Bulldog Basics Phase 1

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Single Arm Row (Dumbbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Chin-Up (Bodyweight)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Dip (Bodyweight)

Wide Grip Pull-Up

Chest Fly (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Lunge (Barbell)

Leg Extension

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