4 Day Bulldozer Hypertrophy

Notes

Deadlifts are intentionally lower volume to protect recovery

Squat volume is split across two days to reduce fatigue

Pulling volume exceeds pressing for shoulder health

Accessories are optional and should never impact recovery

Replace compound movements with dumbbell versions or variations if you get bored

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Week 1

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Lateral Raise (Dumbbell)

Tricep Extension (Cable)

Optional, choose 1 or 2: Bicep Curls 10-15, Chest Flyes 12-20

Squat (Barbell)

Bench Press (Barbell)

Leg Curl

Calf Raise On Leg Press

Plank

Chest Fly (Dumbbell)

Bicep Curl (Dumbbell)

Deadlift (Barbell)

Barbell Row

Romanian Deadlift (Dumbbell)

Face Pull

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