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  1. #1
    M&S Content Manager Steve's Avatar
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    Default Bulldozer Training 4 Day Workout Split



    Bulldozer Training 4 Day Workout Split


    Several years ago I began to play around with rest-pause training. I would load up the bar, knock out a set, and rest for only a very short period of time before performing another set. It didn't take long for me to realize one thing...rest-pause style training was both brutal and effective.

    I was spending less time in the gym training but waking up with an incredible amount of DOMS (muscle soreness). Limiting rest between sets was also making my workouts far more engaging. I had no time to stop and think. Every workout felt like warfare. I would crush it, rest for a short period of time (never fully recovering), and get after it again.

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    great workout steve!

    would like to use this workout-style in the near future

  3. #3
    M&S Content Manager Steve's Avatar
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    I used it for a year solid. It worked very well for me.
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    M&S Content Manager Steve's Avatar
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    Bulldozer Training 3 Day Workout Split


    Several years ago I began to play around with rest-pause training. I would load up the bar, knock out a set, and rest for only a very short period of time before performing another set. It didn't take long for me to realize one thing...rest-pause style training was both brutal and effective.

    I was spending less time in the gym training but waking up with an incredible amount of DOMS (muscle soreness). Limiting rest between sets was also making my workouts far more engaging. I had no time to stop and think. Every workout felt like warfare. I would crush it, rest for a short period of time (never fully recovering), and get after it again.

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  5. #5
    future old Geezer CLEEPER's Avatar
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    I think I'm going to run this for a while . I did not know you had a 3 day version but I think I will do the 4 day and see how recovery is. If not so well I may change up to the three day.

    Thanks Steve.
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    M&S Content Manager Steve's Avatar
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    I'm going to add some more streamlined 3 and 4 day variations this week. I prefer fewer exercises than most, so look for more lightweight variations soon.
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    future old Geezer CLEEPER's Avatar
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    I done chest and tri's today . It's very easy to over estimate when using these short rest /pause times.

    Total time was under 25 minutes , very different feeling from full body work.
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    GOD OF WAR hunterace's Avatar
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    Quote Originally Posted by Steve View Post
    I'm going to add some more streamlined 3 and 4 day variations this week. I prefer fewer exercises than most, so look for more lightweight variations soon.
    Awesome!!!
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  9. #9
    M&S Content Manager Steve's Avatar
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    Quote Originally Posted by CLEEPER View Post
    I done chest and tri's today . It's very easy to over estimate when using these short rest /pause times.

    Total time was under 25 minutes , very different feeling from full body work.
    Under 25? For how many sets?

    When I do 3 exercises of 7 sets I come in around 42-45 minutes.
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  10. #10
    future old Geezer CLEEPER's Avatar
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    Quote Originally Posted by Steve View Post
    Under 25? For how many sets?

    When I do 3 exercises of 7 sets I come in around 42-45 minutes.
    I done 5 sets of bench press
    5 sets of dips
    5 sets of dumbbell flys
    5 sets of close grip bench
    5 sets of dumbbell extensions.

    Maybe that is why I was huffing and puffing? I did not rest long between exercise or sets
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  11. #11
    M&S Content Manager Steve's Avatar
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    I would make sure you take about 3-5 minutes between exercises, and do full warmups for things like close grips. Some of the lighter lifts you might not need 5 minutes of course.

    You're going to be crazy sore tomorrow. Just a warning.
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  12. #12
    future old Geezer CLEEPER's Avatar
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    Quote Originally Posted by Steve View Post
    I would make sure you take about 3-5 minutes between exercises, and do full warmups for things like close grips. Some of the lighter lifts you might not need 5 minutes of course.

    You're going to be crazy sore tomorrow. Just a warning.
    I'm sure, I just took a week off also.
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  13. #13
    future old Geezer CLEEPER's Avatar
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    I take it this routine Is more for muscle size and endurance then strength right?
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  14. #14
    M&S Content Manager Steve's Avatar
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    Quote Originally Posted by CLEEPER View Post
    I take it this routine Is more for muscle size and endurance then strength right?
    Definitely size.

    When I was running it, it took me 3-4 weeks to adapt to the demands, then my strength started to go up as well. I built a lot of my strength back in 2008 using this. But I was training for straight muscle building back then.

    Endurance...it will certainly improve as a by-product. It can be stealth HIIT, as you found out.
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  15. #15
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    Well I guess a little more size ls not do bad. Might help cover up my power belly
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  16. #16
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    Steve I done back and bi's today.
    Dead lifts first then
    Bent over rows
    Wide grip pull ups .

    My wide grip pull ups Came way short , is it ok to make them first after dead lifts for 20 then bent over rows ?
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  17. #17
    M&S Content Manager Steve's Avatar
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    Quote Originally Posted by CLEEPER View Post
    Steve I done back and bi's today.
    Dead lifts first then
    Bent over rows
    Wide grip pull ups .

    My wide grip pull ups Came way short , is it ok to make them first after dead lifts for 20 then bent over rows ?
    Absolutely.

    How many were you able to get?
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  18. #18
    future old Geezer CLEEPER's Avatar
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    16 total . Not great form either after first set
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  19. #19
    M&S Content Manager Steve's Avatar
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    16 isn't bad. Just try for that +1 each workout and you should see some nice progress.
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    GOD OF WAR hunterace's Avatar
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    Quote Originally Posted by Steve View Post
    I'm going to add some more streamlined 3 and 4 day variations this week. I prefer fewer exercises than most, so look for more lightweight variations soon.
    Have you made these and posted them under different names? I didn't see them but I may have overlooked them, if not then disregard I have to be more patient
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  21. #21
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    Not yet. Backlogged but should go up very soon.
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    Quote Originally Posted by Steve View Post
    Not yet. Backlogged but should go up very soon.
    Awesome!
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  23. #23
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    Will they be named "hand shovel" or "mini dozer"
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  24. #24
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    you think I should keep pull up's after bent over rows then and just keep pushing for 1 more rep?
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  25. #25
    M&S Content Manager Steve's Avatar
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    Quote Originally Posted by hunterace View Post
    Will they be named "hand shovel" or "mini dozer"
    Not quite

    I tend to only do 20-ish sets when I use this approach, though some feel that night to "too light" for them. The approach I will be rolling out is closer to the one I used - 3 exercises per day.
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