Bulldozer

Unleash your inner powerhouse with the 12-week Bulldozer program, designed for serious lifters ready to build strength and muscle. Committing just three days a week, you'll tackle a variety of barbell and dumbbell exercises, including Hang Power Cleans, Deadlifts, and Bench Presses, all aimed at maximizing your gains. Each session incorporates high-intensity sets and rest-pause techniques to push your limits and ensure progress. Get ready to transform your physique and dominate your workouts in your garage gym!

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hang Power Clean

Deadlift (Barbell)

Chin-Up (Weighted)

Bent Over Row (Barbell)

Bicep Curl (Barbell)

Bench Press (Barbell)

Overhead Press (Barbell)

Meadow Row

Dip (Weighted)

Tricep Extension (Dumbbell)

Safety Bar Squat

Lunge (Barbell)

Glute-Ham Raise

Stiff Leg Deadlift

Neck Curl

Deadlift (Deficit)

Pull-Up (Weighted)

Pendlay Row

Hammer Curl

Push Press (Barbell)

Spoto Press

Upright Row (Barbell)

Ring Dip

Lying Tricep Extension (Barbell)

Front Squat (Barbell)

Walking Lunge (Dumbbell)

Romanian Deadlift (Barbell)

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