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!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
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