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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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Hang Power Clean
8
2 reps
RPE 8
2
Deadlift (Barbell)
15
1 reps
RPE 9
3
Chin-Up (Weighted)
1
30 reps
RPE 9.5
4
Bent Over Row (Barbell)
1
36 reps
RPE 9
5
Bicep Curl (Barbell)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
8
2 reps
RPE 8
2
Deadlift (Barbell)
15
1 reps
RPE 9
3
Chin-Up (Weighted)
1
30 reps
RPE 9.5
4
Bent Over Row (Barbell)
1
36 reps
RPE 9
5
Bicep Curl (Barbell)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
8
2 reps
RPE 8
2
Deadlift (Barbell)
15
1 reps
RPE 9
3
Chin-Up (Weighted)
1
30 reps
RPE 9.5
4
Bent Over Row (Barbell)
1
36 reps
RPE 9
5
Bicep Curl (Barbell)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
15
1 reps
RPE 9
2
Hang Power Clean
8
2 reps
RPE 9
3
Pull-Up (Weighted)
1
30 reps
RPE 10
4
Pendlay Row
1
30 reps
-
5
Hammer Curl
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
15
1 reps
RPE 9
2
Hang Power Clean
8
2 reps
RPE 9
3
Pull-Up (Weighted)
1
30 reps
RPE 10
4
Pendlay Row
1
30 reps
-
5
Hammer Curl
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
15
1 reps
RPE 9
2
Hang Power Clean
8
2 reps
RPE 9
3
Pull-Up (Weighted)
1
30 reps
RPE 10
4
Pendlay Row
1
30 reps
-
5
Hammer Curl
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
8
2 reps
RPE 8
2
Deadlift (Barbell)
15
1 reps
RPE 9
3
Chin-Up (Weighted)
1
30 reps
RPE 9.5
4
Bent Over Row (Barbell)
1
36 reps
RPE 9
5
Bicep Curl (Barbell)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
8
2 reps
RPE 8
2
Deadlift (Barbell)
15
1 reps
RPE 9
3
Chin-Up (Weighted)
1
30 reps
RPE 9.5
4
Bent Over Row (Barbell)
1
36 reps
RPE 9
5
Bicep Curl (Barbell)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
8
2 reps
RPE 8
2
Deadlift (Barbell)
15
1 reps
RPE 9
3
Chin-Up (Weighted)
1
30 reps
RPE 9.5
4
Bent Over Row (Barbell)
1
36 reps
RPE 9
5
Bicep Curl (Barbell)
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
15
1 reps
RPE 9
2
Hang Power Clean
8
2 reps
RPE 9
3
Pull-Up (Weighted)
1
30 reps
RPE 10
4
Pendlay Row
1
30 reps
-
5
Hammer Curl
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
15
1 reps
RPE 9
2
Hang Power Clean
8
2 reps
RPE 9
3
Pull-Up (Weighted)
1
30 reps
RPE 10
4
Pendlay Row
1
30 reps
-
5
Hammer Curl
1
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
15
1 reps
RPE 9
2
Hang Power Clean
8
2 reps
RPE 9
3
Pull-Up (Weighted)
1
30 reps
RPE 10
4
Pendlay Row
1
30 reps
-
5
Hammer Curl
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
28 reps
RPE 9
2
Overhead Press (Barbell)
1
20 reps
RPE 9
3
Meadow Row
1
24 reps
RPE 9.5
4
Dip (Weighted)
1
30 reps
RPE 10
5
Tricep Extension (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
28 reps
RPE 9
2
Overhead Press (Barbell)
1
20 reps
RPE 9
3
Meadow Row
1
24 reps
RPE 9.5
4
Dip (Weighted)
1
30 reps
RPE 10
5
Tricep Extension (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
28 reps
RPE 9
2
Overhead Press (Barbell)
1
20 reps
RPE 9
3
Meadow Row
1
24 reps
RPE 9.5
4
Dip (Weighted)
1
30 reps
RPE 10
5
Tricep Extension (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
16
1 reps
-
2
Spoto Press
1
30 reps
RPE 9.5
3
Upright Row (Barbell)
1
35 reps
RPE 9.5
4
Ring Dip
1
24 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
16
1 reps
-
2
Spoto Press
1
30 reps
RPE 9.5
3
Upright Row (Barbell)
1
35 reps
RPE 9.5
4
Ring Dip
1
24 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
16
1 reps
-
2
Spoto Press
1
30 reps
RPE 9.5
3
Upright Row (Barbell)
1
35 reps
RPE 9.5
4
Ring Dip
1
24 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
28 reps
RPE 9
2
Overhead Press (Barbell)
1
20 reps
RPE 9
3
Meadow Row
1
24 reps
RPE 9.5
4
Dip (Weighted)
1
30 reps
RPE 10
5
Tricep Extension (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
28 reps
RPE 9
2
Overhead Press (Barbell)
1
20 reps
RPE 9
3
Meadow Row
1
24 reps
RPE 9.5
4
Dip (Weighted)
1
30 reps
RPE 10
5
Tricep Extension (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
28 reps
RPE 9
2
Overhead Press (Barbell)
1
20 reps
RPE 9
3
Meadow Row
1
24 reps
RPE 9.5
4
Dip (Weighted)
1
30 reps
RPE 10
5
Tricep Extension (Dumbbell)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
16
1 reps
-
2
Spoto Press
1
30 reps
RPE 9.5
3
Upright Row (Barbell)
1
35 reps
RPE 9.5
4
Ring Dip
1
24 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
16
1 reps
-
2
Spoto Press
1
30 reps
RPE 9.5
3
Upright Row (Barbell)
1
35 reps
RPE 9.5
4
Ring Dip
1
24 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
16
1 reps
-
2
Spoto Press
1
30 reps
RPE 9.5
3
Upright Row (Barbell)
1
35 reps
RPE 9.5
4
Ring Dip
1
24 reps
RPE 10
5
Lying Tricep Extension (Barbell)
1
30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6 reps
20 reps
RPE 8
RPE 8
2
Lunge (Barbell)
1
50 reps
RPE 9
3
Glute-Ham Raise
1
30 reps
RPE 9.5
4
Stiff Leg Deadlift
1
50 reps
RPE 9
5
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6 reps
20 reps
RPE 8
RPE 8
2
Lunge (Barbell)
1
50 reps
RPE 9
3
Glute-Ham Raise
1
30 reps
RPE 9.5
4
Stiff Leg Deadlift
1
50 reps
RPE 9
5
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6 reps
20 reps
RPE 8
RPE 8
2
Lunge (Barbell)
1
50 reps
RPE 9
3
Glute-Ham Raise
1
30 reps
RPE 9.5
4
Stiff Leg Deadlift
1
50 reps
RPE 9
5
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
20 reps
-
-
2
Walking Lunge (Dumbbell)
1
50 reps
-
3
Glute-Ham Raise
1
35 reps
-
4
Romanian Deadlift (Barbell)
1
50 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
20 reps
-
-
2
Walking Lunge (Dumbbell)
1
50 reps
-
3
Glute-Ham Raise
1
35 reps
-
4
Romanian Deadlift (Barbell)
1
50 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
20 reps
-
-
2
Walking Lunge (Dumbbell)
1
50 reps
-
3
Glute-Ham Raise
1
35 reps
-
4
Romanian Deadlift (Barbell)
1
50 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6 reps
20 reps
RPE 8
RPE 8
2
Lunge (Barbell)
1
50 reps
RPE 9
3
Glute-Ham Raise
1
30 reps
RPE 9.5
4
Stiff Leg Deadlift
1
50 reps
RPE 9
5
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6 reps
20 reps
RPE 8
RPE 8
2
Lunge (Barbell)
1
50 reps
RPE 9
3
Glute-Ham Raise
1
30 reps
RPE 9.5
4
Stiff Leg Deadlift
1
50 reps
RPE 9
5
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6 reps
20 reps
RPE 8
RPE 8
2
Lunge (Barbell)
1
50 reps
RPE 9
3
Glute-Ham Raise
1
30 reps
RPE 9.5
4
Stiff Leg Deadlift
1
50 reps
RPE 9
5
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
20 reps
-
-
2
Walking Lunge (Dumbbell)
1
50 reps
-
3
Glute-Ham Raise
1
35 reps
-
4
Romanian Deadlift (Barbell)
1
50 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
20 reps
-
-
2
Walking Lunge (Dumbbell)
1
50 reps
-
3
Glute-Ham Raise
1
35 reps
-
4
Romanian Deadlift (Barbell)
1
50 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
6 reps
20 reps
-
-
2
Walking Lunge (Dumbbell)
1
50 reps
-
3
Glute-Ham Raise
1
35 reps
-
4
Romanian Deadlift (Barbell)
1
50 reps
RPE 9.5
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
-