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Bulldozer
by Mitch L.
1 athletes joined
Program Description
Put on horsecock strength and mass
Program Overview
Level
Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 14, 2024 09:34
Last Edited
Jun 22, 2024 12:03
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Week 1
1 / 12 Weeks
Day 1
1
Hang Power Clean
8 Sets
2 Reps
@8
2
Deadlift (Barbell)
15 Sets
1 Reps
@9
3
Chin-Up (Weighted)
1 Set
30 Reps
@9.5
4
Bent Over Row (Barbell)
1 Set
36 Reps
@9
5
Bicep Curl (Barbell)
1 Set
30 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
28 Reps
@9
2
Overhead Press (Barbell)
1 Set
20 Reps
@9
3
Meadow Row
1 Set
24 Reps
@9.5
4
Dip (Weighted)
1 Set
30 Reps
@10
5
Tricep Extension (Dumbbell)
1 Set
30 Reps
@10
Day 3
1
Safety Bar Squat
3 Sets
1 Set
6 Reps
20 Reps
@8
@8
2
Lunge (Barbell)
1 Set
50 Reps
@9
3
Glute-Ham Raise
1 Set
30 Reps
@9.5
4
Stiff Leg Deadlift
1 Set
50 Reps
@9
5
Neck Curl
3 Sets
15 Reps
Day 1
1
Hang Power Clean
8 Sets
2 Reps
@8
2
Deadlift (Barbell)
15 Sets
1 Reps
@9
3
Chin-Up (Weighted)
1 Set
30 Reps
@9.5
4
Bent Over Row (Barbell)
1 Set
36 Reps
@9
5
Bicep Curl (Barbell)
1 Set
30 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
28 Reps
@9
2
Overhead Press (Barbell)
1 Set
20 Reps
@9
3
Meadow Row
1 Set
24 Reps
@9.5
4
Dip (Weighted)
1 Set
30 Reps
@10
5
Tricep Extension (Dumbbell)
1 Set
30 Reps
@10
Day 3
1
Safety Bar Squat
3 Sets
1 Set
6 Reps
20 Reps
@8
@8
2
Lunge (Barbell)
1 Set
50 Reps
@9
3
Glute-Ham Raise
1 Set
30 Reps
@9.5
4
Stiff Leg Deadlift
1 Set
50 Reps
@9
5
Neck Curl
3 Sets
15 Reps
Day 1
1
Hang Power Clean
8 Sets
2 Reps
@8
2
Deadlift (Barbell)
15 Sets
1 Reps
@9
3
Chin-Up (Weighted)
1 Set
30 Reps
@9.5
4
Bent Over Row (Barbell)
1 Set
36 Reps
@9
5
Bicep Curl (Barbell)
1 Set
30 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
28 Reps
@9
2
Overhead Press (Barbell)
1 Set
20 Reps
@9
3
Meadow Row
1 Set
24 Reps
@9.5
4
Dip (Weighted)
1 Set
30 Reps
@10
5
Tricep Extension (Dumbbell)
1 Set
30 Reps
@10
Day 3
1
Safety Bar Squat
3 Sets
1 Set
6 Reps
20 Reps
@8
@8
2
Lunge (Barbell)
1 Set
50 Reps
@9
3
Glute-Ham Raise
1 Set
30 Reps
@9.5
4
Stiff Leg Deadlift
1 Set
50 Reps
@9
5
Neck Curl
3 Sets
15 Reps
Day 1
1
Deadlift (Deficit)
15 Sets
1 Reps
@9
2
Hang Power Clean
8 Sets
2 Reps
@9
3
Pull-Up (Weighted)
1 Set
30 Reps
@10
4
Pendlay Row
1 Set
30 Reps
5
Hammer Curl
1 Set
30 Reps
@10
Day 2
1
Push Press (Barbell)
16 Sets
1 Reps
2
Spoto Press
1 Set
30 Reps
@9.5
3
Upright Row (Barbell)
1 Set
35 Reps
@9.5
4
Ring Dip
1 Set
24 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
30 Reps
@9.5
Day 3
1
Front Squat (Barbell)
3 Sets
1 Set
6 Reps
20 Reps
2
Walking Lunge (Dumbbell)
1 Set
50 Reps
3
Glute-Ham Raise
1 Set
35 Reps
4
Romanian Deadlift (Barbell)
1 Set
50 Reps
@9.5
Day 1
1
Deadlift (Deficit)
15 Sets
1 Reps
@9
2
Hang Power Clean
8 Sets
2 Reps
@9
3
Pull-Up (Weighted)
1 Set
30 Reps
@10
4
Pendlay Row
1 Set
30 Reps
5
Hammer Curl
1 Set
30 Reps
@10
Day 2
1
Push Press (Barbell)
16 Sets
1 Reps
2
Spoto Press
1 Set
30 Reps
@9.5
3
Upright Row (Barbell)
1 Set
35 Reps
@9.5
4
Ring Dip
1 Set
24 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
30 Reps
@9.5
Day 3
1
Front Squat (Barbell)
3 Sets
1 Set
6 Reps
20 Reps
2
Walking Lunge (Dumbbell)
1 Set
50 Reps
3
Glute-Ham Raise
1 Set
35 Reps
4
Romanian Deadlift (Barbell)
1 Set
50 Reps
@9.5
Day 1
1
Deadlift (Deficit)
15 Sets
1 Reps
@9
2
Hang Power Clean
8 Sets
2 Reps
@9
3
Pull-Up (Weighted)
1 Set
30 Reps
@10
4
Pendlay Row
1 Set
30 Reps
5
Hammer Curl
1 Set
30 Reps
@10
Day 2
1
Push Press (Barbell)
16 Sets
1 Reps
2
Spoto Press
1 Set
30 Reps
@9.5
3
Upright Row (Barbell)
1 Set
35 Reps
@9.5
4
Ring Dip
1 Set
24 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
30 Reps
@9.5
Day 3
1
Front Squat (Barbell)
3 Sets
1 Set
6 Reps
20 Reps
2
Walking Lunge (Dumbbell)
1 Set
50 Reps
3
Glute-Ham Raise
1 Set
35 Reps
4
Romanian Deadlift (Barbell)
1 Set
50 Reps
@9.5
Day 1
1
Hang Power Clean
8 Sets
2 Reps
@8
2
Deadlift (Barbell)
15 Sets
1 Reps
@9
3
Chin-Up (Weighted)
1 Set
30 Reps
@9.5
4
Bent Over Row (Barbell)
1 Set
36 Reps
@9
5
Bicep Curl (Barbell)
1 Set
30 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
28 Reps
@9
2
Overhead Press (Barbell)
1 Set
20 Reps
@9
3
Meadow Row
1 Set
24 Reps
@9.5
4
Dip (Weighted)
1 Set
30 Reps
@10
5
Tricep Extension (Dumbbell)
1 Set
30 Reps
@10
Day 3
1
Safety Bar Squat
3 Sets
1 Set
6 Reps
20 Reps
@8
@8
2
Lunge (Barbell)
1 Set
50 Reps
@9
3
Glute-Ham Raise
1 Set
30 Reps
@9.5
4
Stiff Leg Deadlift
1 Set
50 Reps
@9
5
Neck Curl
3 Sets
15 Reps
Day 1
1
Hang Power Clean
8 Sets
2 Reps
@8
2
Deadlift (Barbell)
15 Sets
1 Reps
@9
3
Chin-Up (Weighted)
1 Set
30 Reps
@9.5
4
Bent Over Row (Barbell)
1 Set
36 Reps
@9
5
Bicep Curl (Barbell)
1 Set
30 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
28 Reps
@9
2
Overhead Press (Barbell)
1 Set
20 Reps
@9
3
Meadow Row
1 Set
24 Reps
@9.5
4
Dip (Weighted)
1 Set
30 Reps
@10
5
Tricep Extension (Dumbbell)
1 Set
30 Reps
@10
Day 3
1
Safety Bar Squat
3 Sets
1 Set
6 Reps
20 Reps
@8
@8
2
Lunge (Barbell)
1 Set
50 Reps
@9
3
Glute-Ham Raise
1 Set
30 Reps
@9.5
4
Stiff Leg Deadlift
1 Set
50 Reps
@9
5
Neck Curl
3 Sets
15 Reps
Day 1
1
Hang Power Clean
8 Sets
2 Reps
@8
2
Deadlift (Barbell)
15 Sets
1 Reps
@9
3
Chin-Up (Weighted)
1 Set
30 Reps
@9.5
4
Bent Over Row (Barbell)
1 Set
36 Reps
@9
5
Bicep Curl (Barbell)
1 Set
30 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
28 Reps
@9
2
Overhead Press (Barbell)
1 Set
20 Reps
@9
3
Meadow Row
1 Set
24 Reps
@9.5
4
Dip (Weighted)
1 Set
30 Reps
@10
5
Tricep Extension (Dumbbell)
1 Set
30 Reps
@10
Day 3
1
Safety Bar Squat
3 Sets
1 Set
6 Reps
20 Reps
@8
@8
2
Lunge (Barbell)
1 Set
50 Reps
@9
3
Glute-Ham Raise
1 Set
30 Reps
@9.5
4
Stiff Leg Deadlift
1 Set
50 Reps
@9
5
Neck Curl
3 Sets
15 Reps
Day 1
1
Deadlift (Deficit)
15 Sets
1 Reps
@9
2
Hang Power Clean
8 Sets
2 Reps
@9
3
Pull-Up (Weighted)
1 Set
30 Reps
@10
4
Pendlay Row
1 Set
30 Reps
5
Hammer Curl
1 Set
30 Reps
@10
Day 2
1
Push Press (Barbell)
16 Sets
1 Reps
2
Spoto Press
1 Set
30 Reps
@9.5
3
Upright Row (Barbell)
1 Set
35 Reps
@9.5
4
Ring Dip
1 Set
24 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
30 Reps
@9.5
Day 3
1
Front Squat (Barbell)
3 Sets
1 Set
6 Reps
20 Reps
2
Walking Lunge (Dumbbell)
1 Set
50 Reps
3
Glute-Ham Raise
1 Set
35 Reps
4
Romanian Deadlift (Barbell)
1 Set
50 Reps
@9.5
Day 1
1
Deadlift (Deficit)
15 Sets
1 Reps
@9
2
Hang Power Clean
8 Sets
2 Reps
@9
3
Pull-Up (Weighted)
1 Set
30 Reps
@10
4
Pendlay Row
1 Set
30 Reps
5
Hammer Curl
1 Set
30 Reps
@10
Day 2
1
Push Press (Barbell)
16 Sets
1 Reps
2
Spoto Press
1 Set
30 Reps
@9.5
3
Upright Row (Barbell)
1 Set
35 Reps
@9.5
4
Ring Dip
1 Set
24 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
30 Reps
@9.5
Day 3
1
Front Squat (Barbell)
3 Sets
1 Set
6 Reps
20 Reps
2
Walking Lunge (Dumbbell)
1 Set
50 Reps
3
Glute-Ham Raise
1 Set
35 Reps
4
Romanian Deadlift (Barbell)
1 Set
50 Reps
@9.5
Day 1
1
Deadlift (Deficit)
15 Sets
1 Reps
@9
2
Hang Power Clean
8 Sets
2 Reps
@9
3
Pull-Up (Weighted)
1 Set
30 Reps
@10
4
Pendlay Row
1 Set
30 Reps
5
Hammer Curl
1 Set
30 Reps
@10
Day 2
1
Push Press (Barbell)
16 Sets
1 Reps
2
Spoto Press
1 Set
30 Reps
@9.5
3
Upright Row (Barbell)
1 Set
35 Reps
@9.5
4
Ring Dip
1 Set
24 Reps
@10
5
Lying Tricep Extension (Barbell)
1 Set
30 Reps
@9.5
Day 3
1
Front Squat (Barbell)
3 Sets
1 Set
6 Reps
20 Reps
2
Walking Lunge (Dumbbell)
1 Set
50 Reps
3
Glute-Ham Raise
1 Set
35 Reps
4
Romanian Deadlift (Barbell)
1 Set
50 Reps
@9.5