Program Description
Unleash your strength with the Bodyweight Bulldozer, a dynamic 3-week program designed to sculpt your physique using just your bodyweight. With 9 intense sessions each week, you’ll tackle fundamental movements like pull-ups, push-ups, and squats, pushing your limits through AMRAP sets that challenge your endurance and build muscle. This program is perfect for those looking to enhance their strength and conditioning without the need for equipment. Get ready to bulldoze through barriers and emerge stronger than ever!
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length3 weeks
- Time Per Workout30 minutes
- CreatedOct 15, 2025 05:59
- Last EditedNov 27, 2025 06:31
Summary
Unleash your strength with the Bodyweight Bulldozer, a dynamic 3-week program designed for those looking to build muscle and endurance using just your body weight. With three sessions per week, you’ll tackle a variety of challenging exercises like Pull-Ups, Handstand Push-Ups, and Squats, focusing on high-intensity AMRAP sets to maximize your gains. Perfect for at-home workouts, this program will sculpt your back, shoulders, chest, legs, and core, pushing you to new fitness heights. Get ready to bulldoze through your limits and transform your body!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.2%
Triceps
12.2%
Lats
10.1%
Upper Back
8.1%
Rear Delts
7.7%
Abs
7.1%
Middle Delts
6.1%
Chest
6.1%
Quadriceps
6.1%
Glutes
6.1%
Hamstrings
6.1%
Biceps
5.1%
Adductors
3%
Neck
2.7%
Calves
1.4%
