweight)
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
4
Lunge (Barbell)
3 Sets
12 Reps
@9.5
5
Leg Extension
3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9.5
@9
@8.5
3
Dip (Bodyweight)
3 Sets
15 Reps
@9.5
4
Wide Grip Pull-Up
3 Sets
10 Reps
@9.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9.5
@9
2
Single Arm Row (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
5
Chin-Up (Bodyweight)
3 Sets
12 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9.5
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@9
4
Lunge (Barbell)
3 Sets
12 Reps
@9.5
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@9.5
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@9
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9.5
@9
@8.5
3
Dip (Bodyweight)
3 Sets
15 Reps
@9.5
4
Wide Grip Pull-Up
3 Sets
10 Reps
@9.5
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9.5
@9
2
Single Arm Row (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
5
Chin-Up (Bodyweight)
3 Sets
12 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9.5
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@9
4
Lunge (Barbell)
3 Sets
12 Reps
@9.5
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@9.5
@9